Good health supplements to take

When it comes to minerals we don't hear much about the need for supplementing from the mainstream media. If there is any mention at all minerals are often downplayed or maligned as being dangerous and deadly if you listen to the latest test results. Unfortunately most of those tests are sponsored and approved by pharmaceutical companies whose main interest is in promoting their own drugs despite the serious side effects they have. As they see the increasing use of all supplements as a threat to their profit margin, they look for anything to downplay vitamin and mineral supplementation.

But the fact is that many people simply do not meet the RDA requirements for good health, even though those requirements are already at minimum levels.

Since what we eat is highly processed and lacks essential minerals and combined with the lack of those minerals in produce that has been grown on farms whose soil is depleted of nutrients along with the added pesticides, herbicides and chemical treatments the food is given, we all need to supplement on a daily basis. Supplementation is not a luxury. It has become necessary.

A lack of adequate minerals can lead to serious health problems similar to what occurs among diabetics. The delicate nerves in the feet and our eyes are particularly vulnerable to a lack of essential nutrients. While we know that scurvy is due to a lack of vitamin C, we don't realize that without adequate levels of this important vitamin, we are prone to slow healing of wounds and cuts. Diabetics are exceptionally low on vitamin C levels. Cuts do not heal and ultimately lead to foot ulcers, gangrene and the amputation of the foot.

So what supplements should you be taking now to help you maintain health and avoid complications? Let's have a look at some of the most important minerals:

Chromium: 90% of Americans do not get the recommended 50mcg (micrograms) of chromium a day. The Food and Nutrition Board of the National Academy of Sciences considers 50 to 200 mcg to be necessary. And if you are diabetic you need at least 200 to 400 mcg a day.

Chromium works with insulin in helping open cell membranes to accept glucose. Without it, insulin's action is blocked. It improves glucose tolerance and decreases cholesterol and triglyceride levels as well as raises the HDL, the good cholesterol.

Cheese, legumes, beans, peas, whole grains and molasses are good sources of chromium. You can take both Chromium GTF or chromium picolinate.

Magnesium: Low intake of magnesium is a major risk factor in retinopathy. Blindness and heart disease are linked to a lack of magnesium. The RDA recommendation for healthy men and women is 350 mg and 300 mg respectively. Between 300 to 600 mg is considered ideal. Unfortunately the average American gets a low 143 to 266 mg per day.

Like chromium, magnesium is involved in glucose metabolism. Supplementation has been shown to improve insulin response, glucose tolerance and improve the fluidity of red blood cell membranes in diabetic patients. Most magnesium comes from seeds, nuts, legumes, tofu and green leafy vegetables. Take magnesium aspartate or magnesium citrate which are easily absorbed. For better absorption you should also take 25 mg of Vitamin B-6 daily.

Potassium: It's the major mineral inside all cell membranes. Sodium is found outside of those cell membranes and it's believed that the ratio of sodium to potassium is off-kilter in most people and is one of the reasons why insulin cannot act to open the cell doors to accept glucose. We consume far too much sodium.

High potassium diets have been shown to lower the risk of cancer and heart disease and even help to lower blood pressure. Plant foods such as fruits, vegetables and whole grains are the best sources of potassium.

Manganese: Animals deficient in manganese have lower insulin output. It functions in many enzyme systems including those involved in blood sugar control and thyroid hormone function. Good sources are whole grains, fruits and nuts, provided they are grown on well fertilized soil. A good daily dose of manganese is between 3 to 5 mg.

Zinc: This important mineral has a lot to do with various functions of the body from sexual development to immune functioning and maintenance of nerve tissue. Zinc deficiency leads to loss of appetite, susceptibility to infection, poor wound healing and skin disorders. It helps protect against the destruction of beta cells of the pancreas which occurs in many type 1 diabetics. Good sources of zinc are shell fish, organ meats, fish, pumpkin seeds, ginger root, nuts and seeds.

While these nutrients are especially important for diabetics, they are still necessary even if you are currently healthy. Our diets are low in all these minerals, so you should make an effort to supplement with them. Consult your doctor, naturopath or dietitian as to what minerals are best for you to take. But remember that no vitamin, mineral or herb will help you much if your do not make the changes in your lifestyle that is making you sick. Diet, exercise, supplementation and switching to a healthy lifestyle will guarantee you will live to old age without the diseases that afflict so many today.