Hello everyone. As regular readers of Free Fitness Tips will know I have recently trialled Slendertone System-Abs for Men for a full six weeks.  Today I am going to be providing an in-depth review of  Slendertone System-Abs for Men and confirming whether it does really work.

I am going to be breaking this review down into the following sections:

• 1) PRODUCT OVERVIEW:- This section will discuss how Slendertone System-Abs for Men tones your abdominal muscles.

• 2) EASE OF USE:- This section will discuss how easy it is to get started with Slendertone System-Abs for Men.

• 3) HOW IT FEELS:- This section will discuss how Slendertone System-Abs for Men feels when you use it.

• 4) GOOD POINTS:- This section will provide a list of good points about Slendertone System-Abs for Men.

• 5) BAD POINTS:- This section will provide a list of bad points about Slendertone System-Abs for Men.

• 6) DOES IT WORK?:- This section will answer the key question…”Does Slendertone System-Abs for Men really work?”

• 7) OVERALL RATING:- This section will give Slendertone System-Abs for Men an overall score out of 10.

1) PRODUCT OVERVIEW

Slendertone System-Abs for Men is an electronic abdominal toning belt.  According to the product information Slendertone System-Abs for Men uses the only clinically proven electronic muscle stimulation (EMS) toning technology to exercise all of the abdominal muscles (not just those under the belt).  EMS works by sending signals between the pads of the belt.  These signals switch on the nerves that control your abdominal muscles causing them to contract and relax rhythmically.  EMS technology has been used in hospitals and by physiotherapists for over 50 years to rehabilitate and strengthen muscles.

2) EASE OF USE

Slendertone System-Abs for Men is very easy to use.  When using it for the first time you need to charge the battery for 3 hours which can be done by plugging the power unit into a mains socket.  Once it is fully charged you then plug the power unit into the belt.  Next you unfold the belt and stick the three adhesive pads that come in the box over the three silver studs on the Slendertone System-Abs belt.  Once all this is done the belt is ready to use.

Using the belt is very simple.  You wrap it around your stomach in between your waist bone and your ribs (covering your belly button), securing it with the velcro strap.  Once the belt is securely wrapped around your stomach you then turn the power unit on and select how long you want the toning session to last (you can choose 20 minutes, 25 minutes, 30 minutes or 40 minutes).  After you have chosen the duration of your session it begins at the lowest intensity of 1 and you can manually increase it to the maximum intensity of 99.

Overall, Slendertone System-Abs for Men is one of the easiest, simplest fitness products I have ever used.  Once it has been charged and the adhesive pads are attached it takes less than a minute to put the belt on and start a toning session.  The battery life is fantastic too.  After charging the power unit for the first time I only had to charge it once more during the entire six week period.

3) HOW IT FEELS

Using Slendertone System-Abs for Men is quite an odd sensation.  On the lower settings it feels like very strong tickling.  On the higher settings it is a similar sensation but much stronger and a lot less comfortable.  It is less like tickling and more like your stomach is being forced to contract very tightly.  I would even go as far as saying that the highest settings are almost painful in the first few weeks.  However, I found that your stomach does adjust to these higher settings after the first few weeks.

Overall, whilst Slendertone System-Abs for Men is never comfortable on the highest settings you do get used to it and it does become bearable.

4) GOOD POINTS

1) You can Multi Task:- One of the best things about Slendertone System-Abs for Men is that you can do other things whilst wearing it.  You can walk around the house, watch TV or even go for a bike ride or jog whilst wearing the belt.  This gives Slendertone System-Abs for Men a great advantage over other stomach toning exercises because they normally have to be performed in isolation.

2) It does Strengthen and Tone your Abdominal Muscles:- After using Slendertone System-Abs for Men for six weeks my abs definitely did feel firmer, stronger and more toned.

3) It does not feel like Exercise:- This one may sound quite lazy but using Slendertone System-Abs for Men does not feel like exercise.  You simply strap it on, select the duration and intensity, then let the belt do its thing.

5) BAD POINTS

1) It does not Burn Body Fat:- The biggest disappointment I can see people having with Slendertone System-Abs for Men is that it does not burn body fat.  In defence of Slendertone, they never make any claims that their product will do this.  They promise stronger, firmer abs and they do deliver on this promise.

However, even if you have the strongest, most toned abdominal muscles in the world you are never going to see them unless you burn enough body fat to make them visible.  Unfortunately, achieving this is very difficult.  You need to clean up your diet and do more cardiovascular exercise.  In my opinion, burning enough body fat to make your abdominal muscles visible is a lot harder than getting them toned enough to form a six pack.

2) It is Expensive:- There are a number of different Slendertone ab belts available for men but at the time of writing even the cheapest version costs £69.99.  The belt I used in this review – Slendertone System-Abs for Men – costs £119.99 and there is another more powerful version – Slendertone System-Plus for Men – which costs £139.99.  On top of this there is also the cost of purchasing replacement adhesive pads.  They need to be replaced every six weeks and each set of replacement pads comes in at £11.99.  So even if you go with the cheapest model, purchasing a Slendertone ab belt is quite a significant investment.

6) DOES IT WORK?

I will begin this section with my ‘before’ and ‘after’ photos which can be viewed below.

1) Centre Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

2) Left Side Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

3) Right Side Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

As you can see from the photos there is a visibile improvement in the appearance of my abs over the six weeks.  Whilst using Slendertone System-Abs for Men has definitely had a positive effect, the improvement is also down to me following a pretty strict diet and exercise routine over the six week period.

As I said above, Slendertone System-Abs for Men does strengthen and tone your abdominal muscles so technically it does work.  However, to ensure that your abdominal muscles are visible you also need to burn enough body fat and Slendertone System-Abs for Men will not do that for you.  It certainly helps build your abdominal muscles but it is not a substitute for diet and exercise.

Based on other Slendertone reviews that I have read, I think a lot of people expect to use the belt for a few weeks and then have a nice set of six pack abs at the end of it without any additional effort.  The truth is that you still have to do the hard work by watching what you eat and maintaining a regular exercise routine.  Otherwise you will not see any difference in the appearance of your abdominal muscles, even if they have got firmer and stronger.

7) OVERALL RATING

7/10

Slendertone System-Abs for Men is a great alternative product for strengthening and toning your abdominal muscles.  It is also very convenient and easy to use.  The reason I have not given it a higher score is that it will not burn body fat and therefore will not give you six pack abs on its own.  However, if you eat a clean, healthy diet and exercise regularly Slendertone System-Abs for Men is definitely worth considering.

Related Posts

• July 13, 2010 -- The Slendertone 6 Week Plan: Week 6 (0)
• June 30, 2010 -- The Slendertone 6 Week Plan: Week 5 (3)
• June 22, 2010 -- The Slendertone 6 Week Plan: Week 4 (4)
• July 5, 2010 -- The Slendertone 6 Week Plan: Workouts Explained (1)
• June 15, 2010 -- The Slendertone 6 Week Plan: Week 3 (11)
• June 10, 2010 -- The Slendertone 6 Week Plan: Week 2 (4)
• June 3, 2010 -- The Slendertone 6 Week Plan: Week 1 (7)
• May 29, 2010 -- My First Thoughts on Slendertone (7)
• May 26, 2010 -- I’m Doing The Slendertone 6 Week Plan (16)
• February 20, 2010 -- The Real Deal on Losing the Paunch in Your Stomach: Four Myths about Getting Six Pack Abs (18)

In my last few articles I have been covering the macrominerals in depth.  I have discussed each of the seven individually, outlined the benefits and discussed the negative implications of eating too much or too little.  Today I am going to turn my attention to macromineral sources and outlining ten of the best foods for getting your recommended daily allowance (RDA) of each of the seven macrominerals.

1) ALMONDS

Almonds are a nutrient packed powerhouse containing high levels of macrominerals, macronutrients, vitamins and microminerals.

Macrominerals:
- Calcium:- Almonds contain 266mg of calcium per 100g.  The main function of calcium is to promote healthy bones and teeth but it also controls blood pressure and regulates nerve and muscle contractions.
- Magnesium:- Almonds contain 279mg of magnesium per 100g.  Magnesium has many roles in the body which include assisting with metabolism and promoting good circulation.

Macronutrients:
- Protein:- Almonds contain 23.4g of protein per 100g.  Protein’s main function is to build build, maintain and repair all your body’s cells.  However, it is also responsible for producing important chemicals and regulating certain bodily processes.
- Monounsaturated Fat:- Almonds contain 33.7g of monounsaturated fat per 100g.  Monounsaturated fats have numerous health benefits which include improved blood cholesterol levels, improved blood glucose levels and protection from cancer.

Vitamins:
- Vitamin B2:- Almonds contain 1mg of vitamin B2 per 100g.  This vitamin’s main role is to break down food into energy but it also supports healthy skin and healthy vision.
- Vitamin E:- Almonds contain 26.2mg of vitamin E per 100g.  Vitamin E is a powerful antioxidant that protects your body from oxygen related damage and also keeps your nervous system healthy.

Microminerals:
- Copper:- Almonds contain 1mg of copper per 100g.  Copper has a number of important functions in the body which include maintaining bone health and stimulating the production of red blood cells.
- Manganese:- Almonds contain 2.3mg of manganese per 100g.  Manganese’s roles in the body include assisting with nutrient absorption and keeping your bones healthy and strong.

Serving Suggestions:
When it comes to eating almonds they are a perfect alternative to crisps.  If you like the taste they can be eaten on their own or alternatively you can eat them as part of a mix with other nuts and dried fruit.  Fried almonds are also a great complement to fish dishes and go particularly well with salmon.

2) BUTTER

Butter is not a popular food choice with many people due to its high saturated fat content.  However, it is great source of two macrominerals and many other nutrients.

Macrominerals:
- Chloride:- Butter contains 1300mg of chloride per 100g.  Chloride has a number of roles in the body which include assisting in the absorption of certain minerals and keeping your blood healthy.
- Sodium:- Butter contains 840mg of sodium per 100g.  Sodium also has many roles in the body which include assisting with metabolism and supporting proper muscle and nerve contractions.

Macronutrients:
- Saturated Fats:- Butter contains 51.4g of saturated fat per 100g.  Many people perceive this macronutrient negatively and believe it can cause cancer and heart disease.  However, more recent research has revealed that not only is this untrue but that saturated fat actually has a number of health benefits.  It keeps your brain, heart, liver and lungs healthy whilst also protecting you from heart disease.

Vitamins:
- Vitamin A:- Butter contains 0.8mg of vitamin A per 100g.  This vitamin plays a key role in supporting healthy vision and maintaining night vision.
- Vitamin D:- Butter contains 0.7mg of vitamin D per 100g.  Vitamin D is essential for the proper absorption of calcium and phosphorus which in turn help build strong bones and teeth.

