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8/18/2019 Elements in the Human Body and What They Do.docx
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Elements in the Human Body and What They
Do6 Replies
Can you name the elements in the human body and what they do? Nearly 99% of the mass of your human body consists of just 6 chemical elements: oxygen,carbon, hydrogen, nitrogen, calcium, and phosphorus. Another 5 elements make up most of the last percentage point: potassium, sulfur, sodium, chlorine, and
magnesium. Here’s a look at these elements in their pure form and their function in the human body. Note that the percentage are estimates. Hydration level (how
much water you drink) makes a big impact on the amount of oxygen and hydrogen in your body and affects the relative composition of the rest of the elements in
your body.
Oxygen (O) – 65% of body weight
Atomic Number: 8
Oxygen is the most abundant element in the human body. It’s mainly found bound to hydrogen in the form of water. Water, in turn, makes up about 60% of the
human body and participates in countless metabolic reactions. The element oxygen acts as an electron acceptor and oxidizing agent. It is found in all four of the
major classes of organic molecules: protein, carbohydrates, lipids, and nucleic acids. Because it is a key element in aerobic cellular respiration, large amounts of
oxygen are found in the lungs and in the bloodstream. Hemoglobin in blood bind the oxygen molecule, O2, from inhaled air. Oxygen is used by the mitochondria in
cells to produce the energy molecule adenosine triphosphate or ATP. While it’s essential for human life, too much oxygen can be deadly, as it can lead to oxidative
damage to cells and tissues.
Carbon (C) – 18% of body weight
Atomic Number: 6
Carbon is the second most abundant element in the human body and the element that is considered the basis of organic chemistry. Every single organic molecule
in your body contains carbon. The element bonds to itself to form chains and ring structures that serve as the basis for all metabolic reactions in the body. Carbon
in carbon dioxide is expelled as a waste product when you breathe.
Hydrogen (H) – 10% of body weight
Atomic Number: 1
Most of the hydrogen in the body is bound with oxygen to form water, H2O. Hydrogen, like carbon, is found in every single organic molecule in the body. Hydrogen
also acts as a proton or positive ion in chemical reactions.
Nitrogen (N) – 3% of body weight
Atomic Number: 7
Because most of air consists of nitrogen, nitrogen gas is found in the lungs, but it is not absorbed into the body that way. Humans get nitrogen from food. The
element is an important component of amino acids, which are used to build peptides and proteins. Nitrogen is also an essential component of the nucleic acids
DNA and RNA and all of the other molecules derived from the nitrogenous bases.
Calcium (Ca) – 1.4% of body weight
Atomic Number: 20
About 99% of the body’s calcium is found in bones and teeth, where the element is used to build strong structural compounds, such as hydroxyapatite. Although
most of the calcium is in bones and teeth, this is not the mineral’s most important function. Calcium is an important ion, used in muscle contraction and protein
regulation. If any critical function has insufficient calcium, the body will actually pull it out of the bones and teeth. This can lead to osteoporosis and other problems,
so it’s important to get enough dietary calcium.
Phosphorus (P) – 1% of body weight
Atomic Number: 15
Like calcium, the element and mineral phosphorus is found in the bones and teeth. The element is also found in nucleic acids and energy molecules, such as ATP
(adenosine triphosphate).
Potassium (K) – 0.25%
Atomic Number: 19
Electrochemistry in the body depends on ions. Of these, the cation potassium is among the most important. Potassium is used in nerve conduction and regulating
the heart beat. All cells in the body require potassium in order to function.
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Sulfur (S) – 0.25%
Atomic Number: 16
Sulfur is found in several important amino acids, which are used to build proteins in the body. Sulfur is found in biotin, methionine, thiamine, and cysteine.
Sodium (Na) – 0.15%
Atomic Number: 11
Sodium, like potassium, is an essential cation. This element is important for nerve transmission and muscle function.
Chlorine (Cl) – 0.15%
Atomic Number: 17
Chlorine is an important anion. One of its functions involves the transport of the enzyme ATPase, which is used to supply energy for biochemical reactions.
Chlorine is used to make hydrochloric acid, which is found in the stomach and digests food.
Magnesium (Mg) – 0.005%
Atomic Number: 12
Magnesium binds to ATP and nucleotides. Its cation is an important cofactor for enzymatic reactions. Magnesium is used to build healthy teeth and bones.
Trace elements include iron, fluorine, zinc, silicon, rubidium, strontium, bromine, lead, copper, and many more. Some trace elements are essential or have a
beneficial effect on the body, while others have no known function or appear to be toxic.
Essential chemical elements for mammals[edit]
Main article: Composition of the human body
At least twenty chemical elements are known to be required to support human biochemical processes by serving structural and functional roles as well
as electrolytes.[1] However, as many as twenty-nine elements in total including the common hydrogen, carbon, nitrogen and o!ygen" are suggested to be used by
mammals, as a result of studies of biochemical, special uptake, and metabolic handling studies.[#] However, many of these additional elements have no well-
defined biochemical function known at present. $ost of the known and suggested dietary elements are of relatively low atomic weight, and are reasonably
common on land, or at least, common in the ocean iodine, sodium"%
Nutritional elements in the periodic table
H He
&i 'e ' ( ) * + )e
)a $g Al i (l Ar
(a c /i 0 (r $n +e (o )i (u n 2a 2e As e 'r r
3b r 4 r )b $o /c 3u 3h d Ag (d 5n n b /e 5 6e
(s 'a &a 7 Hf /a 8 3e *s 5r t Au Hg /l b 'i o At 3n
+r 3a Ac 77 3f 9b g 'h Hs $t 9s 3g (n :ut +l :up &v :us :uo
7 (e r )d m m ;u 2d /b 9y Ho ;r /m 4b &u
77 /h a : )p u Am (m 'k (f ;s +m $d )o &r
/he four organic basic elements
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uggested function from deprivation effects or active metabolic handling, but no clearly-identified biochemical function in humans
/he following play important roles in biological processes%
Dietary
elementRDA/AI (mg)
Descriptio
nCategory
High nutrient density
dietary sourcesInsufficiency Ecess
ulfur
3elatively
large
=uantities of
sulfur are
re=uired, but
there is no39A,[>] as the
sulfur is
obtained
from and
used
for amino
acids, and
therefore
should be
ade=uate in
any diet
containing
enoughprotei
n.
primarily
associated
with
compound
s"
otassium ?@ mg mg mg
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$agnesium ?# mg
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element deficiency.
