Benefits Of Proper Nutrition continues

 Vitamin C 

Citrus, excellent source of Vitamin C

Because vitamin C, essential to good health, is a water-soluble vitamin it is not stored in the body, and thus needs to be replenished on a daily basis. It is involved in over 300 body processes including growth, and repairing of tissues in all parts of the body. Other roles involving the need for vitamin C include healing of wounds, and to repair and maintain bones and teeth. Vitamin C is important in the biosynthesis of hormones, L-carnitine (an amino acid that transports fatty acids into muscle cells for energy production), certain neurotransmitters, and along with zinc it is essential for the synthesis of red blood cells as well as the promotion of an efficient immune system. In addition to increasing the absorption of iron and calcium from the intestines vitamin C plays a vital role in their utilization, and also that of protein and vitamin A.

Vitamin C works synergistically with alpha-tocopherol (vitamin E) to scavenge and attack dangerous free radicals in cells. In addition to reinforces and extends the antioxidant activity of vitamin E, it attacks free radicals in cells, thus reducing aging process. It is powerful antioxidant that neutralizes highly reactive and destructive free radical molecules created by normal metabolism, pollution, and sunlight – molecules of which their accumulation plays a significant role in the development of some of the more life threatening degenerative disease associated with aging including stroke and atherosclerosis. In addition to this vitamin protective role against sun damage, it improves response to stress, hence its importance as an antioxidant for the maintenance of beautiful skin.

This vitamin is also crucial for protein synthesis, including the formation of collagen and elastin, of which it is one of the essential nutrients required for their integrity. Along with selenium, vitamin C protects sperms from malnourishment as well as extends their lifespan. In combination with flavoniods in citrus fruits it is effective in strengthening capillaries.
Acute vitamin C deficiency leads to scurvy. Signs of deficiency appear within one month of little or no vitamin C intake (below 10mg/day). Initial symptoms can include fatigue (probably the result of impaired carnitine biosynthesis), malaise, and inflammation of the gums. As deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs. Other signs of scurvy include depression as well as swollen, bleeding gums and loosening or loss of teeth due to tissue and capillary fragility. Iron deficiency anemia can also occur due to increased bleeding and decreased non-haeme iron absorption secondary to low vitamin C intake. In children, bone disease can be present. Left untreated, scurvy is fatal.

While vitamin C does not protect against lower cholesterol level, or reduce the overall risk of cardiac arrest, it may help to protect arteries against damage. Some studies suggest that this vitamin acting as an antioxidant may slow the progression of atherosclerosis. It helps to prevent damage to low density-lipoprotein, which otherwise builds up as plaque in the arteries and causing heart attack or stroke. Other studies suggest that this vitamin may help to keep arteries flexible. In addition it is said that vitamin C may improve vision for those with uveitis.

Copper 

The role of copper is primarily catalytic with many copper metalloenzymes (an enzyme containing a bound metal ion incorporated into a protein) acting as oxidases (an enzyme that catalyzes oxidation) to achieve the reduction of molecular oxygen. In humans, many copper metallo-enzymes have been identified. Copper has been found to be a constituent of many important enzymes including lysyl oxidase, diamine oxidase, monoamine oxidase, dopamine mono-oxygenase, and tyrosine. Copper containing amine oxidases participates in important reactions that have significant different effects. For example a few principal ones include:

Lysyl oxidase, an enzyme that requires copper for its production, is involved in the catalytic modification of lysine and hydroxylysine, (formed from lysine with the aid of vitamin C, iron, and manganese) in collagen and elastin to produce cross-linkages needed for the development of connective tissues, including those of bone, lung, and circulatory system. Hence, a proper balance of copper, iron, zinc, manganese, and vitamin C is required for the production and integrity of collagen and elastin.

Diamine oxidase inactivates histamine released during allergic reactions.

Monoamine oxidase (MAO) is important in serotonin degradation to excretable metabolites and in the metabolism of catecholamines (epinephrine, norepinephrine, noradrenaline and dopamine neurotransmitters or hormones). MAO inhibitors are used in antidepressant drugs.

Dopamine monooxygenase enzyme uses oscorbate, copper, and oxygen to produce in the neuronal and adrenal gland cells, the neurotransmitter, norepinephrine from dopamine.

Tyrosinase is a copper enzyme involved in the oxidative production of dopa (Dihydroxyphenyl L-alanine – a precursor of dopamine, and metabolite used in melanin formation) from the amino acid tyrosine. 

Diet low in copper usually reduces the activities of many copper metalloenzymes. Copper is essential in the formation of haemoglobin, red blood cells, healthy bones and joints, healthy nerve, as well as a catalyst for protein reactions, and for oxygen transport. Because of its role in collagen and elastin formation, it is vital for healing processes. This mineral, is found primarily in foods containing iron, and is necessary for proper absorption of iron in the body. In addition to the formation of melanin it is also crucial for the formation of other pigmentations including that of the hair.

Copper is essential for the metabolism of essential fatty acids, and is involved in energy production, and taste sensitivity, as well as it has a critical antioxidant function. Even a mild copper deficiency impairs the ability of white blood cells to fight infection. For the body to work properly it must have a proper balance of copper and zinc. Imbalance of these two minerals can lead to thyroid problems. In addition, copper imbalance may contribute to mental and emotional problems.

