Issue #363: Hidden Nutrients
Good morning. It’s Tuesday, July 2nd.
Stat of the Day
Over the last 100 years, our soil has been under attack with 80-90% degradation - meaning it’s basically dirt and devoid of most nutrients and minerals. (source)
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Hidden Nutrients
When it comes to eating healthy it’s pretty simple - eat real food.
It’s the easiest way to get the right balance of carbs, protein, fat and fiber. Plus, real food is packed full of the vitamins we need.
Here’s even another reason to stick to the perimeter of the grocery store and to avoid all the processed junk up and down those middle aisles - trace minerals.
Minerals are not normally top of mind when it comes to longevity - but maybe they should be.
Every cell in our body requires minerals to function and stay alive. These minerals are absolutely essential for managing our metabolism, cellular growth, and producing the right hormone levels.
More specifically, these minerals do this by jumpstarting enzymes to start their chemical reactions in the body. Now how can a metal or rock from the earth start a chemical reaction?
Trace Minerals
Let’s take a step back - our bodies are made up of about 60 chemical elements (remember that Periodic Table from high school chemistry?). We’re actually mostly just four elements - 96% of our body is oxygen (65%), carbon (18%), hydrogen (10%), and nitrogen (3%).
But the remaining 4% still matters a lot. For example, calcium (1.5%) makes up our bones and teeth. There are a lot of other minerals also involved that we don’t normally think about.
Trace minerals are essential elements that we absolutely need, but in very small quantities - typically under 100 mg per day.
The FDA has defined 9 essential trace minerals, but there might be more that we need as we continue to learn more about how our body works.
Going back to how minerals start those chemical reactions - take the example of copper. With its extra electron (a negative ion) it gives away this electron to initiate enzymes to kickstart our metabolism.
There are doctors now working on how to harness the power of copper for diseases like Alzheimer’s, Parkinson’s, and ALS.
Similarly - we need iron to transport oxygen all over our body and zinc to boost our immune system and help us from getting taken down by unwanted invaders.
Unfortunately, we might not be getting as many of these minerals as we used to. Our soil is basically dirt (see stat of the day). And medications (and processed food) make it really hard to absorb these minerals.
Specifically, in the case of medications - antacids and proton pump inhibitors that reduce stomach acid for reflux make it really hard to take in minerals when we eat them.
So then if our food doesn’t have minerals - then let’s just take supplements, right? Not quite.
The key word is “trace.” Getting too much of any mineral can be toxic - that’s why nature did a great job of striking the right balance for us with natural food.
Try
Another Reason to Buy Organic
Buy organic fruits & veggies and grass-finished meat.
I know - it’s really frustrating to see $0.99 blackberries vs. $5.99 organic blackberries.
But it’s not just keeping out the toxic chemicals (although that’s enough). The nutrients in our food start in the soil. So try to get your food from as nutrient-rich soil as possible.
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Caraway Core Value #1: Kitchenware Without the Chemicals - no matter the material, Caraway provides you with the cleanest & most sustainable kitchen essentials.
Measure
Copper + Zinc
Copper jumpstarts so many reactions - it boosts our energy, strengthens our bones, and puts the “heme” in hemoglobin (enabling our red blood cells to carry oxygen). It also stimulates our nerves so that we can move.
But too much copper is associated with brain disease. We still live in a world of copper piping (use a water filter!) and copper is often added to most multivitamins.
Zinc is required for 100 key enzymes - including collagen formation. It also helps strengthen our proteins and cell membranes.
It’s been estimated that over 2B people are deficient in zinc and this gets worse as we get older. Because zinc is critical for managing our insulin and increases our autoantibodies (a source of inflammation) too little zinc is associated with dementia and Alzheimer’s.
What’s key here is making sure you have the right balance of both.
The copper : zinc ratio is an important biomarker because it provides insight into oxidative stress (remember those free radicals we discussed in Issue #202). An imbalance can lead to serious issues, including immune dysfunction, cardiovascular diseases, and brain disease.
What’s my number
You should get these minerals tested annually with your physical exam. Copper and zinc are not in a standard blood panel, but are part of a trace mineral panel. Be sure to ask your doctor for this panel ahead of your next physical.
Copper and zinc are measured in µg/dL (micrograms per deciliter):
High copper or low zinc: can indicate oxidative stress, inflammatory conditions, or risk for neurodegenerative diseases.
Low copper or high zinc: may suggest poor dietary intake, malabsorption, or excessive supplementation of zinc.
An optimal ratio (1:1) is crucial for minimizing oxidative stress and ensuring proper enzymatic functions.
Out of Balance?
Increase Your Zinc with these foods:
Oysters (291% daily allowance)
Grass-finished beef (35%)
Blue crab (29%)
Pumpkin seeds (20%)
Turkey breast (14%)
Cheddar cheese (14%)
Increase your Copper with these foods:
Beef liver (1,378% daily allowance)
Oysters (539% daily allowance)
Potatoes (baked w/ skin) (75%)
Shiitake mushrooms (72%)
Cashews (70%)
Dungeness crab (69%)
Sunflower seed kernels (68%)
Unsweetened dark chocolate (56%)
Decrease your Copper by:
Checking the water pipes in your home
Confirming copper supplement volume in your multivitamin
H&L in the News
Does Stress Cause Ulcers?: Stress might not directly cause ulcers, but it can exacerbate conditions that lead to them. Discover the real culprits behind ulcers and how to protect your gut health. (NYTimes)
Calories and Telomeres: Telomeres are protective caps on our DNA that keep cells healthy and thriving by preventing damage (longevity). A recent study assessed the impact of caloric restriction on telomeres. (Source)
Radio Waves & Longevity: Being exposed to radio-frequency waves surprisingly shows promise to combat Alzheimer’s. Maybe it’s good for longevity overall too. (Longevity.Technology)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.