'romine none /race'asement membrane architecture and
tissue development.[1E]bromism
E!ery day of your life your body needs "# minerals$ %& !itamins
Element ' of ody unctional *ignificance
*!ygen CB. A maGor contributor to both organic and inorgan ic molecules as a gas it is necessary for the production of cellular energy
(arbon 1D.B /he main component of all organic molecules, i.e.. carbohy-drates, lipids. protests. and nucleic acids
Hydrogen 1. Another component of all organic molecules in its ionic form it is influential on the pH of body fluids
)itrogen >. An important structural component of all genetic material nucleic acids"
(alcium 1.# A build ing block of bones and teeth its ionic form is essential in muscle contraction, impulse conduction in nerves, and blood clotting.
hosphorus 1. Ioins calcium to contribute to bone crystalline structure present in nucleic acids and A/
otassium .? 5ts ion ic form is the maGor cation positive ions" in cells necessary for conduction of nerve impulses and muscle contraction
ulfur .> 5mportant component of muscle proteins
od ium .# 5onic form is the maG or positiv e ion found outside the cell, necessary for water ba lance, muscle contraction. and impu lse conduction
(hlor ine .# 5n ionic form is the most abundant anion negative ion" outside the cel l
$agnesium .1 +ound in bone and plays an important assisting role in many metabolic reactions
5odine .1 3e=uired in thyroid hormones which are the bodies main metabolic hormones
5ron .1 'asic building block of the hemoglobin molecule which is maGor transporter of o!ygen in body
/he following elements are referred to as trace elements because they are re=uired in very minute amounts. /hey are, however, important elements found as part of enFymes or are re=uiredfor enFyme activation.
Chromium romotes glucose metabolism helps regulate blood sugar
Cobalt romotes normal red-blood cell formation
Copper romotes normal red-blood cell formation acts as a catalyst in storage and release of iron to form hemoglobin promotesconnective tissue formation and central nervous system function
luorine revents dental caries
+anganese romotes normal growth and development promotes cell function helps many body enFymes generate energy
+olybdenum romotes normal growth and development and cell function
*elenium (omplements vitamin ; to act as an efficient anti-o!idant
,anadium lays role in metabolism of bones and teeth
-inc$aintains normal taste and smell aids wound healing helpssynthesiFe 9)A and 3)A
;lements are the building blocks of our planet.
When matter is broken down, the smallest unit that still keeps the properties of that substance is an atom. Atoms that have the same number of protons in their
nucleus, and thus the same properties, are arranged in groups of elements. You can see all the elements listed together on the periodic table. Some of these
substances are necessary for us to stay alive and function well, and we need to get these elements from our diet. These substances are often calledminerals,
especially on food and supplement labels.
A word about sulfur: Sulfur is not usually listed as an essential nutrient even though we need it to survive. There is no official dietary requirement for sulfur. This
is because sulfur is found in two of the B vitamins, thiamine and biotin, and more importantly in several amino acids. Amino acids are the building blocks of
protein. Therefore if you are getting enough protein in your diet you are also OK with sulfur. If you are not getting enough protein, the treatment for the protein
deficiency will also correct your sulfur deficiency.
Cobalt is another mineral that is essential for the synthesis of vitamin B12. A lack of cobalt would be treated as a B12 deficiency.
There are other elements that may be necessary in very, very small amounts for humans to survive and yet are not listed as essential minerals for various
reasons. These include boron, lithium, strontium, silicon, vanadium and nickel.
(alcium
Calcium is the most common mineral in the human body, with over 90% of it forming the structure of the bones and teeth. There is also a small amount of
calcium circulating in the bloodstream, and this amount must stay within a narrow limit in order to keep your body functioning properly. If you don't have enough
calcium available in your diet to maintain the amount you need in your blood, your body will start to break down and circulate the calcium in your bones and
teeth.
Most kidney stones are made up of calcium phosphate or calcium oxalate. People with high levels of calcium in their urine are at a greater risk of developing
these kidney stones. Calcium in the diet doesn't have a huge effect on the levels in your urine, but a high intake of sodium, protein or caffeine can raise the level
of calcium in the urine, contributing to this type of kidney stones.
https://en.wikipedia.org/wiki/Brominehttps://en.wikipedia.org/wiki/Basement_membranehttps://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Bromismhttp://www.ptable.com/http://www.ptable.com/https://en.wikipedia.org/wiki/Brominehttps://en.wikipedia.org/wiki/Basement_membranehttps://en.wikipedia.org/wiki/Dietary_element#cite_note-19https://en.wikipedia.org/wiki/Bromismhttp://www.ptable.com/
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How does your body use calciumJ
Calcium is involved in the constriction and dilation of the blood vessels, the firing of the nervous system, muscle contractions, and secretion of some hormones.
Calcium also makes up the structure of the bones and teeth. One of the things you can do to help prevent osteoporosis is make sure are getting enough
calcium.
2ood sources of calcium
• milk
• yogurt
• cheese
• tofu
• bok choy
• leafy greens such as kale or turnip greens
• sardines with bones
• white beans
• almonds
• chinese cabbage
If you take a calcium supplement, the most you should take at one time is 500 mg. This is all your body will absorb at once.