One of the early consequences of copper deficiency is defect in connective tissue that lead to vascular and skeletal problems including osteoporosis and cardiac dysfunction. Other symptoms that copper deficiency may include dysfunction of aspects of the central nervous system, diarrhea, anemia, (inefficient utilization of iron and protein), baldness, general weakness, impaired respiratory function, skin sores, and stunted growth. A lack of copper can also lead to increased blood fat levels. Other symptoms include normocytic, hypochromic anemia, leucopenia, and neutropenia.

In babies, the development of nerve, bone, and lung tissue can be impaired, and the structure of these body parts may be altered. Copper deficiency is most likely to occur in babies who are fed only soymilk, persons suffering from sprue (a malabsorption syndrome) or kidney disease, and those who chronically take megadoses of zinc. Long-term use of oral contraceptives can upset the balance of copper in the body, causing either excessively high or excessively low copper levels.

Copper is widely distributed in foods. The accumulation of copper in plants is not affected by the copper content of the soil in which they grow.

Iron

Iron is essential for the production of haemoglobin which is an iron-containing protein in red blood cells that transports oxygen around the body. In addition, haemoglobin plays its part in regulating local variation in blood pressure and transportation of nitric oxide, a gas that relaxes the blood vessel walls. This protein regulates the amount of nitric oxide to which the blood vessels are exposed, thus controlling their expansion and contraction. To combine properly with oxygen and nitric oxide, which play important roles in regulating blood pressure, red blood cells must contain adequate haemoglobin, while haemoglobin in turn is dependent on iron for its formation, making, in this case, iron essential for the regulation of blood pressure. Also, iron is needed for the formation of myoglobin, of which function involves taking oxygen from the blood and releasing it into the muscles during exercise. The role of oxygen delivery makes iron essential for energy production as oxygen is needed for energy metabolism. Iron is a component of many enzymes and is also required for healthy immune system and resistance to infections.

No matter the source, iron is not 100% absorbable. In general the amount of iron absorbed as against the amount ingested is very low. This is partly due to the fact that haeme iron is more absorbable than non-haeme iron. Meats consist of both haeme and non-haeme iron, while plant source is mainly non-haeme. That makes eat source of iron easier to absorb. The absorbability rate of animal sourced iron ranges from 15 to 35%, while plant source ranges from 2 to 20% of that consumed in a meal depending on the circumstance. Less than 8.5mg of iron is absorbed from a day’s meal consisting of 24.16mg of which 3.11mg is from animal source – a shortfall in excess of 25% of the recommended daily value.

Even at this low rate, absorption will depend on the presence of the amino acid tyrosine, vitamin C (ascorbic acid), Vitamin A (β-carotene), vitamin B12, zinc, copper, meat and meat fat in the same meal. Hence even though iron value in this meal might exceed the recommended daily intake of 15mg, the amount that is likely to be absorbed will be far less and accumulatively results in symptoms of deficiency.

In the meal, ascarbic acid (vitamin C) promotes acidic concentration in the stomach. It chelates ferric iron maintaining it in a stable and soluble complex. In addition, ascorbic acid reduces ferric iron to ferrous form thus preventing it from precipitating.

Beta-carotene enhances iron absorption by formation of soluble iron complexes and to certain extent reverse the effect of several inhibitors such as phytates and polyphenols. It is suggested that meats enhance the absorption of iron as peptides of myosin, generated by pepsin degradation in the gut, binds and keeps iron in solution, thus enhancing absorption. Therefore haeme iron rich foods increase the absorption rate of iron if both haeme and non-haeme food groups are consumed at the same meal. If a meal is of a combination of vitamins A and C rich foods, non-haeme, and haeme source iron, the rate of absorption increases.

Another factor that affects the absorption and utilization of some minerals including iron is the presence of mineral binding agents such as oxalates and phytates. These are present in plants, bind to minerals and resists separation in the digestive system thus not being absorbed by the intestine. Cooking, however break down some of the ligands attached to the minerals freeing them for absorption. When cooked, mineral rich plant foods are consumed with meats, the stomach will be stimulated to secrete more hydrochloric acid, thus lowering the pH and helping to free even more minerals. This process however is dependent on a healthy stomach.

Manganese 

Among other functions, manganese is needed to metabolize iron, protein, carbohydrate, and glucose, which helps to regulate blood sugar balance, and for the prevention of anemia. Adequate supply is also required for the formation of collagen in the skin cells, connective tissues, cartilage, and synovial (lubricating) and other tissues. Its role as an essential element for the production of manganese superoxide dismutase (MnSOD), one of the key antioxidants that protect cells from free radical damage, renders this mineral an important factor for the maintenance of a healthy immune system.

While the nutrients in this discussion are mainly centered on building an efficient immune system, each of these nutrients participates in many other functions not covered here. If you focus on ensuring adequate of each of these in your diet, you will, as time passes, identify other health benefits. These nutrients are essential for others to work, but the converse is also true. Other nutrients, even some not mentioned in this discussion are essential for these few nutrients to metabolize and carry out their functions. In addition to having all essential nutrients in your diet, adequate is essential. Shortfall will cause deficiency resulting in illnesses. That will thus lead us to the questions, how much is enough? How to source natural nutrients? What combinations are essential for efficient absorption and utilization?

I will attempt answering these questions in future blog posts. Please stay in tune by following

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