Redemption Nutrition: Iron Zinc & Selenium Facts
The state of your body is the result of the cumulative choices you have made up to this point. Many may not view it this way, but there is no denying that you internally and externally respond to what you consume and how you live, whether it be positive or negative.
While this can be incredibly concerning if you live with reckless abandon, it also means you can choose to ensure you have adequate quantities of the required minerals inside of you to maintain the healthiest possible body.
A few of the essential minerals that play a part in this equation are zinc, magnesium, and selenium.
With that said, here’s a look at all three, and what you should know about them.
You can naturally find zinc throughout your body, and it’s intended to promote metabolic function and a healthy immune system. Additionally, the perceptive capabilities of your taste and smell sensory organs directly benefit from zinc, as does your ability to heal wounds.
People often don’t find it too difficult to maintain a healthy amount of zinc in the body, since it occurs naturally, provided the diet you eat is varied enough.
Nevertheless, there may be one or more reasons why you may need to take a zinc supplement to compensate for what you may lack.
One good reason is the presence of a zinc deficiency. Generally, there aren’t necessarily any dangers associated with taking zinc. In fact, there is more to benefit from than there is to worry about.
Nevertheless, you may want to think twice about using intranasal variations, since it may affect your ability to perceive smell correctly.
Additionally, you may want to pay attention to taking your oral zinc in the required doses, as it can directly result in a copper deficiency. If you are wondering what kind of problem that would create, it can spell numb and weak arms and legs, as well as neurological problems.
A recommended dose, according to the National Institutes of Health, is a maximum of 40 mg daily for adults and no more than 4 mg for infants below 6 months old.
It may be a good idea to research and ask about how taking a zinc supplement can be a challenge with your current course of medication. That’s because, thiazide diuretics, penicillamine, and antibiotics can either weaken the effects of the zinc or cause other internal bodily challenges.
Magnesium is next on the vital mineral supplement list, and you can also find it naturally in the body. Many foods contain it, and you can also take it as a dietary supplement if desired.
More than 300 enzyme systems responsible for regulating your body’s biochemical reactions depend on magnesium as a cofactor. Some of these include blood glucose control, blood pressure regulation, protein synthesis, as well as nerve and muscle operation.
most of the magnesium in your body is found in your bones, while the rest is located in your soft tissues.
While it would be useful to determine your own magnesium status, the fact that most of it is found in your bones or cells creates quite the challenge in doing so. To this end, serum magnesium concentration is often the best measure available, though it is not always a solid indicator of total magnesium levels. Alternatively, erythrocyte magnesium concentration measuring, or saliva sampling can be used.
This Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies provides intake recommendations for magnesium in age brackets as follows:
- 30 mg daily from birth to 6 months old
- 75 mg daily from 7 to 12 months old
- 80 mg daily from one to three years old
- 130 mg daily from 4 to 8 years old
- 240 mg daily from 9 to 13 years old
- 410 mg daily for males, and 360 mg daily for females from 14 to 18 years old. 400 mg is advised for pregnant females in this age bracket
- 400 mg daily for males and 310 mg daily for females from 19 to 30 years old. 350 mg and 310 mg are advised during pregnancy and lactation, respectively.
- 420 mg daily for males and 320 mg daily for females between 31 and 50 years old. 360 mg and 320 mg are advised during pregnancy and lactation, respectively.
- 420 mg for males and 320 mg for females 51 years and over.
You can get your magnesium from a host of foods including pumpkin seeds, cashews, cereal, black beans, brown rice, potatoes, plain yogurt, kidney beans, bananas, milk, reasons, avocado, etc.
Alternatively, you may take a magnesium dietary supplement, such as magnesium chloride, citrate, and oxide.
Selenium is next, and it’s an essential nutrient that contributes to protection from infection and oxidative damage, DNA synthesis, and thyroid hormone metabolism maintenance.
The body can store selenium as it does under minerals, and it tends to be retained in your skeletal muscles. As opposed to foods having a set amount of selenium, you often find that the quantity of the mineral present can differ in similar quantities of the same food, as it depends on the soil and water in the area that the food came from.
A selenium deficiency is very unlikely, and usually only occurs in areas that have only trace amounts in the soil.
Some of the top food sources for the mineral are white bread, cooked brown rice, eggs, Brazil nuts, and tuna. Basically, animal products and whole grains tend to be the options around.
Alternatively, there is supplementation potential here, and the recommended dose is 55 mg daily for adults. This remains constant except where pregnancy and lactating come into the mix, in which case the dosage is moved to 60 mcg and 70 mcg daily, respectively.
Check out Redemption Nutrition’s “Legion” selenium supplement for a properly formulated supplement.
A Christian Perspective
One of the most common pieces of knowledge in Christianity is that the body is the temple of God. Countless scriptures would indicate that there’s an expectation of you to take care of it.
Ensuring you maintain adequate levels of these minerals is just one way you can do so, especially since you want to take advantage of the intended effects.
To do this effectively, test your dosages and do your research, ensuring to be wary of interactions with other medications.
Visit Redemption Nutrition for FDA-approved, American-made mineral supplements, that allow you to make the most of your God-given being.