Sodium is one of seven essential macrominerals. It has gotten a bad rap in our society because of the sodium chloride used in white table salt. The sodium we are discussing is very beneficial and extremely necessary for our bodies to function well.

Sodium and potassium work closely together. High sodium intake can raise blood pressure while high potassium intake relaxes arterial walls, helps the body excrete the sodium, thereby lowering the blood pressure. The body needs a lot more potassium than sodium.

Sodium from food and herbal sources helps calcium keep your body strong and flexible. It is called the "Youth Element" for this very reason.

Manganese is one of eight essential trace minerals. It is the main antioxidant in the cell, and plays an important part in many physiological processes. Manganese is necessary for normal functioning of the brain, nervous system, and the body's enzymes. The body will store around 20 mg of manganese in various organs, but it is still necessary to eat foods with manganese.

The reason manganese is called "the love element" is because it is known to contribute to the mother's love and maternal protection of her child.

Antioxidants are compounds that protect the body from free radicals. Free radicals are unstable atoms that cause cellular damage known as oxidative stress. Oxidative stress is the underlying cause of many chronic health problems like aging, cardiovascular disease, anemia, and cancer.

Vitamin C and vitamin E are among the most important vitamins and are potent natural antioxidants. Natural antioxidants are mostly found in plant sources. Fruits and vegetables that are red, orange, and blue have the highest antioxidant activity. Other natural antioxidants are beta-carotene, lycopene, selenium, flavonoids

Antioxidants increase shelf life of foods (and people!). Manufactures add antioxidants, like vitamin C (ascorbic acid), as food additives.

Essential fatty acids (EFA), also known as omega-3 (alpha-linoleic acid), omega-6 (linoleic acid), and omega-9 are vital for our overall health. The are considered "essential" because they are obtained only through diet. Omega-9 is produced by our bodies, from the omega-3 and omega-6 we take in. 

When consuming EFAs, you always need twice as much omega-3 as omega-6. If you take in more omega-6 than omega-3, inflammation becomes a big problem. One of the main reasons seed oils like vegetable oil, canola oil, safflower oil, peanut oil, sesame oil, grapeseed oil, etc., are not good for you, is because they are higher in omega-6 than omega-3. 

Most restaurants fry their chicken and french fries in these oils. Some restaurants have switched over to tallow for frying. Tallow is a healthier fat, IF it's from grass-fed cows. If they are grain-fed or grain-finished, the health benefits are greatly diminished. If you want fried foods, you're better off buying quality grass-fed tallow and cooking your food at home.

Iron is known as the "frisky horse" because it brings vitality. It is one of eight trace minerals and is found in EVERY cell in our body. It plays an important role in energy production, fetal development as well as red blood cell production. There are two forms of iron: heme and non-heme.

Heme iron carries oxygen from the lungs to the body's tissues through hemoglobin. Myoglobin holds the oxygen in the cells of the muscles. Heme iron is the most bioavailable form of iron. This means the body can absorb it and use it more easily than non-heme iron. Non-heme iron is much less absorbable but there is much more of it in the foods we eat than heme iron. Therefore, it contributes more in meeting our iron needs.

Some plant foods contain non-heme iron. Animal meat contains both forms of iron, making it the best choice for nutrition.

Phytic acid is a natural substance found in plant seeds that hinders the absorption of iron, zinc, and calcium. It is often referred to as an antinutrient because it works against the body. For those following a healthy diet, phytic acid is not a big problem. But, for those NOT following a healthy diet, malabsorption and malnourishment can occur.

All edible seeds, grains, legumes, and nuts contain phytic acid in various amounts, and small amounts are also found in root vegetables and tubers. Phytic acid can be reduced by soaking, sprouting, or fermenting.

Magnesium, also known as the relaxer, is one of seven essential macrominerals. It is a naturally occurring mineral that is involved in over 300 metabolic processes in the body. The adult body can store about 25 grams of magnesium. 50-60% is stored in the skeletal system while the rest is stored in muscle, soft tissues, and bodily fluids.

Magnesium helps to turn nutrients into energy. Low magnesium keeps water from making it into the cells, causing loss of energy. Low magnesium can lead to abnormal heartbeats, seizures, loss of muscle control, and muscle twitching. It can also cause difficulty breathing and cardiac arrest. Certain medications, like omeprazole, can cause magnesium to be depleted.

Too much magnesium can be caused by taking excessive magnesium supplements, laxatives, or antacids. It can cause nausea, vomiting, facial flushing, low blood pressure, muscle weakness, irregular heartbeats, and trouble breathing. If the magnesium levels go too high, it can result in toxicity and even death. 

Calcium and magnesium work together and should be taken in balance. The muscles "work" with calcium and "rest" with magnesium. Taking high doses of vitamin D for too long can decrease the absorption of magnesium.

Magnesium Glycinate - Well absorbed; helps with relaxation and sleep

Magnesium Malate - Supports muscle function and recovery; helps with fatigue; eases pain

Magnesium Oxide/Hydroxide - Has only a 4% absorption rate; gentle laxative

Magnesium Chloride - Well absorbed; helps with gut issues like poor absorption or leaky gut

Magnesium Citrate - A gentle laxative

Magnesium Sulfate - Epsom salt; well absorbed through skin; provides stress relief; reduces inflammation; helps with restless leg

Magnesium Theonate - Helps with depression; helps with anxiety; clears brain fog

Digestive enzymes are enzymes secreted by the body to break down food. They start at the beginning of digestion, the mouth, and are secreted along the digestive route. Many people lack the necessary enzymes to adequately break down their food. This not only causes digestive issues but it can leave you malnourished.

Eating foods that support your body's natural functioning is always best. Many foods boost enzyme production or contain enzymes themselves. See the list of NATURAL SOURCES for foods that can be eaten at the beginning of a meal, to help break down your food.

If you choose a digestive enzyme supplement, here's what to look for:

• If you have low stomach acid, and most people do, choose a supplement with betaine HCL and pepsin. 

• If you have trouble digesting fat or have gallbladder pain after you eat, choose a supplement with bile salts or bile acids like ox bile, and lipase.

• If you have trouble digesting dairy products, choose a supplement with lactase.

• If you have problems digesting protein or if you have an autoimmune disease, choose a supplement with protease.

• Supplements with herbs like ginger, peppermint, papaya, etc. help support digestion.

(adapted from draxe.com, Digestive Enzymes, Benefits, Types, and How They Work)