If you arelactose intolerant it means you probably have low or no levels of lactase, an enzyme that breaks down the sugar in milk. There are several ways to
continue getting the calcium you need. You can take lactase enzyme tablets with your milk to help you digest it. Or, you can try yogurt. The bacteria in yogurt
break down most of the lactose and people can usually digest it. However eating yogurt does not help you digest other foods with lactose. For example, if youdrink a glass of milk with your yogurt, the yogurt won't help you digest the milk.
Calcium is measured in milligrams (mg). See your daily requirement for calcium.
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hosphorus
The name phosphorus comes from the Greek word phosphoros, which meanslightbearing. The element phosphorus is never found free in nature. It is alwayscombined with other minerals.
Phosphorus taken in high amounts can interfere with calcium absorbtion. This is why replacing milk in the diet with sodas, which are high in phosphorus, can be
very detrimental to teenagers who are building up their bone structure.
How does your body use phosphorusJ
Phosphorus combines with calcium to provide the major structural part of your bones. It is also a structural part of cell membranes. ATP (adenosine
triphosphate - used in energy production and storage), nucleic acids (DNA and RNA), and a number of other enzymes and hormones contain phosphorus. It is
also used to maintain the normal ph balance of the blood and helps the hemoglobin in distribute oxygen to the body.
2ood sources of phosphorus
• milk
• yogurt
• cheese
• eggs
• beef
• chicken
• turkey
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• fish
• plant seeds such as beans, peas, cereal grains and nuts (see note below)
Plant seeds contain phosphates stored in a form calledphytic acid, which is not readily accessible by humans. However yeast contains the enzymes that
break these compounds down, so we are able to use more phosphates from whole grains and seeds baked into yeast bread.
Phosphorus was first isolated in 1669 by a German physician named Brand. He achieved this by boiling and filtering many, many buckets of urine.
Phosphorus is measured in milligrams (mg). See your daily requirement for phosphorus.
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$agnesium
In its natural form magnesium is a strong, lightweight, silvery-white metal. It is named after a region of Greece called Magnesia.
Two common products containing magnesium are epsom salts (magnesium sulfate) and Milk of Magnesia (magnesium hydroxide).
"Hard" water, which contains more minerals, can be a dietary source of magnesium.
How does your body use magnesiumJ
Magnesium is needed for over 300 biochemical reactions in the body. Some areas where it works are the immune system, regulating the heart beat, blood
sugar levels, blood pressure, muscle and nerve function, energy metabolism and protein synthesis.
2ood sources of magnesium
• wheat and oat bran
• brown rice
• nuts such as almonds, hazelnuts and peanuts
• dark green vegetables (chlorophyll contains magnesium)
• blackstrap molasses
• bananas
• milk
Magnesium is widely available, so deficiency is rare. People at risk for a deficiency include those with gastrointestinal disorders, kidney disorders, diabetics,
alcoholics and the elderly.
Another reason to eat whole grains: Bread made from whole grains is rich in magnesium, but refined flours have had the magnesium removed during
processing.
Magnesium is measured in milligrams (mg). See your daily requirement for magnesium.
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5ron
The iron in your diet comes in two forms:heme andnonheme. Heme iron is the form in red blood cells, and is found in meat products. This form is most easily
absorbed. Plant foods and iron fortified foods (such as breads and cereals) contain nonheme iron, which is not absorbed as easily. You can help your body to
absorb nonheme iron by taking it with Vitamin C, such as a glass of orange juice.
Pica is a condition where people compulsively eat dirt, clay or laundry starch. This disorder is linked with iron deficiency, but people disagree about whether it is
caused by the deficiency, or is actually the cause of the deficiency.
How does your body use ironJ
Iron is best know for its role in hemoglobin, carrying oxygen around to the cells of the body via the red blood cells. It is also needed for cell growth and
differentiation.
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2ood sources of iron
• liver
• red meats
• poultry
• fish and seafood
• fortified cereals
• legumes such as lentils and beans
• blackstrap molasses
• tofu
• spinach
• fortified breads
According to the World Health Organization, iron deficiency is the most common nutritional disorder in the world.
Some symptoms of iron deficiency are fatigue, not being able to regulate body temperatures (especially to warm up when the temperature is cold), brittle, spoon
shaped nails, sores at corners of the mouth, a sore and inflamed tongue, and being more susceptible to infections.
Iron is measured in milligrams (mg). See your daily requirement for iron.
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$anganese
Manganese is a pinkish gray, hard, very brittle metal. It is a very common element that can be found everywhere on the earth, and every species requires
manganese to stay alive.
Manganese is toxic if too much is ingested. Symptoms of manganese poisoning are hallucinations, forgetfulness, nerve damage, lung embolism bronchitis and
impotence.
How does your body use manganeseJ
Manganese is either a part of or used to activate many enzymes in your body. These include antioxidants and enzymes which break down carbohydrates, help
to synthesize urine and form cartilage.
2ood sources of manganese
• pecans
• peanuts
• pineapple
• oatmeal
• beans (legumes)
• rice
• spinach
• sweet potatoes
• whole wheat
Because manganese is toxic at a certain level, you shouldn't take supplements above your Daily Requirement, which is on the average 2 mg/day. Vegetarians
tend to get a lot of manganese in their diet since it is in so many plant sources, but eating it this way has not been found to be toxic.
Manganese is measured in milligrams (mg). See your daily requirement for manganese.
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• oatmeal
• organ meats
• seafood
Plants grown in selenium rich soil are the major dietary sources of selenium throughout the world. Animals that eat foods grown in selenium rich soil are also
good dietary sources.
Brazil nuts can sometimes contain an unusually high amount of selenium, and it's best not to eat them alot.
Selenium is measured in micrograms (µg). See your daily requirement for selenium.
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odium
We get most of our sodium in the form ofsalt, or sodium chloride. The sodium and chloride are both important electrolytes that are essential for life.