Serving Suggestions:
Butter is extremely versatile and makes a great addition to many foods.  Adding a small amount to steamed vegetables, fish, meats or even oatmeal can greatly improve the flavour whilst also providing a serving of all the above nutrients.

3) BEEF FILLET STEAK

Like butter, many people avoid beef because it is rich in saturated fat.  However, it is actually a very nutritious food choice supplying you with high levels of certain macrominerals, macronutrients, vitamins and microminerals.

Macrominerals:
- Phosphorus:- Beef fillet steak contains 265mg of phosphorus per 100g.  The main role of phosphorus is to work with calcium to build strong bones and teeth but it also assists in the creation of certain hormones.
- Potassium:- Beef fillet steak contains 470mg of potassium per 100g.  Potassium supports a healthy metabolism and is also needed for proper muscle growth.

Macronutrients:
- Monounsaturated Fats:- Beef fillet steak contains 3.1g of monounsaturated fats per 100g.
- Protein:- Beef fillet steak contains 28.6g of protein per 100g.

Vitamins:
- Vitamin B2:- Beef fillet steak contains 0.2mg of vitamin B2 per 100g.
- Vitamin B3:- Beef fillet steak contains 3.8mg of vitamin B3 per 100g.  The main role of B3 is to support metabolism but it also keeps your digestive system healthy and helps control blood cholesterol levels.
- Vitamin B6:- Beef fillet steak contains 0.3mg of vitamin B6 per 100g.  The main role of this vitamin is to break down protein but it also helps regulate hormones (chemicals released by cells which influence other cells in the body) and prostaglandins (compounds that come from fatty acids and have important functions in the body).
- Vitamin B12:- Beef fillet steak contains 0.0038mg of vitamin B12 per 100g.  The main role of B12 is to helps produce deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) but it also assists in the production of melatonin (which is important for sleep), myonin (which covers and protects the nerves) and serotonin (which can boost your mood).

Microminerals:
- Selenium:- Beef contains 0.0199mg of selenium per 100g.  Selenium is a powerful antioxidant which protects your body from oxygen related damage.
- Zinc:- Beef contains 7.4mg of zinc per 100g.  Zinc plays a key role in protecting your immune system and keeps it strong and healthy.

Serving Suggestions:
Beef fillet steak is a very popular meal choice when served with vegetables and gravy.  However, this is not the only way to eat it.  Beef fillet steak can also be a tasty, nutritious addition to casseroles, curries, stews or even salads.

4) BRAZIL NUTS

Nuts are one of the healthiest food choices around and brazil nuts are no exception to this.  They contain high levels of three macrominerals and various other macronutrients, vitamins and microminerals.

Macrominerals:
- Magnesium:- Brazil nuts contain 70mg of magnesium per 100g.
- Phosphorus:- Brazil nuts contain 590mg of phosphorus per 100g.
- Sulphur:- Brazil nuts contain 290mg of sulphur per 100g.  Sulphur is responsible for keeping your joints and skin healthy.  It also helps you produce collagen (your body’s main connective tissue), insulin (a hormone that helps control blood glucose levels) and keratin (a protein that promotes healthy hair, nails and skin).

Macronutrients:
- Dietary Fat:- Brazil nuts contain 60.3g of dietary fat per 100g.  This breaks down into 24.6g of monounsaturated fat, 20.6g of polyunsaturated fat (which supports many functions in your body and also protects you from disease) and 15.1g of saturated fat.

Vitamins:
- Vitamin E:- Brazil nuts contain 5.7mg of vitamin E per 100g.

Microminerals:
- Selenium:- Brazil nuts contain 1.92mg of selenium per 100g.

Serving Suggestions:
Like almonds, brazil nuts are a perfect snack food and a great alternative to biscuits, chocolate or crisps  If you enjoy the taste brazil nuts can be eaten on their own or if you prefer they can be eaten as part of a mixed fruit and nut selection.

5) CHICKEN

Chicken is a brilliant source of two macrominerals; phosphorus and sulphur.  It is also a great source of protein, various vitamins and the micromineral selenium.

Macrominerals:
- Phosphorus:- Chicken contains 190mg of phosphorus per 100g.
- Sulphur:- Chicken contains 300mg of sulphur per 100g.

Macronutrients:
- Protein:- Chicken contains 21.8g of protein per 100g.

Vitamins:
- Vitamin B3:- Chicken contains 13.7g of vitamin B3 per 100g.
- Vitamin B6:- Chicken contains 0.6mg of vitamin B6 per 100g.

Microminerals:
- Selenium:- Chicken contains 0.0276mg of selenium per 100g.

Serving Suggestions:
Chicken is extremely flexible.  It can be eaten hot or cold, on its own or as part of a meal and when it comes to cooking you can fry it, grill it, steam it or bake it.  When it comes to chicken based meals there is plenty to choose from with some of the options including curries, casseroles, stews and salads.

6) MILK

Milk is a very good source of calcium and phosphorus.  It is also rich in a selection of vitamins.

Macrominerals:
- Calcium:- Milk contains 11.4mg of calcium per 100ml.
- Phosphorus:- Milk contains 100mg of phosphorus per 100ml.

Vitamins:
- Vitamin A:- Milk contains 35mg of vitamin A per 100ml.
- Vitamin B2:- Milk contains 0.2mg of vitamin B2 per 100ml.
- Vitamin B7:- Milk contains 2mg of vitamin B7 per 100ml.  B7 helps your body break down the macronutrients into blood glucose and is essential for healthy growth.
- Vitamin D:- Milk contains 0.001mg of vitamin D per 100ml.

Serving Suggestions:
When it comes to drinking milk there are a few options available.  You can have it on its own, mix it up as part of a protein shake, use it to make oatmeal or use it as the base for a tasty sauce.

7) OLIVES

Olives are a highly nutritious food containing high levels of various macrominerals, macronutrients, vitamins and microminerals.

Macrominerals:
- Chloride:- Olives contain 300mg of chloride per 100g.
- Sodium:- Olives contain 1800mg of sodium per 100g.

Macronutrients:
- Dietary Fibre:- Olives contain 3.3mg of dietary fibre per 100g.  Dietary fibre has various health benefits which include reduced constipation, improved vitamin and mineral absorption and better blood glucose control.
- Monounsaturated Fat:- Olives contain 11.3g of monounsaturated fat per 100g.

Vitamins:
- Vitamin E:- Olives contain 3.8mg of vitamin E per 100g.

Microminerals:
- Copper:- Olives contain 0.1mg of copper per 100g.
- Iron:- Olives contain 0.5mg of iron per 100g.  Iron assists with energy production and also supports a strong, healthy immune system.

Serving Suggestions:
Olives are a very versatile food which can be eaten hot or cold.  They can be snacked on individually, added to salads and they also go great with pasta dishes.

8) PRAWN

Prawns contain a selection of nutrients including the macrominerals chloride and sodium.

Macrominerals:
- Chloride:- Prawns contain 2550mg of chloride per 100g.
- Sodium:- Prawns contain 1590mg of chloride per 100g.

Macronutrients:
- Protein:- Prawns contain 20.3g of protein per 100g.

Vitamins:
- Vitamin B12:- Prawns contain 0.0012mg of vitamin B12 per 100g.

Microminerals:
- Zinc:- Prawns contain 1.1mg of zinc per 100g.

Serving Suggestions:
When it comes to eating prawn they make a great addition to various dishes.  Try adding them to a curry, risoto, salad or stew.  Not only are they nutritious but they are also a good alternative to meat.

9) SWISS CHEESE

Swiss cheese is probably one of the last foods you think of when it comes to healthy eating.  However, it is rich in three of the seven macrominerals and also a fantastic source of dietary fats, protein, vitamins and microminerals.

Macrominerals:
- Calcium:- Swiss cheese contains 785mg of calcium per 100g.
- Phosphorus:- Swiss cheese contains 462mg of phosphorus per 100g.
- Sodium:- Swiss cheese contains 190mg of sodium per 100g.

Macronutrients:
- Protein:- Swiss cheese contains 26.7g of protein per 100g.
- Saturated Fat:- Swiss cheese contains 17.7g of saturated fat per 100g.

Vitamins:
- Vitamin A:- Swiss cheese contains 0.247mg of vitamin A per 100g.
- Vitamin B2:- Swiss cheese contains 0.294mg of vitamin B2 per 100g.
- Vitamin B12:- Swiss cheese contains 0.00332mg of vitamin B12 per 100g.

Microminerals:
- Zinc:- Swiss cheese contains 4.33mg of zinc per 100g.

Serving Suggestions:
Swiss cheese is an excellent addition to almost any meal.  It can be sprinkled on a salad to add a little kick, used as part of a sauce, placed in the centre of meats to create a tasty filling or even eaten on its own as a snack.

10) SPINACH

Spinach is a nutrient dense vegetable containing high levels of four macrominerals and six vitamins whilst also being an optimal carbohydrate source.

Macrominerals:
- Calcium:- Spinach contains 136mg of calcium per 100g.
- Magnesium:- Spinach contains 87mg of magnesium per 100g.
- Potassium:- Spinach contains 490mg of potassium per 100g.
- Sulphur:- Spinach contains 90mg of sulphur per 100g.

Macronutrients:
- Carbohydrates:- Spinach contains 3.6g of carbohydrates per 100g.  Carbohydrates are your body’s main source of energy and often supply your body with other key nutrients.
- Dietary Fibre:- Spinach contains 2.2g of dietary fibre per 100g.

Vitamins:
- Vitamin A:- Spinach contains 2.7mg of vitamin A per 100g.
- Vitamin B2:- Spinach contains 0.2mg of vitamin B2 per 100g.
- Vitamin B6:- Spinach contains 0.2mg of vitamin B6 per 100g.
- Vitamin B9:- Spinach contains 0.194mg of vitamin B9 per 100g.  Vitamin B9 is essential for the production of the genetic information carriers DNA and RNA and also works with vitamin B12 to create red blood cells.
- Vitamin C:- Spinach contains 28.1mg of vitamin C per 100g.  Vitamin C is required for the production of collagen (a protein in connective tissues which is essential for the proper healing of wounds).
- Vitamin K:- Spinach contains 0.483mg of vitamin K per 100g.  Vitamin K is essential for the clotting of blood and prevents wounds from bleeding continuously.

Microminerals:
- Iron:- Spinach contains 2.7mg per 100g.
- Manganese:- Spinach contains 0.9mg per 100g.

