RE: Optimal Micronutrient Intake

[Guest guest]

Hi Rodney,

I think - and remember I am new here on no background in nutrition -

everything depends on how your body absorbs them and in which form they

came.

RDA values, is just average values and shouldn't be taken " too seriously " a

much more reliable source would be really to measure how much of iron you

have in your body. Easy test, you can measure the " amount stored " with a

ferritin test or directly the amount of hemoglobin.

Or you can look for " evidences " in your body, a friend of my father

super-absorbs iron and then his hands barely close, and he fells something

in the kidneys and in the heart, but I don't remember now what, I can ask if

you want. [That guy has to frequently take blood out]

Some other facts about iron:

- eaten together with vitamin C, will increase till 3 times the aborption

- with coffee (caffeine), decrease also by that amount

- animal sources are much easear absorbed, so that the " RDA " for vegans is

33 (for females)

Maybe you should change the fortified foods for normal ones ;-)

----Original Message Follows----

From: " Rodney " <perspect1111@...>

Reply-

Subject: [ ] Optimal Micronutrient Intake

Date: Tue, 01 May 2007 11:07:19 -0000

Hi folks:

We regularly talk here about trying to maximize our micronutrient

intake 'per calorie'. So here's a couple of questions:

The 'ON' in CRON stands for optimal nutrition. But we know that some

of the vitamins and minerals in our diet, while essential in adequate

amounts, are dangerous in large amounts.

The list of such nutrients certainly includes: vitamins A and D,

sodium and iron.

Here are two questions: first: are there other nutrients, beyond

those listed above, that it is possible to ingest in

excessive/hazardous (sub-'optimal' because of excess) amounts at a

caloric intake of 2000 healthy calories or less? If so which are they?

Second, what is the best way to bring our intakes of them closer to

the RDA? I have previously noted that a single good-sized portion of

some fortified foods can provide more than the tolerable upper limit

of iron, for example.

I frequently see my intake of sodium, iron, manganese and phosphorus

at more than three times the RDA, for example. Is this something I

should do something about?

Or should I be congratulating myself on maximizing my intake of

nutrients on a limited caloric intake?

Rodney.

[Guest guest]

Hi Rodney.

A, D, E, and K are the fat-soluble vitamins, so its

more likely to overdose on those vitamins than the others,

which are excreted more easily. But I doubt there is

much risk if you obtain most of your vitamins from whole

foods, versus supplements/pills.

-Dave

--- In , " Rodney " <perspect1111@...>

wrote:

>

> Hi folks:

>

> We regularly talk here about trying to maximize our micronutrient

> intake 'per calorie'. So here's a couple of questions:

>

> The 'ON' in CRON stands for optimal nutrition. But we know that

some

> of the vitamins and minerals in our diet, while essential in

adequate

> amounts, are dangerous in large amounts.

>

> The list of such nutrients certainly includes: vitamins A and D,

> sodium and iron.

>

> Here are two questions: first: are there other nutrients, beyond

> those listed above, that it is possible to ingest in

> excessive/hazardous (sub-'optimal' because of excess) amounts at a

> caloric intake of 2000 healthy calories or less? If so which are

they?

>

> Second, what is the best way to bring our intakes of them closer to

> the RDA? I have previously noted that a single good-sized portion

of

> some fortified foods can provide more than the tolerable upper

limit

> of iron, for example.

>

> I frequently see my intake of sodium, iron, manganese and

phosphorus

> at more than three times the RDA, for example. Is this something I

> should do something about?

>

> Or should I be congratulating myself on maximizing my intake of

> nutrients on a limited caloric intake?

>

> Rodney.

>

[Guest guest]

Tannic acid in tea inhibits iron uptake. Jyothi Lakshmi A, Gupta S, Prakash J.Comparative analysis of influence of promoters and inhibitors on in vitro available iron using two methods.Int J Food Sci Nutr. 2006 Nov-Dec;57(7-8):559-69. PMID: 17162335 http://tinyurl.com/3dshhe-- Al Pater, PhD; email: Alpater@...

Ahhh...imagining that irresistible "new car" smell? Check out

new cars at Autos.

[Guest guest]

Al Pater wrote:

> Tannic acid in tea inhibits iron uptake.

Interesting, wouldn't that be good for men and bad for women?

Positive Dennis

>

> Jyothi Lakshmi A, Gupta S, Prakash J.

> Comparative analysis of influence of promoters and inhibitors on in

> vitro available iron using two methods.

> Int J Food Sci Nutr. 2006 Nov-Dec;57(7-8):559-69.

> PMID: 17162335

> http://tinyurl.com/3dshhe

>

>

> -- Al Pater, PhD; email: Alpater@...

>

> ------------------------------------------------------------------------

> Ahhh...imagining that irresistible " new car " smell?

> Check out new cars at Autos.

>

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>