The minimum amount of sodium needed to function is 500 mg/day. However people who eat highly processed foods and add a lot of salt to their diet can be
getting as much as 5000 mg/day! Americans, you know who you are! Low sodium levels may occur when extreme heat or physical activity causes you to
perspire excessively.
Prolonged diarrhea and vomiting can cause a sodium deficiency that goes along with dehydration. This is a problem in impoverished countries where diseases
result from contaminated water supplies.
+oods high in sodium
• hot dogs and cured meats
• dill pickles
• salted pretzels (and other salty snacks)
• canned tomato juice with salt added
• processed foods such as soups or macaroni and cheese.
• lunch meats
Too much sodium can lead to high blood pressure, which can lead to a host of other health problems such as heart disease, stroke or kidney failure. To lower
the amount of sodium in your diet eat fresh fruits and vegetables, and choose less processed foods. Learn to prepare foods without adding salt during cooking,
and leave the salt shaker off the table. Processed foods use sodium in a lot of forms besides salt. The list below tells you just a few of the ways sodium is added
to processed foods.
• monosodium glutamate
• disodium phosphate
• sodium benzoate
• sodium nitrate or nitrite
• sodium bicarbonate (baking soda and baking powder)
• disodium guanylate
• disodium inosinate
How does your body use sodiumJ
Sodium is an electrolyte that regulates the water balance in your system by pumping water into the cells. (Potassium then has the job of removing the water and
waste from the cells.) This mineral is essential for hydration, acid-base balance, regulating blood volume, nerve impulses and muscle contractions.
Sodium is measured in milligrams (mg).See your daily requirement for sodium.
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inc
Zinc was discovered in Germany in 1500, and the name is derived from the German word zink, which meansof obscure origin.
There have been many studies done testing whether zinc lozenges can shorten the duration of the common cold. About half of the studies have shown cold
symptoms reduced or shortened with zinc lozenges, and the other half have shown the same effects for a placebo. Therefore there isn't any evidence that zinc
can help to shorten cold symptoms. Because of problems with taking too much zinc, discussed below, it's not recommended that you take zinc lozenges for
more than 3-5 days, especially if your cold symptoms don't improve during that time.
Too much zinc can be harmful. Large doses taken even for a short period can cause stomach cramps, nausea and vomiting. In the long term, large doses of
zinc can interfere with copper absorption and cause a copper deficiency. It isn't recommended to exceed the RDA if you take zinc supplements.
How does your body use FincJ
Zinc is needed to for a healthy immune system, to support wound healing, DNA synthesis and normal growth during pregnancy, childhood and adolescence,
andis necessary for your senses of taste and smell. Nearly 100 different enzymes depend on zinc to activate and work properly.
2ood sources of Finc
• red meat
• poultry
• fortified breakfast cereals
• oysters and crab
• whole grains
• nuts
• dried beans
• peanuts and peanut butter
Another reason to eat whole grains: Almost 75% of the zinc is lost when whole wheat flour is refined into white flour. Also, many forms of zinc in food are water
soluble and can be lost in the cooking water.
High levels ofphytic acid in grains and legumes reduces the amount of zinc you can absorb from these foods. To overcome this, strict vegetarians may need to
get as much as 50% more zinc in their diets.
Zinc deficiency was first documented in the Middle East where it resulted in an impaired growth condition called adolescent nutritional dwarfism.
Zinc is measured in milligrams (mg). See your daily requirement for zinc.
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otassium
Potassium is one of the electrolytes, along with sodium and chloride. Electrolytes change into ions when they are in a solution (blood), and then they are
capable of conducting electricity. They are vital for regulating the fluid volume and ph of the blood.
Hyperkalemia is too much potassium in the blood;hypokalemia is too little potassium. Hypokalemia can be caused by excessive vomiting and diarrhea,
anorexia and bulemia, magnesium deficiency, alcoholism and certain medications that deplete potassium levels.
Eating large amounts of black licorice for long periods of time can cause hypokalemia, or not enough potassium in the blood. Black licorice contains a
substance which causes you to excrete potassium in the urine. Drinking large amounts of Earl Grey tea can also interfere with your potassium levels. Earl Grey
contains a substance calledbergapten, in oil of bergamot, which prevents uptake of potassium in the cells.
How does your body use potassiumJ
Potassium is an electrolyte that regulates the fluid content of the blood, along with sodium. It helps the kidneys to function normally, and plays a key role in the
contraction of all types of muscle. This includes the heart and the muscles of the digestive tract.
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$any fresh fruits and vegetables are good sources of potassium
• banana
• baked potato with skin
• prunes and prune juice
• tomatoes and tomato juice
• avocados
• dried apricots
• oranges and orange juice
• raisins
• spinach
• sunflower seeds and almonds
• blackstrap molasses
• soy products
• peanuts
Taking too much potassium in the form of supplements can lead to serious health problems such as muscular weakness, temporary paralysis and abnormal
heart rhythms which can lead to cardiac arrest. In the United States multi vitamins can only contain up to 99 mg of potassium. You shouldn't take a higher level
of potassium supplements unless you directed to do so by a physician. However,it is perfectly safe to get extra potassium by eating a wide range of potassium-
rich foods.
Potassium is measured in milligrams (mg).See your daily requirement for potassium.
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(opper
Hippocrates was said to have prescribed copper compounds to treat diseases as far back as 400 B.C. In ancient Egypt, copper was used to promote wound
healing, treat headaches and epilepsy, and sterilize water. Romans, ancient Indians and Persians also used copper for a range of skin, lung, and inflammatory
disorders.