As you can see there are many choices available when it comes to getting your macrominerals.  On top of this all the foods listed contain high levels of macronutrients, vitamins and microminerals making them an excellent all round choice for good health.  So if your current diet is limited and lacking in macrominerals make some changes and start eating some of the foods on this list today.

Now I want to hear from you guys.  Do you currently get the RDA of all seven macrominerals?  Does your diet contain a lot of foods on this list?  Are there any macromineral rich foods that I have missed from this article?  Leave a comment and let me know.

Related Posts

• May 20, 2010 -- How Much Of Each Macromineral Should You Consume? (3)
• May 11, 2010 -- 15 Disadvantages of Macromineral Deficiency (5)
• April 30, 2010 -- 12 Reasons To Avoid Macromineral Overdose (6)
• April 22, 2010 -- 12 Top Macromineral Benefits (10)
• April 17, 2010 -- The 7 Macrominerals Explained (13)
• April 4, 2010 -- Sulphur Explained (13)
• March 24, 2010 -- Potassium Explained (17)
• March 18, 2010 -- Phosphorus Explained (15)
• March 14, 2010 -- Magnesium Explained (14)
• March 13, 2010 -- Chloride Explained (17)

In my last few posts I have been discussing the macrominerals, their benefits and the potential negative symptoms of overdosing on any of the seven.  In this article I will be looking at the other side of the coin and discussing 15 disadvantages of macromineral deficiency.

1) BLOOD PROBLEMS:- Being deficient in certain macrominerals can lead to a variety of blood related problems.  Not getting enough calcium can lead to high blood pressure which ultimately causes damage to your blood vessels and vital organs.  Failing to eat enough magnesium can reduce blood levels of calcium and potassium.  Consuming low levels of phosphorus can cause anemia (a low red blood cell count) whilst not eating enough sulphur can cause problems with your circulation.

2) BONE PROBLEMS:- Consuming low levels of calcium, phosphorus or sulphur can lead to a selection of bone related problems.  Calcium deficiency is linked with osteoporosis (a condition where your bone mineral density is reduced) and rickets (a condition where the bones become soft in young children) whilst not eating enough phosphorus can cause osteomalacia (a condition where your bones become soft and less rigid).  On top of this a lack of sulphur in your diet can lead to arthritis (a condition where your joints become inflamed).

3) CONFUSION:- Not eating enough phosphorus, potassium or sodium can in some cases cause confusion.  This makes it difficult to think clearly and perform normal physical functions.

4) HEARTBEAT INTERFERENCE:- Being deficient in magnesium or potassium can interfere with your heartbeats.  Not getting enough magnesium causes your heart to beat more rapidly whilst not getting enough potassium leads to irregular heartbeats.  Both kinds of heartbeat interference can cause damage to your heart if they do not return to normal levels in the long term.

5) HEADACHES:- Failing to eat the recommended daily allowance (RDA) of sodium can lead to headaches.  Whilst in most cases headaches are not dangerous they can be very unpleasant making it difficult to concentrate and get on with your daily routine.

6) MUSCLE DISCOMFORT:- Getting low levels of certain macrominerals can cause muscle discomfort ranging from the relatively mild (muscle twitching) to the more serious (muscle pain).  Not eating enough calcium can cause your muscles to cramp whilst not eating enough chloride can cause them to twitch.  Failing to consume enough potassium can cause muscle weakness whilst failing to consume adequate amounts of sodium can cause muscle twitching.  In most cases these muscle discomforts do not pose a serious health risk but they be extremely uncomfortable and make it almost impossible to perform any type of exercise.

7) HAIR, NAIL AND SKIN PROBLEMS:- Sulphur is plays a key role in the health of your hair, nails and skin.  Therefore, being deficient in this mineral can lead to a variety of problems in these areas which include poor hair and nail growth and a other skin problems.  Potassium deficiency can also have a negative impact on your skin causing it to become dry.

8) INFECTION:- Not eating the RDA of phosphorus can increase your susceptibility to infection.  This can potentially be very damaging to your health if you contract a serious infection.

9) INCREASED INFLAMMATION:- Inflammation is your body’s initial response to infection, injury or irritation.  It is characterised by pain, redness, stiffness and swelling.  In most cases inflammation is a positive and necessary process as as your body tries to protect itself and fix any damage.  However, in certain cases inflammation is unnecessarily triggered by an external factor and instead of protecting the body it starts to cause damage to itself.  One thing that can cause unnecessary inflammation is a sulphur deficiency.  In the short term increased inflammation is extremely uncomfortable but if untreated it can cause irreversible damage.

10) NAUSEA:- Not getting enough magnesium or sodium can lead to nausea (a feeling of discomfort in the upper stomach with a strong urge to vomit).  Whilst in most cases nausea is unpleasant and not harmful, if it leads to excessive vomiting it can cause you to lose other minerals from your stomach and become deficient.

11) NERVE DISORDERS:- Being deficient in sulphur can lead to a variety of nerve disorders which include nerve damage, numbness, pain and poor reflexes.  A magnesium deficiency can also cause numbness and tingling.

12) POOR APPETITE:- Consuming low levels of phosphorus can have an adverse effect on your appetite.  In the short term this is not a serious condition.  However, if it continues for a long period a poor appetite can lead to other mineral and vitamin deficiencies as you will fail to get the RDA from your diet.  It can also lead to a calorie deficit meaning which will cause you to lose weight and prevent your body from performing a number of essential functions.

13) THIRST:- Potassium is very important when it comes to maintaining fluid balance in the body so a deficiency can often lead to fluid related symptoms.  One such symptom is an extreme, unquenchable thirst.

14) VOMITING:- Failing to consume enough magnesium or potassium can cause you to vomit.  In most cases vomiting is unpleasant and does not cause any long term damage.  However, it can cause other vitamins and minerals to be excreted from the stomach leading to further deficiencies.

15) LOSS OF ENERGY:- Being deficient in certain macrominerals can reduce your energy levels in various ways.  Not getting enough chloride, magnesium or phosphorus can make you feel weak and lacking in energy whilst low levels of sodium can make you feel tired and lethargic.  Whilst the above are not serious problems they can inhibit your performance and stop you functioning at your optimal level.

HOW CAN I AVOID MACROMINERAL DEFICIENCY?

Unlike macromineral overdoses, sometimes a deficiency is beyond your control.  Diarrhea, vomiting and other health conditions can cause various nutrients to be removed from your body even if you are getting good amounts from your diet.  Furthermore, certain health conditions and medications can inhibit your absorption of various macrominerals.  The best way to avoid deficiency is to ensure that you consume the RDA for each and also to be aware of other possible factors that can cause a deficiency.  Below I have listed the RDA for each macromineral and any other factors that can potentially cause a deficiency:
- Calcium:- RDA of between 1000mg-1200mg for adults.  Deficiency is usually the result of low dietary consumptions.
- Chloride:- RDA of 750mg for adults.  Deficiency can be caused by a variety of factors including diarrhea, low dietary consumption, sweating, surgery, vomiting and use of certain diuretics.
- Magnesium:- RDA of 300mg-400mg for adults.  Deficiency is usually the result of low dietary consumption.  However, it can also be caused by diarrhea, excessive loss of magnesium in the urine (caused by alcohol abuse, diabetes and kidney problems), problems with your digestive tract (which inhibits absorption) and vomiting.
- Phosphorus:- RDA of 700mg for adults.  Deficiency is uncommon as phosphorus can be found in a wide variety of foods.  However, it can be caused by alcohol abuse, diabetes, liver disease and other medical conditions that interfere with phosphorus absorption.
- Potassium:- RDA of 4700mg for adults.  Deficiency is rare because potassium can be found in a wide selection of foods.  However, it can be caused by consuming a high concentration of sodium compared with potassium, digestive problems (which inhibit absorption) and excessive fluid loss (caused by certain medications, diarrhea, sweating and vomiting).
- Sodium:- RDA of 1600mg for adults.  Deficiency is uncommon as most modern diets contain too much sodium.  However, it can be caused by certain diseases, certain medications, diarrhea, excessive sweating and vomiting
- Sulphur:- No RDA but most sources suggest a daily intake of between 800mg-1000mg.  Deficiency is very rare and often only occurs in people following a low protein diet.

SUMMARY

As you can see macromineral deficiencies cause a lot of the common ailments that we often just accept as part of our day to day lives.  So next time you feel really thirsty perhaps it is not being caused by a lack of hydration but a lack of potassium.  When you feel lethargic maybe you just need to eat some more chloride, magnesium or phosphorus.  If you are feeling sick and nauseous maybe you are not actually ill but just need some magnesium or sodium.

Whilst a lot of macromineral deficiencies are rare you need to be aware of them to ensure you avoid them.  Try and eat the RDA for each macromineral and if you have reason to believe you may be deficient as a result of the other factors discussed above then consult your doctor immediately.  By doing this you can avoid all the negative symptoms discussed in this article and enjoy all the health benefits associated with the seven macrominerals.

Now I want to hear from you guys.  Do you think you may have unknowingly been deficient in one or more macrominerals?  Were you aware of all the deficiency symptoms discussed in this article.  Leave a comment and let me know.

Related Posts

• May 20, 2010 -- How Much Of Each Macromineral Should You Consume? (3)
• May 16, 2010 -- 10 Super Macromineral Food Choices (6)
• April 30, 2010 -- 12 Reasons To Avoid Macromineral Overdose (6)
• April 22, 2010 -- 12 Top Macromineral Benefits (10)
• April 17, 2010 -- The 7 Macrominerals Explained (13)
• April 4, 2010 -- Sulphur Explained (13)
• March 24, 2010 -- Potassium Explained (17)
• March 18, 2010 -- Phosphorus Explained (15)
• March 14, 2010 -- Magnesium Explained (14)
• March 13, 2010 -- Chloride Explained (17)

In my previous post I discussed the many benefits of macrominerals.  Whilst getting your recommended daily allowance (RDA) of all 12 macrominerals can have a hugely positive effect on your health a lot of people go too far and end up overdosing.  Unfortunately, this can have a negative effect on your health.  In this article I will be discussing 12 of the potential symptoms caused by overdosing on the macrominerals.

1) CALCIFICATION OF THE SOFT TISSUES:- Overdosing on phosphorus can lead to calcification of the soft tissues and major organs.  This is a condition where calcium is deposited on the soft tissues and major organs causing them to harden and stop functioning properly.

2) DEHYDRATION:- Eating too much calcium can cause you to become dehydrated.  This leads to symptoms such as thirst, muscle cramps, nausea and weakness.  Dehydration can also damage your joints, liver and muscles.

