05 Jan Protecting zinc and magnesium on paleo…
So on the true Paleo plan one of the reason beans, grains and legumes are omitted is because they contain phytates which supposedly block the 
absorption of Vitamins such as niacin, and minerals such as zinc and iron, and to a lesser extent calcium and magnesium, are affected (2.)
Now given these vitamin and minerals are crucial especially zinc and magnesium since they are involved in over 300 different reactions in the body and a majority of people are deficient we want to make sure we both supplement with a mineral replacement and increase our food content containing these items.
Issues of low zinc:
Low zinc leads to an increase in estrogen receptors and a decrease in androgen receptors.
• Zinc is necessary for androstenedione to be converted to T.
• Low zinc may increase aromatization of T to estrogen, just like vitamin D.
• The male prostate tissue requires 10 times more zinc than other cells in the body for health. Once the prostate cells become cancerous they lack the ability to accumulate zinc, leading to the faster spread of cancer in the prostate.
• Low zinc increases breast cancer risk in women (and men, although this is less common than prostate cancer risk in men) because of how it can lead to abnormal estrogen action in the body, and because zinc minimizes inflammation, which is a principal cause of cell damage. (3)
Issues of low magnesium:
• Constipation-magnesium acts as a stool softener.
• Low energy
• Reduced insulin sensitivity
• Inflammation
• Risk for metabolic syndrome
• Poor memory
• Increased risk for osteoporosis
• Poor sleep and inability to control stress(4)
This week we will focus on how to increase zinc levels through diet and supplementation. Want to see if your zinc lowers are low? The blood test you want is called an RBC (red blood cell) zinc test NOT serum zinc test. These are two completely different tests.
Foods that increase Zinc levels on the paleo plan:
Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries
Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Okra
Pumpkin
Spirulina
Swiss Chard
Beef
Chicken Breast
Chicken (dark meat)
Eggs
Catfish
Herring
Sardines
Lamb
Pork
Turkey Breast
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Hamburger
Bacon
Beef Sausage
Beef Jerky
Ground Turkey
Ground Chicken
Zinc supplementation: there are several but you want to avoid the ones that end in “ide” like zinc oxide, this is a poor absorbing form of zinc. Look for a zinc that has been chelated.
“This form of zinc has undergone a process called chelation, whereby the organic molecules have been given an electrical charge that allows them to positively attract the charged mineral (in this case zinc). This creates a temporary increase in the complexity and concentration of the mineral within the molecule.”
Best forms: Zinc Orotate, Zinc Picolinate or Zinc Gluconate (5)
For males you can take around 75 to 100 mg daily, for women usually less is recommended around 50 mg or so. We go with slightly lower doses to ensure you don’t end up with a copper deficiency.
Tha’ts it for this week, next week magnesium!
Questions, contact us.
References:
1. http://www.health-alternatives.com/minerals-nutrition-chart.html
2. http://www.drdobbin.co.uk/phytates
3. http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/934/Five_Simple_Ways_to_Raise_Testosterone_Levels_for_.aspx
4. http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/208/Magnesium_Deficiency_A_Growing_Health_Crisis.aspx
5. http://www.globalhealingcenter.com/natural-health/types-of-zinc/