Many people wear copper bracelets to relieve the pain of arthritis. Proponents of this treatment claim that you actually absorb copper through the skin to get the
therapeutic effect. There has been a study done which showed positive effects for the people wearing copper bracelets, and another study which showed no
effect. There isn't any danger in wearing a copper bracelet, if you aren't allergic to the metal. However, these bracelets can also be expensive, so be careful not
to spend a lot of money based on health claims that may not be true.(Mayo Clinic Study: "http://www.cancerpage.com/news/article.asp?id=5149", Walker and Keats study:
"http://www.ncbi.nlm.nih.gov/pubmed/961545")
How does your body use copperJ
The physiologic functions that depend on copper include forming connective tissue for cells (collagen and elastin), energy production, metabolizing iron, normal
function of the brain and nervous system, synthesizing neurotransmitters, pigmentation of the hair, skin and eyes, and several antioxidant functions.
2ood sources of copper
• organ meats, such as liver
• shellfish
• nuts and seeds
• peanut butter
• raw mushrooms
• wheat bran cereal
• whole wheat products
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• chocolate
It is rare to find copper deficiency in the general population. However, infants seem to be a high-risk group, if they have malnutrition or chronic diarrhea, as is
the case in many developing countries. Also, infants fed cows milk instead of breast milk or formula will be low on copper. People suffering from diseases that
interfere with absorption of food, such as celiac disease or short bowel syndrome, are at risk for a copper deficiency.
Copper is measured in micrograms (µg). See your daily requirement for copper.
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+louride
Flouride is not essential to grow and sustain life. It is mainly needed to prevent dental caries, and this is how it gets its status as an essential element. Ninety
five percent of the fluoride in the human body is found in the bones and teeth.
Fluoride consumed in drinking water can strengthen children's teeth before they erupt, and also has a topical effect to help strengthen the teeth of older children
and adults. Studies have shown that adding fluoride to drinking water has lowered the amount of dental cavities by 40% or more. Many dentists prescribe
fluoride supplements for children living in areas where fluoride is not added to the water.
How does your body use fluorideJ
Fluoride hardens tooth enamel and stabilizes the minerals in the bones.
2ood sources of fluoride
• fluoridated drinking water
• tea
• grape juice
• marine fish (such as sardines) with bones
• canned meats
• hot dogs
Too much fluoride can produce a white speckling of the teeth calleddental fluorosis. Young children who swallow fluoridated tooth paste are at a risk for this
condition.
Fluoride is measured in milligrams. See your daily requirement for fluoride.
Back to Top
(hromium
Chromium's name comes from the Greek wordchroma, which means color. All compounds containing chromium are colored.
The amount of chromium in foods depends a lot on the way the food is grown and processed, and sometimes a sample can even be contaminated with
chromium before it is analyzed. This makes it hard to come up with a definitive list of good sources. However it is widely available in the food supply. Foods that
arenot high in chromium are simple sugars (see macronutrients).
How does your body use chromiumJ
Chromium is believed to help your body use insulin, a hormone which is critical to metabolizing and storing fats, proteins and carbohydrates. It also stimulates
fatty acid and cholesterol synthesis, which your brain requires, and activates several enzymes.
2ood sources of chromium
• whole grain products
• meats, especially liver
• red wine
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• potatoes
• basil
• broccoli
• banana
• apple
Since some chromium is lost during food processing, a diet of fresh fruits and vegetables and whole grains will contain more of this mineral.
There have been claims that chromium supplements can increase lean muscle mass and help with weight loss, but studies did not show either of these claims
to be true.
Chromium is measured in micrograms (µg). See your daily requirement for chromium.
Back to Top
$olybdenum
Nearly all life forms need molybdenum to survive. It is also an essential element for the global ecosystem, since it is needed to facilitate the natural cycles of
carbon, nitrogen and sulfur.
How does your body use molybdenumJ
Molybdenum is needed to catalyze the sulfur-containing amino acids, which are methionine and cysteine. It may also act as an antioxidant.
2ood sources of molybdenum
• legumes, such as beans, peas and lentils
• grain products
• nuts
Molybdenum deficiency has only been documented in people with rare inborn errors of the metabolism, or people getting total parental nutrition (IV) where
molybdenum wasn't added to the solution. Healthy people in the general population virtually never have a deficiency.
Molybdenum is measured in micrograms (µg).See your daily requirement for molybdenum.
Back to Top
(hloride
Blood and other body fluids have almost the same concentration of chloride as sea water.
How does your body use chlorideJ
Like sodium, chloride is an electrolyte that regulates the water balance in your system by pumping water into the cells. It is also an important component ofhydrochloric acid, the digestive acid in the stomach. It helps to maintain the body's acid-base balance and helps the liver get rid of waste products.
2ood sources of chloride
• table salt (sodium chloride)
• seaweed
• olives
• tomatoes
• celery
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• lettuce
Chloride is available in so many foods, and most of us eat so much salt, that deficiency is rare. However a person with excessive vomiting, diarrhea or sweating
may be low on chloride.
Chloride is measured in grams. See your daily requirement for chloride.
Enzyme Basics
There are three basic categories of enzymes:
Digestive
Metabolic
Food based
Digestive enzymes, as their name implies, help you break down
food into smaller parts that can be absorbed, transported and
utilized by every cell in your body. Digestive enzymes are extra-
cellular meaning, they are found outside your cells.
Metabolic enzymes are intra-cellular—meaning, inside your cells,
where they help the cell carry out a variety of functions related to
its reproduction and replenishment.
!our pancreas produces most of these digestive and metabolicenzymes. Fortunately, you get "or should be getting# many enzymes
from the foods you consumeparticularly, raw foods. These directly
help with your digestive process.
The more raw foods you eat, the lower the burden on your body to
produce the enzymes it needs, not only for digestion, but for
practically everything. $hatever enzymes are not used up in
digestion are then available to help with other important
physiological processes.