3) DIARRHEA:- Consuming too much calcium, magnesium, phosphorus or potassium can lead to diarrhea.  Not only is this a very unpleasant condition but it can also lead to dehydration, fevers and stomach pain.

4) FATIGUE:- Overdosing on magnesium can lead to extreme fatigue even when you are getting adequate amounts of sleep.  Not only is this unpleasant but it can also inhibit your performance during the day.

5) FLUID RETENTION:- Consuming excessive levels of chloride can make your body retain fluid.  This can lead to swelling in a number of areas such as your ankles, feet and hands.  In certain cases these swollen areas become painful and stiff.

6) HEART PROBLEMS:- Getting the RDA of potassium and sodium helps keep your heartbeats regular.  However, consuming too much of either negates this benefit and makes you more susceptible to heart attacks and heart disease.

7) HIGH BLOOD PRESSURE:- Chloride and sodium are both key nutrients for keeping you blood healthy.  However, overdosing on one or both of the two can raise your blood pressure.  High blood pressure has a number of negative health implications and can seriously damage your blood vessels and vital organs.

8) KIDNEY PROBLEMS:- Consuming excessive levels of sodium over a long period can cause kidney disease.  This then limits the amount of waste material that can be removed from your body.  Any waste materials that are not excreted start to build up and poison the body internally.  Long term, untreated kidney disease eventually leads to kidney failure which leaves your body unable to excrete any waste materials from the body.

9) MUSCLE WEAKNESS:- Overdosing on magnesium can cause muscle weakness.  Not only can this be irritating but it may also make it difficult to perform every day activities.

10) REDUCED MICRONUTRIENT ABSORPTION:- Eating large amounts of phosphorus can interfere with absorption of several key micronutrients including calcium, iron, magnesium and zinc.  This then means you will fail to get the full benefits even when eating the RDA of these four minerals.

11) STOMACH PROBLEMS:- Overdosing on certain macrominerals can lead to various stomach problems.  Eating too much calcium can lead to stomach pain whilst getting too much magnesium can cause stomach cramps.

12) VOMITING:- Consuming high levels of calcium, magnesium or potassium can cause you to vomit.  Whilst vomiting generally does not cause any serious damage to your body it is an unpleasant experience.  However, prolonged vomiting can cause you to become deficient in the minerals and vitamins as they are excreted from your stomach.

HOW CAN I AVOID MACROMINERAL OVERDOSE?

In summary, the macrominerals are essential for good health but you need to moderate your consumption.  Ideally you should stick to the RDA for each one but at the very least you should stay within the tolerable upper limits.  Both the RDA and the tolerable upper limit for each of the seven macrominerals are listed below:
- Calcium:- RDA of between 1000mg-1200mg for adults.  Tolerable upper limit of 3000mg per day.
- Chloride:- RDA of 750mg for adults.  No upper limit specified but it is advisable to stay close to the RDA.
- Magnesium:- RDA of 300mg-400mg for adults.  Tolerable upper limit of 1000mg per day.
- Phosphorus:- RDA of 700mg for adults  Tolerable upper limit of 4000mg per day.
- Potassium:- RDA of 4700mg for adults.  No upper limit specified but it is advisable to stay close to the RDA.
- Sodium:- RDA of 1600mg for adults.  Tolerable upper limit of 2300mg per day.
- Sulphur:- No RDA but most sources suggest a daily intake of between 800mg-1000mg.  No upper limit specified as there are no reported overdose symptoms.

SUMMARY

I hope this article helps keep your macromineral consumption within safe limits.  Whilst getting the RDA of each is very important, overdosing can be extremely dangerous.  However, if you follow the advice in this article you can avoid all the negative symptoms discussed.

What are your thoughts on the macrominerals?  Do you eat too much of any?  Have you experienced any of the negative symptoms discussed above?  Let me know your thoughts by posting a comment.

Related Posts

• May 20, 2010 -- How Much Of Each Macromineral Should You Consume? (3)
• May 16, 2010 -- 10 Super Macromineral Food Choices (6)
• May 11, 2010 -- 15 Disadvantages of Macromineral Deficiency (5)
• April 22, 2010 -- 12 Top Macromineral Benefits (10)
• April 17, 2010 -- The 7 Macrominerals Explained (13)
• April 4, 2010 -- Sulphur Explained (13)
• March 24, 2010 -- Potassium Explained (17)
• March 18, 2010 -- Phosphorus Explained (15)
• March 14, 2010 -- Magnesium Explained (14)
• March 13, 2010 -- Chloride Explained (17)

When it comes to healthy eating the macronutrients get an unfair amount of publicity.  Carbohydrates are constantly recommended as a great source of energy to keep you going throughout the day.  If you want to build big, strong muscles then protein is deemed essential.  Even dietary fats are now seen in a favourable light with more and more benefits being revealed as time passes by.

Whilst all this praise heaped on the macronutrients is valid, they are not the only nutrient your body needs to function properly.  Although they are required in much smaller dosages, the macrominerals are just as important for good health.  Today I will be focussing on this topic and providing you with 12 top macromineral benefits.

1) DISEASE PROTECTION:- Magnesium has been shown to protect you from a number of health conditions including diabetes and heart disease.  Two studies published in Diabetes Care [1] in 2004 looked at the dietary habits of men and women over a number of years and found a strong correlation between magnesium intake and a reduced type 2 diabetes risk.  This article from WebMD also suggests that magnesium can protect the heart from stress during exercise and allow people suffering from heart disease to exercise for longer periods.

2) FLUID BALANCE:- Your body needs chloride, potassium and sodium to keep a proper fluid balance within your body’s cells.  Maintaining a proper fluid balance is essential as cells that take in too little fluid will become dehydrated and die whilst cells that take in too much fluid will rupture and burst.  Proper fluid balance also ensures that your major organs stay hydrated and function properly.

3) IMPROVED MINERAL ABSORPTION:- Chloride, magnesium, phosphorus and sulphur all help your body absorb key minerals more effectively.  Chloride assists in the absorption of potassium whilst magnesium helps your body absorb calcium, phosphorus, potassium, sodium and vitamin C.  Phosphorus and sulphur both play a key role in the digestion of the B-complex vitamins.

4) HEALTHY BLOOD:- A number of macrominerals have a beneficial effect on your blood.  Calcium, chloride, potassium and sodium all help control and maintain blood pressure.  Magnesium also plays a key role in this area by promoting good circulation.

5) HEALTHY HAIR, NAILS AND SKIN:- If you want healthy hair, nails and skin then you need to make sure you get the recommended daily allowance (RDA) of sulphur.  Sulphur assists in the production of collagen (a connective tissue which helps keep your skin elastic) and keratin (a protein which keeps your hair, nails and skin strong and healthy).  It also helps keep your skin clear, glossy and free of blemishes.

6) HEALTHY METABOLISM:- The majority of the macrominerals play a key role in metabolism.  Chloride joins with hydrogen to form hydrogen chloride – a major ingredient in stomach bile.  Magnesium, phosphorus, potassium, sodium and sulphur are all equally important in this area and need to be present for proper digestion and metabolism.

7) HEALTHY ORGANS:- Calcium, potassium and sodium all support your vital organs and keep them healthy.  All three are essential for maintaining regular heartbeats whilst phosphorus also assists with kidney function and sodium aids the liver, pancreas and spleen.

8) PROPER MUSCLE CONTRACTIONS:- Your body uses various macrominerals to perform muscle contractions.  Calcium, phosphorus, potassium and sodium all support different muscle contractions including your heartbeat.

9) PROPER NERVE TRANSMISSIONS:- Calcium, magnesium, phosphorus and sodium all help the nerves communicate effectively by promoting proper nerve transmissions.

10) REGULATING THE ACID BASE BALANCE:- Chloride and potassium are both key nutrients in the regulation of the acid base balance.  The acid base balance of the blood is hugely important to your health.  If the blood becomes slightly too acidic or slightly too alkaline it can cause serious damage to your major organs.

11) REMOVAL OF WASTE MATERIALS:- Chloride and sulphur both help keep your body free from waste.  Chloride allows your blood to transfer waste carbon dioxide to your lungs where it can then be exhaled.  Sulphur assists in the removal of toxins and other waste materials from your body.

12) STRONG BONES AND TEETH:- Calcium and phosphorus work together to build and maintain strong bones and teeth.  Being deficient in either mineral can lead to bone related problems such as osteomalacia (softening of the bones) and osteoporosis (reduced bone density).

As you can see the macrominerals have a number of key roles in your body.  They protect you from disease, keep your cells and organs healthy and support many internal functions and processes.  So if you are not currently keeping an eye on your macromineral intake perhaps now is the time to start.

Now I want to hear your thoughts.  Were you aware of what all seven macrominerals do for your body?  Does your diet give you a good supply of them all?  Leave a comment and let me know.

References:
[1] Lopez, R et al., (2004) Magnesium Intake and Risk of Type 2 Diabetes in Men and Women. Diabetes Care. 27,134-140.

Sources:
Got Magnesium?  Those with Heart Disease Should (WebMD)

Related Posts

• May 20, 2010 -- How Much Of Each Macromineral Should You Consume? (3)
• May 16, 2010 -- 10 Super Macromineral Food Choices (6)
• May 11, 2010 -- 15 Disadvantages of Macromineral Deficiency (5)
• April 30, 2010 -- 12 Reasons To Avoid Macromineral Overdose (6)
• April 17, 2010 -- The 7 Macrominerals Explained (13)
• April 4, 2010 -- Sulphur Explained (13)
• March 24, 2010 -- Potassium Explained (17)
• March 18, 2010 -- Phosphorus Explained (15)
• March 14, 2010 -- Magnesium Explained (14)
• March 13, 2010 -- Chloride Explained (17)

In my last few articles I have been discussing each of the macrominerals in detail.  Today I am going to bring this information together and provide a summary of the seven macrominerals, the ways they benefit your health, the best food sources and the adverse effects of getting too little or too much.

WHAT ARE MACROMINERALS?

The macrominerals are the seven main (hence the term ‘macro’) minerals your body needs to function properly.  They are part of the micronutrient family (a group of nutrients which includes vitamins and minerals).  Micronutrients are distinguished from macronutrients because they contain no calories and are required in much smaller amounts.

Within the micronutrient family there is also a distinction between minerals and vitamins.  Minerals are inorganic compounds (they come from the soil and water) whereas vitamins are organic compounds (they come from plants and animals).

Within the mineral family there is then a further distinction between macrominerals (or main minerals) and microminerals (or trace minerals).  Macrominerals are generally required in amounts larger than 100mg per day and stored by the body in quantities greater than 5g whereas microminerals are not.

