Nutrients - S through Z | Fitness and Freebies

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Saw Palmetto
Saw palmetto reduces non-malignant enlargement of the prostate gland in men over age 50. Evidence is compelling that saw palmetto improves urine flow and lessens the need to urinate at night. New studies show it shrinks prostate tissue and lowers levels of the hormone associated with BPH. In studies it worked as well as the leading prescription drug, with 90-percent fewer side effects. Saw palmetto is extremely safe. Gastrointestinal disturbance and other mild problems hit 2-percent of users. No known drug interactions. Do not take saw palmetto without first getting a diagnosis of prostate trouble from a health professional. Recommended dose: Extract - 160mg twice daily or 320mg once daily. Recommended: Dr. Approved Saw Palmetto Supplement.

Selenium
Like other antioxidants, selenium protects cells from free radicals that can cause cancer and heart disease. In fact, one study found that people who took 200 micrograms (mcg) of selenium a day cut their risk of lung, prostate and colorectal cancer nearly in half.
Where you get it: Lobster, clams, crabs, whole grains, Brazil nuts and oysters.
RDA: 55mg for women and 70mg for men.
See also: The Way to a Man's Heart Health: Selenium!

Sodium
What sodium is good for: Regulates and balances the amount of fluids outside the cells in the body. Aids in muscle contractions and nerve function.
Where you get it: Processed foods and table salt.
DRI or RDA: None.

Spinach
Spinach is a cool season crop and belongs to the goosefoot family along with Swiss chard and beets. Spinach is low in calories, and is a good source of vitamin C, vitamin A, and minerals, especially iron.

St. Johns Wort
St. John's wort is considered an herbal anti-depressant, it is also a tonic that strengthens the nervous system by ensuring a steady supply of the neuro-transmitters needed for proper function. It is the right choice if you tend to succumb to over eating when you are under stress. Take one of the following three times a day:
Tincture (1:5): 1 teaspoon
Tincture (1:1): 20 drops
Tablet dried herb: two 500-mg tablets
Uncertainty on St. John's Wort
Studies are showing that St. John's Wort is no better than a placebo (sugar pill) or prescription anti-depressant such as Zoloft. The current debate is based on the severity of depression. Europeans say St. John's Wort is effective in those with moderate or mild depression and studies in the U.S. were done with severely depressed people, thereby getting negative results. Bottom line: If you take St. John's Wort and feel better, do continue, but know that serious depression is too dangerous to treat without help from a qualified professional. In addition, St. John's Wort can interfere with many prescription drugs, including antidepressants, protease inhibitors, blood thinners and certain heart, asthma and anti-rejection medications.

Thiamin (Vitamin B-1)
Thiamin was the first B-vitamin discovered. Thiamin is needed for energy metabolism, in particular the release of energy from carbohydrates. Thiamin is essential for the normal functioning of the nervous system, helps regulate appetite and supports normal muscle function, including the heart muscle. A thiamin deficiency results in the disease beriberi. Thiamin deficiency is rare in the US, except with chronic alcoholism. Alcohol impairs the absorption and storage of thiamin. Thiamin deficiency is associated with some of the symptoms of alcoholism such as mental confusion, visual disturbances and staggering gait.
Beriberi can affect the cardiovascular system and the nervous system. Additional deficiency symptoms include fatigue, anorexia, insomnia, and muscle aches and pains, depression, heart and digestive system problems.

Whey
Whey, a nutritional by-product of cheese-making, is used as an ingredient in many food products, including dairy, meats, bakery goods, snack foods and many sports and energy drinks. Whey is composed of protein, lactose, minerals, vitamins and some milkfat. Recent research suggests that these components can provide a number of benefits including protection against infections and viruses, enhance immunity and protect against some cancers.

Zinc
Zinc affects your vision. It has been known for some time that your vision will not remain sharp without it. However, too much can be damaging. At moderate levels, zinc protects retinal cells from antioxidant damage, which might prevent age-related macular degeneration, a leading cause of blindness. At too-high levels, zinc destroys healthy retinal cells. The safe, recommended supplemental dose is 25mg of an easily absorbed chelated type of zinc such as Zn-L-monomethionine.
Zinc safety tip: If you are getting 100-percent of the Daily Value of zinc (15mg) in your multi, try not to take more than 25mg of extra zinc so you do not go above the safe upper limit of 40mg. You may also wish to take a Doctor Approved Zinc Supplement.
Where you get it: Beef, poultry, liver, oysters, eggs and dairy products.
RDA: Between 12 to 15 mg for women and 15 mg for men.

Nutrients...

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