Your Digestive System
There are eight primary digestive enzymes, each designed to help
break down different foods:
%rotease: Digesting protein
&mylase: Digesting carbohydrates'ipase: Digesting fats
(ellulase: )reaking down fiber
Maltase: (onverting comple* sugars from grains into glucose
'actase: Digesting milk sugar "lactose# in dairy products
%hytase: +elps with overall digestion, especially in producing the )
vitaminsucrase: Digesting most sugars
&mylase in your saliva begins to break down carbohydrates. &s food
passes into your stomach, proteins are worked on by protease.
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From there, the food passes into your small intestine, where lipase
begins to break down fats, and amylase finishes off the
carbohydrates.
90 percent of your digestion and absorption takes place in yoursmall intestine. From here, the micronutrients are absorbed into
your bloodstream through the walls of your intestines. )ut what
happens when this process goes awry-
Enzyme Deficiency
nsufficient enzyme production is at the root of much /tummy
trouble/ in our country.
t is a sad fact that 01 percent of the food &mericans buy is
processed food. Diets heavy in cooked, processed, and sugary
foods, combined with overuse of pharmaceutical drugs such as
antibiotics, deplete your body2s ability to make enzymes.
+eating your food above 334 degrees F makes most enzymes
inactive.
This is one of the reasons it's so important to eat your food
raw. 5aw foods are enzyme6rich, and consuming them decreases
your body2s burden to produce its own enzymes. The more food that
you can eat raw, the better. deally, you should get 78 percent of
your digestive enzymes from your food.
n addition to heat, different enzymes work in different parts of your
digestive tract, based on the acidity or alkalinity each enzyme needs
in order to function. 9nzyme deficiency results in poor digestion andpoor nutrient absorption.
This creates a variety of gastrointestinal symptoms, including:
(onstipation
)loating
(ramping
Flatulence and belching+eartburn and acid reflu*
(hronic mal6absorption can lead to a variety of illnesses. f your
body doesn2t have the basic nutritional building blocks it needs, your
health and ability to recover from illness will be compromised.
)esides breaking down food, enzymes "particularly the proteases#
can help with gut healing, controlling pathogens, and immune
support. Your immune system begins in your gutand if you
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have enzyme and digestive issues, chances are your immune
system isn2t functioning as well as it should be. 5esearch has shown
that your natural enzyme production starts to decline by the time
you2re about 1.
The Metaboic Enzymes
'et2s take a look at another type of enzymatic activityyour
metabolic enzymes. Metabolic enzymes are intimately involved with
running your circulatory, lymphatic, cardiac, neurologic, endocrine,
renal, hepatic, and reproductive systems, and maintaining your
skin, bones, ;oints, muscles and other tissues.
9very one of your 31 trillion cells depends on these enzymes and
their ability to catalyze energy production. &s said before, each of
these enzymes is highly specialized as a function of its particular
molecular structure.
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There are four ways to naturally increase your enzyme levels:
Increase your intake of raw, living foods
Eat fewer calories
Chew your food thoroughly
Avoid chewing gu
The very best way to get enzymes into your body is by consuming
at least 78 percent of your foods raw. For many of you, you2ll have
to work toward this goal gradually.
$hile all raw foods contain enzymes, the most powerful enzyme6
rich foods are those that are sprouted "seeds and legumes#.
prouting increases the enzyme content in these foods
tremendously. )esides sprouts, other enzyme6rich foods include:
%apaya, pineapple, mango, kiwi, and grapes
&vocado
5aw honey
)ee pollen
9*tra virgin olive oil and coconut oil
5aw meat and dairy
)y eating these types of foods, you supply your body with the
amino acids and the enzyme co6factors needed to boost your own
natural enzyme production.
¬her way to lower your body2s demand for enzymes is to reduce
your caloric intake. The average person spends @1 percent of his
available energy simply digesting food-
)y reducing overall consumption, as well as introducing more living
foods, you reduce your need for digestive enzymes, which allows
your body to put more of its energy into producing metabolic
enzymes.
$hich brings us to chewing. Auite apart from the esthetic pleasure
of an unhurried meal, there are important reasons to chew your
food well.
(hewing stimulates saliva production, and the more time you spend
chewing, the longer your saliva enzymes have to work in your
mouth, lessening the workload of your stomach and small intestine.
(hewing also stimulates a refle* that sends a message to your
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pancreas and other digestive organs, /Bear upwe2ve got
incomingC/
And don!t chew gu" (hewing gum fools your body into believing it
is digesting something, so it pumps out digestive enzymes
unnecessarily. $hy waste those precious resources-
Digestive enzymes should be taken $T+ a meal.
)esides digestive enzyme supplementation, there is another way to
use oral enzymesfor systeic use. This reuires taking enzymes
between meals so they can be absorbed through your gut and into
your bloodstream, where your cells can use them metabolically.
Betting enzymes from your digestive tract into your bloodstream
isn2t as easy as it would seem. They are often given an /enteric
coating/ to help them survive the ;ourney through your digestive
tract. &nd then, there is the matter of absorption.
t is crucial that, in order for enzymes to be used systemically, they
must be ingested on an empty stomach.
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Ar e 4ou 2e tt in g 8h at 4ou )e ed J
.ey oints
• Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body.
• There is a ne line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you).
• Eating a healthy diet remains the best way to get sucient amounts of the vitamins and minerals you need.
Essential nutrients for your body
Every day, your body produces skin, muscle, and bone. It churns out rich red blood that carries
nutrients and oy!en to remote outposts, and it sends nerve si!nals skippin! alon! thousands o"
miles o" brain and body path#ays. It also "ormulates chemical messen!ers that shuttle "rom one
or!an to another, issuin! the instructions that help sustain your li"e.
But to do all this, your body re$uires some ra# materials. These include at least %& vitamins,
minerals, and dietary components that your body needs but cannot manu"acture on its o#n in
su""icient amounts.