Below I will be discussing each of the seven macrominerals in greater detail:

1) CALCIUM

Discovery:- Calcium was discovered by Sir Humphry Davy in 1808.
Storage:- Calcium represents approximately 1.5% of an average adult’s bodyweight.  Around 99% is stored in the bones and teeth.  The rest is stored in the blood and cellular fluids.
Functions:- The main function of calcium is to support strong bones and teeth.  It is also responsible for controlling blood pressure, muscle contractions and nerve transmissions, helping the blood to clot and supporting proper muscle and nerve functions.
Recommended Daily Allowance (RDA):- Your body absorbs less calcium as you get older.  This means that your requirement increases as you age.  For very young children aged between 0-6 months the RDA is 210mg.  However, for people aged 51 years and over the RDA is a much higher 1200mg.
Food Sources:- Dairy products are a well publicised source of calcium but there are many more.  The list below contains five of the top calcium food sources:
- Almonds = 266mg per 100g serving.
- Cheese = 721mg per 100g serving.
- Milk = 114mg per 100ml serving.
- Spinach = 136mg per 100g serving.
- Yoghurt = 200 mg per 100g serving.
Overdose Symptoms:- Eating excessive levels of calcium (3000mg per day or more) can lead to a number of negative symptoms including dehydration, diarrhea, lethargy, nausea, stomach pain and vomiting.
Deficiency Symptoms:- Failing to get the RDA of calcium can cause high blood pressure, muscle cramp and osteoporosis (reduced bone density).

2) CHLORIDE

Discovery:- Chloride was isolated by Sir Humphry Davy in 1807 after Carl Whilhelm Scheele initially discovered it as the compound dephlogisticated marine acid (a combination of chloride and oxygen).
Storage:- Chloride represents around 0.15% of an average adult’s bodyweight and is stored in the fluids outside the body’s cells.
Functions:- Chloride has various functions in the body.  It assists in the production of glandular hormones, helps you absorb potassium and helps maintain proper blood pressure and volume.  On top of this chloride plays a key role in digestion and metabolism, helps remove waste carbon dioxide from the body and maintains a proper fluid balance inside and outside the cells.
RDA:- Our need for chloride increases as we age.  Very young children need 180mg per day whilst fully grown adults require 750mg per day.
Food Sources:- Chloride can be found in a variety of foods which include:
- Butter = 1300mg per 100g.
- Cheddar Cheese = 1060mg per 100g.
- Olives = 300mg per 100g.
- Table Salt = 59900mg per 100g.
- Wholemeal Bread = 860mg per 100g.
Overdose Symptoms:- Presently there is no upper limit on chloride consumption.  However, some people have experienced breathing difficulties, fluid retention and high blood pressure when eating extremely high levels of this nutrient.
Deficiency Symptoms:- Chloride deficiency can be caused by poor dietary choices, certain medications, diarrhea, vomiting and surgical procedures.  If you do become deficient it can lead to muscle spasms and weakness.

3) MAGNESIUM

Discovery:- Henry Wicker is credited with the initial discovery of magnesium in the form of ‘Epsom Salts’ in 1618.  Following this discovery, Joseph Black recognised that ‘Epsom Salts’ contained the element magnesium in 1755.  Sir Humphry Davy made the final breakthrough and isolated magnesium in 1808.
Storage:- Magnesium represents approximately 0.05% of an average adult’s bodyweight.  Around 60% is stored in the bones and teeth with the other 40% stored in the muscles and soft tissues.
Functions:- Magnesium is responsible for over 300 biomechanical reactions in the body.  It assists in the metabolism of all the macronutrients and some of the micronutrients.  It also helps the muscles and nerves relax, promotes good blood circulation and supports healthy bone growth.  Magnesium has also been linked with protection from certain diseases including diabetes and heart disease.
RDA:- The RDA for magnesium increases as we get older.  Children aged 0-6 months need 30mg per day.  However, the daily requirement for adults aged 31 years and over increases to 420mg for men, 320mg for women and 360mg for pregnant women.
Food Sources:- Magnesium can be found in various foods including:
- Almonds = 279mg per 100g.
- Black Beans = 70mg per 100g.
- Brazil Nuts = 229mg per 100g.
- Pumpkin Seeds = 539mg per 100g.
- Spinach = 87mg per 100g.
Overdose Symptoms:- It is almost impossible to overdose on magnesium through diet alone.  However, if supplementary doses of 1000mg per day or over are taken it can lead to a number of negative symptoms such as diarrhea, fatigue, stomach cramps and vomiting.
Deficiency Symptoms:- Magnesium deficiency is generally caused by failing to eat enough of this nutrient although it can be caused by other factors including alcohol abuse, disease and illness.  The symptoms of deficiency often vary between individuals but can include muscle cramps, nausea, numbness, poor appetite, rapid heartbeats and vomiting.

4) PHOSPHORUS

Discovery:- Phosphorus was discovered accidentally by German alchemist Henning Brand in 1669 during an experiment where he tried to convert metals into gold.
Storage:- Phosphorus represents around 1% of an average adult’s bodyweight.  Approximately 85% of this is stored in the bones and teeth (as calcium phosphate) with the remaining 15% stored in the cells and bodily fluids.
Functions:- The main function of phosphorus is to work with calcium and support the growth of strong, healthy bones and teeth.  On top of this it also helps activate the B-complex vitamins, assists in the construction of healthy cell membranes, helps create deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) and supports proper kidney function.
RDA:- Our phosphorus requirements fluctuate throughout our lifetime.  Children aged 0-6 months need just 100mg per day but this increases to a much larger 1250mg per day for children aged 9-18 years.  Adults aged 19 years and over need to consume 700mg of magnesium per day.
Food Sources:- The best sources of phosphorus are high protein foods with some of the best choices being:
- Beef Fillet Steak = 265mg per 100g.
- Brazil Nuts = 590mg per 100g.
- Cheddar Cheese = 520mg per 100g.
- Chicken = 190mg per 100g.
- Milk = 100mg per 100g.
Overdose Symptoms:- Having too much phosphorus in the body is extremely rare and normally only occurs as the result of certain types of kidney disease.  When phosphorus levels in the body do become too high it can lead to calcium being deposited on the soft tissues (which causes them to harden) and reduced absorption of the other macrominerals.
Deficiency Symptoms:- Being deficient in phosphorus is just as rare as overdosing.  When deficiencies do occur they are generally caused by alcoholism and certain diseases that inhibit your ability to absorb this nutrient.  The symptoms of phosphorus deficiency include anemia (a low red blood cell count), confusion, increased risk of infection, osteomalacia (softening of the bones) and weakness.

5) POTASSIUM

Discovery:- Potassium was successfully isolated by Sir Humphry Davy in 1807.
Storage:- Potassium represents approximately 0.35% of the bodyweight in an average adult with the vast majority being stored within the body’s cells.
Functions:- Potassium has many roles in the body which include helping your body break down carbohydrates and protein, promoting muscle growth, regulating blood pressure and supporting nerve transmissions.
RDA:- The RDA for potassium increases as we age.  Children aged 0-6 months need just 400mg per day whilst adults aged 19 years and over need a much larger 4.7g per day.
Food Sources:- Fruits and vegetables are often the best source of potassium.  The list below contains some of the best food sources:
- Bananas = 350mg per 100g.
- Dried Apricots = 1880mg per 100g.
- Fillet Steak = 470mg per 100g.
- Scallops = 580mg per 100g.
- Spinach = 490mg per 100g.
Overdose Symptoms:- Your body regulates blood levels of potassium very tightly meaning it is extremely difficult to overdose on this nutrient.  However, kidney disease and other infections can interfere with this process and contribute to a potassium overdose.  This can lead to diarrhea, nausea, stomach pain and ulcers.
Deficiency Symptoms:- Dietary deficiencies of potassium are also extremely rare.  However, excessive fluid loss, consuming high levels of sodium and digestive problems can all interfere with potassium absorption and lead to low levels in the body.  The symptoms of potassium deficiency include confusion, dry skin, muscle cramps and thirst.

6) SODIUM

Discovery:- Sir Humphry Davy successfully isolated sodium in 1807.
Storage:- Sodium represents around 0.15% of an average person’s bodyweight most of which is stored in the blood and fluids that surround the body’s cells.
Functions:- Sodium has multiple roles in the body which include helping your body break down carbohydrates and protein, keeping minerals soluble in the blood, keeping your joints flexible, maintaining blood volume, supporting the major organs, supporting muscle contractions and supporting nerve transmissions.
RDA:- The UK RDA for sodium is 1600mg for healthy men and women but this drops to 1500mg for people suffering from high blood pressure.
Food Sources:- Table salt is by far the richest dietary source of sodium but other foods also contain high levels.  Five of the best food choices include:
- Cheddar Cheese = 610mg per 100g.
- Olives = 1800mg per 100g.
- Prawns = 1590mg per 100g.
- Salted Butter = 840mg per 100g.
- Table Salt = 38850mg per 100g.
Overdose Symptoms:- A large majority of people eat much more than the recommended 1600mg of sodium per day because their diets contain high levels of processed foods.  Eating too much sodium can lead to fluid retention, high blood pressure, heart disease, kidney disease and swelling in the hands and legs.
Deficiency Symptoms:- Since most modern diets contain more than enough sodium deficiencies are very rare.  When people do become deficient it is often due to sodium being removed from the body (through diarrhea, sweating and vomiting) or sodium absorption becoming inhibited (as the result of certain diseases and medication).  Sodium deficiencies can lead to confusion, headaches, lethargy and nausea.

7) SULPHUR

Discovery:- Sulphur was officially recognised as an element in 1777 by the French chemist Antoine Lavoisier.
Storage:- Sulphur represents approximately 0.25% of an average adult’s bodyweight.  The hair, nails and skin contain particularly high levels of sulphur but it can be found in all the body’s cell and tissues.
Functions:- The main role of sulphur is to treat joint and skin conditions.  It also helps your body ingest carbohydrates, dietary fats and certain B-complex vitamins.  On top of this sulphur assists in the production of collagen (your body’s main connective tissue), insulin (a hormone that helps control blood glucose levels) and keratin (a protein that promotes healthy hair, nails and skin).
RDA:- There is no official RDA for sulphur although most sources agree that an intake of between 800mg and 100mg is adequate.
Food Sources:- High protein foods are often the best food choice when it comes to sulphur but certain vegetables also contain high levels.  Five of the riches food sources are:
- Brazil Nuts = 290mg per 100g.
- Cheddar Cheese = 230mg per 100g.
- Chicken = 300mg per 100g.
- Egg = 180mg per 100g.
- Spinach = 90mg per 100g.
Overdose Symptoms:- At present there is no recommended upper limit on sulphur consumption and no reported side effects associated with consuming high levels of this nutrient.
Deficiency Symptoms:- Sulphur deficiencies are extremely rare and normally only affect people who follow a low protein diet.  The symptoms of not getting enough sulphur include arthritis, circulatory problems, inflammation, nerve disorders and skin problems.

