Kate's Cuisine

Jun 12 2009


Fluoride is something that has a mixed reputation because it’s mostly discussed when talking about the health of children’s teeth. Fluoride is essential to the development of teeth and to the development of all bones but children should be the appropriate age before they begin to receive fluoride treatments. These treatments usually come from a dentist and although most toothpastes contain fluoride, these are not dangerous amounts for children to consume. Water that has not been filtered is also a very good source of fluoride and in fact, it’s the best one!

Men should make sure that they get 4mg of fluoride per day while women should get 3mg.

Jun 12 2009


Although you may not think of copper as a mineral that you need to survive, it’s very important for many things. Not only is copper the backbone of many enzyme systems but it also allows iron to work within the body, which helps prevent anemia. Copper also combats free radicals because it works as an antioxidant and bones, lungs, and blood vessels all depend on it for proper health. Copper is also very important in the healing of wounds.

There are many foods that have copper levels sufficient enough to get the daily requirements. These foods include legumes, shellfish, fish, whole grains, cereals, and green vegetables. Men and women should both get 900ug/day of copper.

Jun 12 2009


Chromium is a very important nutrient that might be of particular importance to diabetics. This is because this essential nutrient is very important for maintaining normal blood sugar levels. Men should make sure they get 35ug/day until the age of 51 when 30ug/day is sufficient. Women are advised to get 25ug/day until they are 51 when the number can go down to 20ug/day.

Meat is the best source of chromium, especially beef liver. Peas, beans, cheese, and whole grains are all good sources as well.

Jun 12 2009


We all know how important calcium is from the time we are born it seems. It’s no secret that calcium is a huge part of the proper development of bones and teeth and because of this, it’s vital that children receive enough calcium because the early years of bone and teeth development are so vital to their health. It’s also critical that we get enough calcium as we grow up to maintain that health and as we get older to get even more because our bones and teeth begin to get so brittle and delicate at this time. But even though it plays such a huge part in this part of our development and health, calcium does even more.

Calcium helps our muscles contract, our blood clot, secretes enzymes and hormones, and also helps with nerve function. Calcium also helps our blood vessels contract and dilate, which is vital to all parts of health. In addition to all of this, calcium is also thought to help protect against certain diseases and conditions such as high cholesterol, colon cancer, diabetes, and obesity.

Because calcium is such a vital nutrient, it makes sense that we would need a lot of it every day. Men and women should both make sure they get 1000mg/day and once over the age of 50, that should be increased to 1200mg/day. Dairy products are the best sources of calcium but it can also be found in many fruits and vegetables. Kale, Chinese cabbage, broccoli, turnips, bok choy, parsley, and some types of seaweed are all great sources of calcium. Canned fish, especially the type with bones still in it, are also great ways to get more calcium and beverages such as orange juice and soy milk are often fortified with calcium.

Jun 12 2009


Folate, also known as folic acid, is beneficial for many things but what it’s most known for is its importance during pregnancy and for fetal development. The fact is that folate is extremely important during fetal formation as it can greatly reduce the risk of problems with the spine and brain, especially during the very early weeks of pregnancy. Because of this, women who are thinking of getting pregnant should take an additional 400ug/day of folate in addition to the 400ug/day that both men and women should take.

Folate is also helpful for much more than fetal development. This essential nutrient helps get energy from food and also helps with cell division as well as red blood cell formation. Folate also helps convert Vitamin B12 into a form that can be metabolized and it helps prevent anemia and cancer.

Citrus fruits and their juices, as well as leafy, green vegetables are thought to be the best food sources of folate. Legumes, poultry, and enriched grain products can also be good ways to get more folate into your diet.

Jun 12 2009


Choline is something that you actually need quite a bit of, but it comes in many forms and from many foods that we eat. Men need 550mg/day of choline while women need 425mg/day.

Choline is extremely important because it’s an essential part of cell wall membranes, which means that it can help make every cell in your body stronger. Choline also helps create neurotransmitters in the brain and it also acts as a precursor to betaine, which can help prevent heart disease.

Many foods do have choline in them however dairy, eggs, peanuts, soy, liver, and cauliflower are all especially good choices.

Jun 12 2009


Biotin is another one of those words that we may often hear but don’t really understand. Found on food labels and thought to be a good thing, Biotin certainly pulls its own weight, even if not many know what it does.

Biotin helps get energy from carbohydrates, fats, and proteins, and it also helps the body utilize Vitamin B. It also helps create fatty acids, which can also be an essential part of brain development. What perhaps you may be most thankful for to biotin however is that it plays an essential role in the process of gluconeogenesis, which is when the body begins to break down protein during periods of extreme hunger.

The body does make some biotin in the GI tract but not nearly enough for that to be the only source of the essential nutrient. It can be found in many foods although egg yolks, meats, fish, soybeans, whole grains, and dark leafy vegetables are the best sources.

Men and women both need 30ug/day of biotin.

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