'itamins and minerals are considered essential nutrients(because actin! in concert, they
per"orm hundreds o" roles in the body. They help shore up bones, heal #ounds, and bolster your
immune system. They also convert "ood into ener!y, and repair cellular dama!e.
But tryin! to keep track o" #hat all these vitamins and minerals do can be con"usin!. Read
enou!h articles on the topic, and your eyes may s#im #ith the alphabet)soup re"erences to these
nutrients, #hich are kno#n mainly be their initials *such as vitamins +,B,,D,E, and -(to
name ust a "e#/.
In this article, you0ll !ain a better understandin! o" #hat these vitamins and minerals actually do
in the body and #hy you #ant to make sure you0re !ettin! enou!h o" them.
Micronutrients with a big role in the body
'itamins and minerals are o"ten called micronutrients because your body needs only tiny
amounts o" them. 1et "ailin! to !et even those small $uantities virtually !uarantees disease. Here
are a "e# eamples o" diseases that can result "rom vitamin de"iciencies2
• Scurvy. Oldtime sailors learned that living for months without fresh fruits orvegetables!the main sources of vitamin "!causes the bleeding gums andlistlessness of scurvy.
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• Blindness. #n some developing countries$ people still become blind from vitamin %deciency.
• Rickets. % deciency in vitamin & can cause ric'ets$ a condition mar'ed by soft$wea' bones that can lead to s'eletal deformities such as bowed legs. artlyto combat ric'ets$ the .*. has fortied mil' with vitamin & since the +,-s.
3ust as a lack o" key micronutrients can cause substantial harm to your body, !ettin! su""icient
$uantities can provide a substantial bene"it. 4ome eamples o" these bene"its2
• Strong bones. % combination of calcium$ vitamin &$ vitamin /$ magnesium$ andphosphorus protects your bones against fractures.
• Prevents birth defects. Ta'ing folic acid supplements early in pregnancy helps preventbrain and spinal birth defects in o0spring.
• Healthy teeth. The mineral 1uoride not only helps bone formation but also 'eepsdental cavities from starting or worsening.
The difference between vitamins and mineras
+lthou!h they are all considered micronutrients, vitamins and minerals di""er in basic #ays.
'itamins are or!anic and can be broken do#n by heat, air, or acid. 5inerals are inor!anic and
hold on to their chemical structure.
4o #hy does this matter It means the minerals in soil and #ater easily "ind their #ay into your
body throu!h the plants, "ish, animals, and "luids you consume. But it0s tou!her to shuttle
vitamins "rom "ood and other sources into your body because cookin!, stora!e, and simple
eposure to air can inactivate these more "ra!ile compounds.
#nteracting$in good ways and bad
5any micronutrients interact. 'itamin D enables your body to pluck calcium "rom "ood sources
passin! throu!h your di!estive tract rather than harvestin! it "rom your bones. 'itamin helps
you absorb iron.
The interplay o" micronutrients isn0t al#ays cooperative, ho#ever. 7or eample, vitamin
blocks your body0s ability to assimilate the essential mineral copper. +nd even a minor overload
o" the mineral man!anese can #orsen iron de"iciency.
A closer look at water-soluble vitamins
Water)soluble vitamins are packed into the #atery portions o" the "oods you eat. They are
absorbed directly into the bloodstream as "ood is broken do#n durin! di!estion or as a
supplement dissolves.
Because much o" your body consists o" #ater, many o" the #ater)soluble vitamins circulate
easily in your body. 1our kidneys continuously re!ulate levels o" #ater)soluble vitamins,
shuntin! ecesses out o" the body in your urine.
0ater1soluble !itamins
*lick on the links belo# "or more in"ormation "rom the Harvard 4chool o" 8ublic Health nutrition source #ebsite/
B vitamins
• 2iotin (vitamin 23)
• 4olic acid (folate$ vitamin 2,)
• 5iacin (vitamin 2-)
• antothenic acid (vitamin 26
• 7ibo1avin (vitamin 28)
• Thiamin (vitamin 2+)
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• Vitamin 29
• Vitamin 2+8
Vitamin C
%hat they do
+lthou!h #ater)soluble vitamins have many tasks in the body, one o" the most important is
helpin! to "ree the ener!y "ound in the "ood you eat. 9thers help keep tissues healthy. Here are
some eamples o" ho# di""erent vitamins help you maintain health2
• Release energy. *everal 2 vitamins are 'ey components of certain coen:ymes(molecules that aid en:ymes) that help release energy from food.
• Produce energy. Thiamin$ ribo1avin$ niacin$ pantothenic acid$ and biotin engage inenergy production.
• Build proteins and cells. Vitamins 29$ 2+8$ and folic acid metaboli:e amino acids (thebuilding bloc's of proteins) and help cells multiply.
• Make collagen. One of many roles played by vitamin " is to help ma'e collagen$which 'nits together wounds$ supports blood vessel walls$ and forms a basefor teeth and bones.
%ords to the wise
ontrary to popular belie", some #ater)soluble vitamins can stay in the body "or lon! periods o"
time. 1ou probably have several years0 supply o" vitamin B:; in your liver. +nd even "olic acid
and vitamin stores can last more than a couple o" days.
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8. The food is digested by stomach acid and then travels to the small intestine$ where it is digested further. 2ile is needed for the absorption of fatsolublevitamins. This substance$ which is produced in the li ver$ 1ows into the small intestine$ where it brea's down fats. 5utrients are then absorbed through thewall of the small intestine.
-. pon absorption$ the fatsoluble vitamins enter the lymph vessels before ma'ing their way into the bloodstream. #n most cases$ fatsoluble vitamins mustbe coupled with a protein in order to travel through the body.
;. These vitamins are used throughout the body$ but e
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• *odium
• *ulfur
%hat they do
9ne o" the key tasks o" maor minerals is to maintain the proper balance o" #ater in the body.