SUMMARY

The macrominerals are vital for good health and all help your body function in different ways.  Whilst they are required in much smaller amounts than the macronutrients you still need to ensure that you get the RDA of each one.  So if your diet is lacking in any of the seven make the necessary adjustments and add some new foods to your diet.

Now I want to hear from you guys.  Do you get enough of each macromineral?  Have you ever experienced any of the symptoms related to deficiency or overdose?  Let me know by leaving a comment.

Related Posts

• May 20, 2010 -- How Much Of Each Macromineral Should You Consume? (3)
• May 16, 2010 -- 10 Super Macromineral Food Choices (6)
• May 11, 2010 -- 15 Disadvantages of Macromineral Deficiency (5)
• April 30, 2010 -- 12 Reasons To Avoid Macromineral Overdose (6)
• April 22, 2010 -- 12 Top Macromineral Benefits (10)
• April 4, 2010 -- Sulphur Explained (13)
• March 24, 2010 -- Potassium Explained (17)
• March 18, 2010 -- Phosphorus Explained (15)
• March 14, 2010 -- Magnesium Explained (14)
• March 13, 2010 -- Chloride Explained (17)

Over the last few months I have been covering the macronutrients in great detail.  I have discussed what each of them do, the health benefits they provide, the possible drawbacks of consuming too much and some of the top food sources for each.  Today I am going to bring all this information together and tell you everything you need to know about macronturients.

WHAT ARE THE MACRONUTRIENTS?

The macronutrients are the three main nutrients your body needs need to survive.  Your body needs each macronutrient in relatively large quantities to function properly.  So what are the three macronutrients?:
– Carbohydrates (including the indigestible carbohydrate – fibre).
- Dietary Fat.
- Protein.

CARBOHYDRATES

What Are Carbohydrates?

Carbohydrates are your body’s preferred energy source.  They are made from a combination of carbon, hydrogen and oxygen.  If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Simple Carbohydrates vs Complex Carbohydrates

Carbohydrates can be either simple or complex depending on the number of sugars they contain.  Simple carbohydrates contain one (monosaccharides) or two (disaccharides) sugars.  Complex carbohydrates contain three or more sugars.  Those that contain between three and ten sugars are referred to as oligosaccharides whilst those that contain more are referred to as polysaccharides.

Which Carbohydrates Are Best?

When choosing carbohydrates there are a number of tips that I normally follow to ensure that I am getting those of the highest quality:
- Choose Natural Carbohydrates.
- Go for High Fibre Carbohydrates.
- Go for Vitamin Rich Carbohydrates.
- Use the Glycemic Index (GI).
- Watch the Total Calories.

Which Foods Are Good Carbohydrate Sources?

There are many foods that match all the criteria discussed above.  Below are seven of my favourites:
– Apples.
- Bananas.
- Bell Peppers.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

Do Carbohydrates Have Any Additional Benefits?

Carbohydrates are not just a fantastic energy source for your body. They also supply your body with the following key nutrients (provided you choose the right ones):
- Fibre (which aids proper digestion and supports a healthy bowel).
- Phytonutrients (which protect your body from bacteria and free radicals).
- Vitamins (which support your body with many vital functions).

Do Carbohydrates Have Any Negative Side Effects?

Whilst carbohydrates are your body’s preferred energy source there are a number of negative side effects associated with consuming too much.  These include:
- Fluctuating Energy Levels.
- Permanent Organ Damage.
- Poor Appetite Control.
- Type 2 Diabetes.
- Weight Gain.

FIBRE

What Is Fibre?

Fibre (also known as cellulose) is an indigestible complex carbohydrate that comes from plant cell walls.  It cannot be sourced from animal products.  Fibre is a unique type of carbohydrate because it contains zero calories, zero vitamins and cannot be digested.  Therefore, it does not provide your body with any energy or nutrients.  Despite this fibre is still required in relatively large quantities for good health.

Insoluble Fibre vs Soluble Fibre

There are two types of fibre; insoluble and soluble.  Insoluble fibre absorbs water in your intestine to form a bulky mass which then helps clear waste materials from your digestive tract.  Soluble fibre dissolves in the water in your intestine to form a thick gel which then holds food in your digestive tract for longer.

Which Foods Are Good Fibre Sources?

Grains and wholemeal products are the richest sources of insoluble fibre.  The list below contains some of the best insoluble fibre foods:
- Bran Flakes (10g of fibre per 100g).
- Brown Rice (1.8g of fibre per 100g).
- Wholemeal Bread (6.3g of fibre per 100g).
- Wholemeal Spaghetti (8.4g of fibre per 100g).

Fruits and vegetables are the richest sources of soluble fibre.  The list below contains some of the best soluble fibre foods:
– Apples (1.8g of fibre per 100g).
- Bananas (1.1g of fibre per 100g).
- Oranges (1.7g of fibre per 100g).
- Mushrooms (1.5g of fibre per 100g).
- Onions (1.4g of fibre per 100g).
- Peas (3.4g of fibre per 100g).

What Are The Benefits Of Fibre?

The main benefit of insoluble fibre is that it promotes more regular bowel movements.  This leads to:
- Reduced Bowel Disease.
- Reduced Constipation.

The main benefit of soluble fibre is that it keeps food in your digestive tract for longer but it is also linked with preventing certain diseases.  The full benefits include:
- Better Absorption of Vitamins and Minerals.
- Better Blood Glucose Control.
- Reduced Cancer Risk.
- Reduced Heart Disease Risk.

Does Fibre Have Any Negative Side Effects?

Unfortunately, you can get too much of a good thing.  Consuming excessive levels of fibre can lead to the following negative symptoms:
- Constipation.
- Diarrhea.
- Reduced Absorption of Minerals.
- Removal of Good Cholesterol.
- Wind.

DIETARY FAT

What Is Dietary Fat?

Dietary fat does not have one main function but is still needed by your body in relatively large quantities.  It is constructed from a combination of carbon and hydrogen atoms.  Some of its functions include protecting you from disease, supporting your immune system and supporting your vital organs.

How Many Dietary Fats Are There?

There are four main types of dietary fat which all have different types of chemical bond:
1) Saturated Fats:- Fats where all the carbon atoms are bonded to hydrogen atoms.
2) Monounsaturated Fats:- Fats where the carbon atoms are bonded to hydrogen atoms at all but one point.
3) Polyunsaturated Fats:- Fats where the carbon atoms are not bonded to hydrogen atoms at two or more point.
4) Trans Fats:- Unsaturated fats that have a carbon atom added to them.  This can happen naturally but usually happens through an artificial, man made process called hydrogenation.

Which Dietary Fats Are Best?

Saturated fats, monounsaturated fats and polyunsaturated fats all have proven health benefits so  should be included as part of your diet.  However, trans fats (with the exception of naturally occurring ones) have no reported health benefits and can actually be damaging to your health.  Therefore, trans fats should be avoided where possible.

Which Foods Are Good Dietary Fat Sources?

When it comes to dietary fats natural, unprocessed sources are the best foods.  Below are six of my top dietary fat food choices:
– Almonds.
- Avocado.
- Beef.
- Coconut.
- Eggs.
- Salmon.

What Are The Benefits Of Dietary Fat?

As I mentioned above dietary fat is not responsible for just one thing in your body.  It actually does all the below:
– Keeps your Skin Healthy.
- Helps you absorb Omega 3 Essential Fatty Acids (EFAs).
- Helps you Burn Body Fat.
- Improves Blood Cholesterol Levels.
- Improves Blood Glucose Control.
- Provides you with Fat Soluble Vitamins.
- Reduces your Cancer Risk.
- Reduces Inflammation.
- Reduces your Heart Disease Risk.
- Reduces Pre-Menstrual Symptoms (PMS).
- Supports a Healthy Brain.
- Supports a Healthy Heart.
- Supports a Healthy Liver.
- Supports Healthy Lungs.
- Supports Healthy Vision.
- Supports an Optimal Nervous System.
- Supports Strong Bones.
- Supports Strong Cell Walls.
- Supports a Strong Immune System.
- Strong Bones.

Do Dietary Fats Have Any Negative Side Effects?

Whilst dietary fats offer countless health benefits you still need to moderate your consumption.  Otherwise you may be subject to the following negative side effects:
- Depression.
- Heart Disease.
- Inability to use Omega 3 EFAs properly.
- Increased Blood Glucose Levels.
- Increased Cancer Risk.
- Increased Low Density Lipoprotein (LDL) Cholesterol Levels.
- Inflammation.
- Thinning Blood.
- Weight Gain.

PROTEIN

What Is Protein?

Protein is the macronutrient responsible for building, maintaining and repairing your body’s cells.  It is constructed from long chains of amino acids (chemical compounds that contain carbon, hydrogen, nitrogen and oxygen).  Since a protein can be formed from any number and combination of amino acids there are potentially unlimited types of protein.

Essential Amino Acids vs Non-Essential Amino Acids

There are 22 amino acids in total and these fall into two groups; essential and non-essential.  The eight essential amino acids cannot be produced by your body and must be sourced from food.  The remaining 14 non-essential amino acids can be produced by your body.

Complete Proteins vs Incomplete Proteins

Complete proteins are those which contain the full eight essential amino acids.  All animal proteins (except gelatin) and certain vegetable proteins (including those found in almonds, bananas and brazil nuts) are complete proteins.  Incomplete proteins do not contain the full eight essential amino acids but can be combined to create a complete protein.  Most vegetable proteins are incomplete proteins.

Which Foods Are Good Protein Sources?

There are countless high quality protein sources available but below are some of my favourites:
- Almonds.
- Beef.
- Chicken.
- Eggs.
- Salmon.
- Tuna.

Does Protein Have Any Additional Benefits?

Protein does more than just acting as a building block for your body’s cells.  It also:
- Assists in the production of Antibodies, Enzymes and Hormones.
- Helps Your Blood Clot.
- Regulates Important Bodily Processes.
- Supports Healthy Weight Loss (by boosting your metabolism and suppressing your appetite).

Does Protein Have Any Negative Side Effects?

Without consuming protein your body would not be able to grow.  However, eating too much is not healthy and can cause:
– Dehydration.
- Diabetic Ketoacidosis.
- Kidney Stones.
- Osteoporosis.
- Increased Fat Storage.

MACRONUTRIENTS SUMMARY

I hope this article has given you a greater understanding of the three main nutrients in our foods.  Each macronutrient can support your body and offer numerous health benefits provided that you choose natural sources and don’t overindulge.  Carbohydrates give you energy when you need it, protein promotes healthy cellular growth and dietary fat supports your body in all the other areas.

There’s quite a lot of information to take in at one go so if you just want to learn about one specific area (such as carbohydrate sources or protein benefits) click on the links scattered through the article.  I have written separate articles on all the areas referenced in this blog post and these can be accessed via the links.

This is probably the largest article I have written for the Free Fitness Tips blog so I would really appreciate some feedback.  Do you like longer articles or do you prefer the shorter ones?  Does this article cover everything you wanted to know about macronutrients?  Is there anything you would add?  Please comment and let me know.

Related Posts

• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 29, 2009 -- 20 Health Benefits of Dietary Fat (9)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• November 7, 2009 -- What is Saturated Fat? (16)
• October 29, 2009 -- What is Dietary Fat? (33)
• July 18, 2009 -- 6 Top Dietary Sources of Protein (20)

Hey guys.  I hope you had a good Christmas and New Year.  I expect by now most of you will have settled back into work and have enjoyed the first month of 2010.  Hopefully you have all managed to stick to the resolutions you made for the year so far.  Today I am going to kick off the content on the Free Fitness Tips Blog for 2010 with a slightly belated post on whether I achieved my fitness resolutions for 2009, what my fitness resolutions are for 2010 and what topics I am planning to post on the Free Fitness Tips Blog over the coming months.

REVIEW OF MY 2009 FITNESS RESOLUTIONS

Last year I made 6 fitness resolutions…

1) TO IMPROVE MY FLEXIBILITY:- Overall, I believe I have succeeded at this resolution.  I have improved my flexibility significantly this year by staying behind at the gym after finishing my main workout and doing an extra 10 minutes of stretching.  Whilst I have achieved this resolution there is still room for improvement and I plan to continue stretching consistently to increase my flexibility during 2010.

2) TO DO MORE BODYWEIGHT TRAINING:- Unfortunately I did not succeed when it came to this resolution.  I started off the year by focussing solely on bodyweight training but from February onwards pretty much reverted solely to gym workouts.  So whilst this resolution was not a complete failure, taking the year as a whole I did not achieve this resolution.

3) TO DO MORE RUNNING:- I have improved massively in this area and definitely achieved this resolution during 2009. To do this I incorporated interval sprints into all my gym workouts and also managed to fit in some longer distance outdoor runs throughout the year.  This has allowed me to see huge improvements in my running speeds and cardiovascular fitness.

4) TO ENTER A 10K RUN:- Unfortunately I did not enter a 10K run this year so did not achieve this resolution.

5) TO BE MORE FLEXIBILE WITH MY TRAINING:- Unfortunately this was another fitness resolution I did not achieve this year.  Whilst I started off the year with bodyweight workouts my overall training program was not very flexible.  I spent the majority of the year working out in the gym and did not really focus on other training methods.

6) TO SLEEP MORE:- This is another area I have struggled with and a fitness resolution I failed to achieve.  The reason for this is that on work nights it can be very difficult to fit working, training and preparing my meals into a 16 hour day.

So overall I achieved 2 of 6 resolutions.  Whilst this seems low and there is certainly room for improvement, I have made progress over the year.  Hopefully, 2010 will be an even more successful year in terms of fitness resolutions.

MY FITNESS RESOLUTIONS FOR 2010

Although I did not achieve 4 of my fitness resolutions last year, I am not going to add all of these to my list for 2010 because I do not believe all of them are as relevant now.  Anyway, my fitness resolutions for 2010 are…

1) TO ENTER A 10K RUN:- Although I did not manage to do this last year, I want to enter a 10K run this year.  I believe I am physically ready as I have been running regularly and built up my fitness and stamina.  I just need to make the final push and actually enter an event.

2) TO SLEEP MORE:- Whilst I did struggle last year to get my full 8 hours on work nights it is still something I want to work towards because lack of sleep can have a negative effect on your training, your ability to build muscle and more.

3) TO BE MORE CONSISTENT WITH MY TRAINING:- Over the last few weeks I have started really well by training Monday, Tuesday and Wednesday.  However, as I get to the mid-point of the week my training starts to tail off for various reasons.  Sometimes I do not even manage to get another session in before the week is over.  Whilst this will inevitably happen sometimes I want to be as consistent as possible with my training this year and make sure that bad weeks are kept to a minimum.

4) TO GET NOTICEABLE IMPROVEMENTS FROM MY TRAINING:- One of the main problems I have with my training is that I struggle to make noticeable improvements in the long term.  This is normally caused by lack of sleep (which can hinder my performance in the gym) and inconsistency (which means that certain muscle groups can get neglected during my training so I lose any improvements in strength, stamina etc).  This year I want to get noticeable improvements from my training by improving in these two areas and also by writing notes during every workout.  This will allow me to track my progress and actually see if I am getting stronger.

5) TO BE MORE CONSISTENT WITH MY BLOG POSTS:- Regular readers of this blog will know that I am quite inconsistent with posting to this blog.  Sometimes I will do 2-3 posts a week then (for various reasons) I will have a barren spell with no posts for a month.  This year I want to be more consistent than ever and ensure that Free Fitness Tips Blog is updated regularly with fresh, unique content.

FREE FITNESS TIPS BLOG POSTS FOR 2010

Last year I did a number of detailed posts on diet and nutrition covering carbohydrates, dietary fats, protein and vitamins.  With my next few posts I want to carry on with this topic area by expanding on the subject of dietary fats and doing some new posts on the different types of minerals out there.  I also want to do some posts later in the year on some of my favourite exercises.  Hopefully, 2010 should be a great year for content at the Free Fitness Tips Blog.

Now I want to hear your comments.  What are your fitness plans for 2010?  Did you achieve the fitness goals you set yourself for 2010?  Let me know by leaving a comment.

Related Posts

• January 1, 2009 -- My Fitness Resolutions for 2009 (5)
• March 20, 2010 -- Positive Thinking and Successful Slimming (2)
• January 29, 2009 -- Look Forward and Be The Change (1)
• January 4, 2009 -- 4 Ways to Motivate Yourself in 2009 (13)

Over the festive period parties are as much of a certainty as mince pies and Christmas trees.  Everyone likes to let their hair down and party after a long, hard year.  However, too much partying can have negative implications on your fitness goals.  It can leave you feeling tired and run down which consequently means that exercise and healthy eating take a back seat.  That is why today I am going to provide you with five Christmas party survival tips.

1) MODERATE YOUR ALCOHOL INTAKE:- This may be one of the biggest clichés in Christmas party articles.  However, my advice is slightly different to the normal advice on offer.  I understand that it is difficult to moderate your alcohol intake at every party you attend.  Furthermore, the occasional heavy night is not going to have long term implications on your fitness goals.  So instead of moderating your alcohol consumption on a party by party basis, why not instead try and moderate your alcohol consumption over the entire festive period?

You probably have a good idea of how many festive events you will be attending where alcohol is on offer.  Your office Christmas party, Christmas dinner, the traditional nights out you have with your friends over the festive period and New Years Eve are all days that you can earmark in advance as potential heavy drinking sessions.  Once you have identified all these days, map them out on a calendar.  Then try and split them 50/50 between days where you will be drinking and days where you will be avoiding or seriously moderating your alcohol intake.  For example, you may want to drink at your office Christmas party, on the traditional Christmas Eve night out with your friends and on New Years Eve.  If this is the case then avoid the alcohol on Christmas Day, volunteer as the designated driver when you go out for a few Boxing Day drinks and just have a couple at your neighbour’s Christmas party.  By moderating your alcohol intake in this way you can ensure that you do not have a constant Christmas hangover whilst still enjoying a selection of the festive parties.

2) HAVE A GOOD MEAL BEFORE YOU PARTY:- This is another popular cliché but also excellent advice.  Christmas parties are often loaded with high calorie treats and if you go to the party on an empty stomach then you are much more likely to get hungry and indulge.  By eating a good meal before you start partying you can ensure that you get some good, nutritious food in your body and minimise any snacking you do at the party.

3) EAT SELECTIVELY AT THE PARTY:- If you do decide to eat at the party then make sure you eat selectively.  Certain party snacks are a lot healthier than others.  Avoid the sausage rolls, pork pies and Chocolate cakes.  Instead go for the fresh, natural slices of meat, fruit portions and salad bowls.  Not only are these lower in calories but they also provide your body with high levels of fibre, protein and vitamins.

If you think it will be too difficult to avoid the unhealthy food at every party you attend then take the same approach that I have recommended with alcohol.  Map out the parties where you know food will be on offer in advance.  Then split them 50/50 between parties where you will be avoiding the processed foods and parties where you will let yourself indulge.

4) EXERCISE AFTER A HEAVY PARTY:- Exercise is probably the last thing you feel like doing if you have a particularly heavy party session.  Drinking lots of alcohol or eating lots of junk food does not leave you feeling very fresh the next day.  Whilst it is true you cannot compensate for a poor diet with exercise, a post party workout can partially offset the negative effects and at the very least help you burn off some of those excess calories.  So if you know it is going to be a big party, set your alarm to get yourself up nice and early the next day.  When it goes off, face the hangover head on and do some exercise.  If you are stuck for ideas hitting the gym, going for a jog or going for a bike ride are all good ways to combat a particularly heavy party.

5) MAKE SURE YOU CATCH UP ON YOUR SLEEP:- Just because it is party season does not mean everything else stops.  You still have to go to work (unless you are one of the lucky people who gets an extensive Christmas break) and keep up with all your other duties.  This means that something has to give.  Very often it is your sleep that starts to suffer over the festive period.  If you have a mid-week party to attend but still have to be at work first thing in the morning then a lack of sleep is unavoidable.  However, you can minimise the impact of these late nights by catching up on your sleep elsewhere.  If you have a Thursday night party but know that your Wednesday evening is going to be quiet, make the effort to get in bed extra early on the Wednesday night.  By catching up on your sleep in this way you will feel much less fatigued as the festive period goes on and be much more refreshed when the new year comes around.

Whilst it is extremely difficult to stay as focussed on your fitness over Christmas as you do during the rest of the year, you can maintain some momentum whilst also enjoying the traditional Christmas get togethers.  Hitting the gym everyday, avoiding all alcohol and not eating any Christmas treats is unrealistic.  However, the tips above should give you the balance you need to party whilst not completely derailing your fitness regime.

Related Posts

• December 21, 2009 -- 8 Fitness Christmas Present Ideas (6)
• December 16, 2009 -- 3 Healthy Christmas Dinner Desserts (0)
• December 8, 2009 -- 8 Healthy Christmas Dinner Ideas (6)
• December 4, 2009 -- 4 Healthy Christmas Dinner Starters (6)
• December 29, 2008 -- Replace Christmas Candy with Dried Fruit and Nuts (6)
• December 27, 2008 -- 5 Healthy Winter Breakfast Ideas (10)
• December 25, 2008 -- Merry Christmas from Free Fitness Tips (13)
• December 24, 2008 -- 8 Ways to Lighten your Christmas Dinner (9)
• December 22, 2008 -- The Importance of getting enough Vitamin D this Christmas (7)
• December 20, 2008 -- 4 Top Tips for Improving your Mood this Christmas (7)

In my last few articles I have been focussing on dietary fats.  Until recently dietary fats were seen as the macronutrient to avoid.  They have been associated with heart disease, obesity and many other negative health conditions.  However, this common perception of dietary fats could not be further from the truth.  With the exception of trans fats, dietary fats support your body in performing many vital functions, offer protection for your cells and promote optimal health.  In this article I want to expand on this topic further and provide you with a comprehensive list of the many benefits of dietary fat.

SATURATED FAT BENEFITS

Saturated fat is still seen by many as a ‘bad’ fat.  It has been strongly linked with clogging the arteries and significantly increasing your chances of developing heart disease.  The reason for this dates back to the 1940s.  Around this time hydrogenated trans fats were created by vegetable oil manufacturers.  Before the 1940s saturated fats were a regular fixture in most people’s diets.  Vegetable oil manufacturers wanted to promote their new creation and so pushed hydrogenated trans fats as a healthy alternative to saturated fats.  They backed their claims up with flawed research and were successful in reducing consumption of saturated fats whilst increasing consumption of hydrogenated trans fats.

More recently the flaws in this research have been revealed.  Recent studies have linked hydrogenated trans fats (and not saturated fats) with cancer and heart disease.  These studies have also revealed that hydrogenated trans fats have no nutritional benefit.  Furthermore, the benefits of saturated fats have now started to be realised.  These benefits include:

1) ABSORPTION OF OMEGA 3 FATTY ACIDS:- Elongated omega 3 fatty acids are a type of polyunsaturated fat found in fish, dairy products and eggs.  Although they are not a saturated fat, the presence of saturated fat in the diet helps your body absorb them more effectively.

2) IMPROVED BRAIN HEALTH:- Approximately two thirds of your brain is constructed cholesterol and fat.  About half of these brain fats are saturated.  Therefore, consuming saturated fats supports optimal brain health.

3) IMPROVED HEART HEALTH:- When your heart is stressed it uses the saturated fats palmitic acid and stearic acid.  Therefore, saturated fats can improve your heart health during times of stress.

4) IMPROVED LIVER HEALTH:- Saturated fats can protect your liver from harmful substances including alcohol and medications.  It has also been shown to reverse liver damage and remove fat from the liver.

5) IMPROVED LUNG HEALTH:- Saturated fats help your body produce a substance called lung surfactant which helps them function properly.  Not getting enough saturated fat in your diet can cause faulty lung surfactant to be produced.  This can damage your lungs and lead to breathing problems.

6) OPTIMAL NERVOUS SYSTEM:- Some types of saturated fat act as nervous system messengers.  They have an important influence over functions such as digestion and insulin release.  Failure to consume enough saturated fat means that these functions are not performed properly.

7) REDUCED HEART DISEASE RISK:- Contrary to popular belief, saturated fat can actually lower your risk of developing heart disease.  Consuming saturated fat lowers blood levels of a substance called lipoprotein (a).  The presence of lipoprotein (a) is a strong risk factor for heart disease so by consuming saturated fat you can decrease this risk.

8) STRONG CELL WALLS:- Saturated fats give your cell walls their rigid structure.  In fact 50% of  your cell walls are constructed from saturated fats.  Not only do saturated fats keep your cell walls structured but they also offer protection from external materials.

9) STRONG BONES:- Saturated fat helps your body absorb calcium properly.  Calcium supports strong bones and also reduces the chances of you developing osteoporosis (reduced bone density).

10) STRONG IMMUNE SYSTEM:- Certain types of saturated fat help your body produce strong white blood cells.  Myristic acid (found in butter) and lauric acid (found in milk) are two such fats which ensure that you produce strong white blood cells and have a strong immune system.

MONOUNSATURATED FAT BENEFITS

Monounsaturated fat has not received nearly as much negative press as saturated fat.  This is largely down to the Mediterranean diet which has given huge publicity to the benefits of monounsaturated fat which include:

1) IMPROVED BLOOD CHOLESTEROL LEVELS:- There are two main types of cholesterol; low density lipoprotein (LDL) and high density lipoprotein (HDL).  LDL cholesterol has been linked with heart disease, high blood pressure and organ damage.  HDL cholesterol collects LDL cholesterol from the blood and transports it to the liver where it is processed and excreted.  Monounsaturated fats help lower blood levels of LDL cholesterol and increase blood levels of HDL cholesterol.  This helps keeps your vital organs and blood vessels healthy.

2) IMPROVED BLOOD GLUCOSE CONTROL:- Monounsaturated fats contain a substance called aidponectin which enhances your cell’s ability to absorb glucose.  Monounsaturated fats also increase your cell’s insulin sensitivity which allows them to take glucose from the blood effectively.

3) REDUCED CANCER RISK:- Multiple sources link monounsaturated fats (particularly those found in olive oil) with cancer prevention.  In particular these monounsaturated fats are thought to protect you from breast cancer and colon cancer.

4) REDUCED INFLAMMATION:- Monounsaturated fats interfere with leukotrienes (naturally produced molecules that contribute to inflammation) and therefore actively reduce inflammation in the body.

5) THEY ARE A GOOD SOURCE OF FAT SOLUBLE VITAMINS:- Foods that contain monounsaturated fats are often a rich source of the fat soluble vitamins A, D, E and K.  Monounsaturated fats also help you absorb these vitamins effectively.  Fat soluble vitamins have various health benefits which include supporting healthy vision, helping your blood clot and protecting your cells from dangerous free radicals.

6) THEY CAN HELP YOU BURN FAT:- Research suggests that monounsaturated fats can help you burn fat and prevent the build up of fat around the center of your body.

OMEGA 3 ESSENTIAL FATTY ACID BENEFITS

Omega 3 fatty acids are one of the main types of polyunsaturated fat.  They have many health benefits which include:

1) ABSORPTION OF FAT SOLUBLE VITAMINS:- Whilst monounsaturated fats are a good source of fat soluble vitamins, omega 3 essential fatty acids help you fully absorb these vitamins.

2) HEALTHY VISION:- Omega 3 essential fatty acids are used by your body to produce retinal tissue.  Therefore, consuming omega 3 essential fatty acids helps keep your vision strong.  Contrastingly, not consuming enough can lead to problems with your vision.

3) IMPROVED BRAIN HEALTH:- Omega 3 essential fatty acids support brain health in a different way to saturated fats.  They have been linked with protection from Alzheimer’s disease (a condition that destroys your brain cells).  They also support the production of cell membranes and signal pathways in your brain.

4) REDUCED CANCER RISK:- Like monounsaturated fats, omega 3 essential fatty acids can help protect you from various cancers including breast cancer, colon cancer and prostate cancer.

5) REDUCED HEART DISEASE RISK:- Like saturated fats, omega 3 essential fatty acids also reduce your heart disease risk.  They do this by lowering blood triglyceride levels, lowering blood pressure and removing fatty plaques from your artery walls.

6) REDUCED INFLAMMATION:- Like monounsaturated fats, omega 3 essential fatty acids also help reduce inflammation.  This is particularly good news for sufferers of arthritis, asthma and eczema as omega 3 essential fatty acids can reduce the inflammatory pain associated with these conditions.

OMEGA 6 ESSENTIAL FATTY ACID BENEFITS

Omega 6 essential fatty acids are the other type main type of polyunsaturated fat.  Their health benefits include:

1) HEALTHY SKIN:- Omega 6 essential fatty acids are a key ingredient in the formation of healthy skin cells.  They have also been shown to help with skin conditions such as dermatitis and eczema.

2) REDUCED PRE-MENSTRUAL SYMPTOMS (PMS):- Research has shown that omega 6 essential fatty acids can relieve both bloating and breast tenderness that are often products of PMS.

3) STRONG BONES:- Like saturated fat, omega 6 essential fatty acids help your body absorb calcium.  Therefore omega 6 essential fatty acids support strong bones and protect you from bone damaging conditions such as osteoporosis.

DIETARY FAT BENEFITS SUMMARY

As you can see dietary fat is not the evil macronutrient that people once thought.  I hope this article has showed you just how important an addition to your diet it can be.  Dietary fat has countless health benefits and I have listed a massive 20 in this article.  Just to recap those benefits are:
- Absorption of fat soluble vitamins.
- Absorption of omega 3 essential fatty acids.
- Healthy skin.
- Healthy vision.
- Improved blood cholesterol levels.
- Improved blood glucose control.
- Improved brain health.
- Improved heart health.
- Improved liver health.
- Improved lung health.
- Optimal nervous system.
- Reduced cancer risk.
- Reduced heart disease risk.
- Reduced inflammation.
- Reduced PMS symptoms.
- Strong cell walls.
- Strong bones.
- Strong immune system.
- They are a good source of fat soluble vitamins.
- They can help you burn fat.

What do you guys think about dietary fat?  Is it a significant part of your diet?  Are there any benefits I have missed.  Leave a comment and let me know.

*****

If you want to enjoy the benefits that dietary fats provide you need to start adding them to your diet.  The Mediterranean Diet ebook is an 84 page guide to this diet providing you with recipes, a food pyramid and more.

Related Posts

• November 7, 2009 -- What is Saturated Fat? (16)
• February 25, 2010 -- How Much of Each Macronutrient Should You Consume? (0)
• February 16, 2010 -- The 3 Macronutrients Explained: Carbohydrates, Fats & Protein (22)
• February 12, 2010 -- 6 Excellent Sources of Dietary Fat (3)
• February 7, 2010 -- The Disadvantages of Consuming Too Much Dietary Fat (6)
• November 21, 2009 -- What are Trans Fats? (8)
• November 15, 2009 -- What is Polyunsaturated Fat? (14)
• November 10, 2009 -- What is Monounsaturated Fat? (17)
• October 29, 2009 -- What is Dietary Fat? (33)