4odium, chloride, and potassium take the lead in doin! this. Three other maor minerals(
calcium, phosphorus, and ma!nesium(are important "or healthy bones. 4ul"ur helps stabili>e
protein structures, includin! some o" those that make up hair, skin, and nails.
%ords to the wise
Havin! too much o" one maor mineral can result in a de"iciency o" another. These sorts o"
imbalances are usually caused by overloads "rom supplements, not "ood sources. Here are t#o
eamples2
• Salt overload.
"alcium binds with eymes or enhancin! their activity.
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%ords to the wise
Trace minerals interact #ith one another, sometimes in #ays that can tri!!er imbalances. Too
much o" one can cause or contribute to a de"iciency o" another. Here are some eamples2
• % minor overload of manganese can e
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There appeared to be no e""ect "rom vitamin pills and a small reduction in mortality "rom
selenium, but "urther research on these nutrients is needed.
These "indin!s su!!est little overall bene"it o" the antioidants in pill "orm. 9n the other hand,
many studies sho# that people #ho consume hi!her levels o" these antioidants in "ood have a
lo#er risk o" many diseases.
The bottom line' (ating a healthy diet is the best #ay to get your antioxidants.
Specific enymes work on specific foods! "ou need the right type of enyme for the foods you want it to break down! #hink of the foods you have problems with and
then choose a product that contains at least those types of enymes! $ere is a list of the common enyme types and foods they act on!
%igestive enymes are enymes that break down food into usable material! #he major different types of digestive enymes are&
' amylase ( breaks down carbohydrates) starches) and sugars which are prevalent in potatoes) fruits) vegetables) and many snack foods
' lactase ( breaks down lactose *milk sugars+
' diastase ( digests vegetable starch
' sucrase ( digests complex sugars and starches
' maltase ( digests disaccharides to monosaccharides *malt sugars+' invertase ( breaks down sucrose *table sugar+
' glucoamylase ( breaks down starch to glucose
' alpha-glactosidase ( facilitates digestion of beans) legumes) seeds)
roots) soy products) and underground stems
' protease ( breaks down proteins found in meats) nuts) eggs) and cheese
' pepsin ( breaks down proteins into peptides
' peptidase ( breaks down small peptide proteins to amino acids
' trypsin ( derived from animal pancreas) breaks down proteins
' alpha ( chymotrypsin) an animal-derived enyme) breaks down proteins
' bromelain ( derived from pineapple) breaks down a broad spectrum of proteins) has anti-inflammatory properties) effective over very wide p$ range
' papain ( derived from raw papaya) broad range of substrates and p$) works well breaking down small and large proteins
' lipase ( breaks down fats found in most dairy products) nuts) oils) and meat
' cellulase ( breaks down cellulose) plant fiber, not found in humans
' other stuff
' betaine $. ( increases the hydrochloric acid content of the upper digestive system, activates the protein digesting enyme pepsin in the stomach *does not
influence plant- or fungal-derived enymes+
' erealase/ ( a uni0ue cellulase complex from 1ational Enyme ompany that maximies fiber and cereal digestion and absorption of essential minerals, an
exclusive blend of synergistic phytase) hemicellulase) and beta-glucanase
' endoprotease ( cleaves peptide bonds from the interior of peptide chains
' exoprotease ( cleaves off amino acids from the ends of peptide chains
' extract of ox bile ( an animal-derived enyme) stimulates the intestine to move
' fructooligosaccharides *23S+ ( helps support the growth of friendly intestinal microbes) also inhibits the growth of harmful species
' .-glutamic acid ( activates the protein digesting enyme pepsin in the stomach' lysoyme ( an animal-derived enyme) and a component of every lung cell, lysoyme is very important in the control of infections) attacks invading bacterial and
viruses
' papayotin ( from papaya
' pancreatin ( an animal-derived enyme) breaks down protein and fats
' pancrelipase ( an animal-derived enyme) breaks down protein) fats) and carbohydrates
' pectinase ( breaks down the pectin in fruit
' phytase ( digests phytic acid) allows minerals such as calcium) inc)
copper) manganese) etc! to be more available by the body) but does not break down any food proteins
' xylanase ( breaks down xylan sugars) works well with grains such as corn
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3iming
Enymes work on contact! So the enymes must be in physical contact with the food or substance in order to work! Enymes usually come in capsules you can open
or swallow) or as enterically coated tablets! #he capsules are preferable because they can either dissolve in the stomach releasing the enymes) or you can open the
capsules and mix the enymes with any food or drink and take at the beginning of a meal! #his allows the enymes to be breaking down food in the stomach before
it passes in into the small intestine!
apsules are either vegetable-based *veggie+ or gelatin-based! 4oth types will dissolve in your gut! Some people find that they get much better results from veggie
capsules if they wait about 56-76 minutes to allow more time for the veggie capsules to dissolve! #his has not been an issue with gelatin capsules because they
dissolve right away at body temperature) whereas the veggie capsules may not! 3ther people find they get best results by opening the capsules and mixing the
enymes with the food before eating! "ou may want to experiment a little to see which method gives you best results!
Type Benefits Sources (uantity
)acium (alcium is vital
for building
Milk and
other dairy
Teen guys
and girls need
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strong bones
and teeth. The
time to build
strong bones is
during childhood
and the teen
years, so it2s
very important
to get enough
calcium now to
fight against
bone loss later in
life. $eak bones
are susceptible
to a condition
called
osteoporosis,
which causes
bones to break
easily.
products
such as
yogurt,
cheese, and
cottage
cheese are
good sources
of calcium.
!ou2ll also
find this
mineral in
broccoli and
dark green,
leafy
vegetables.
oy foods
and foods
fortified with
calcium,
including
some kinds of
orange ;uice
and soy milk,
are also good
sources.
3,E11 mg
"milligrams#
of calcium
each day.
#ron ron helps red
blood cells carry
o*ygen to all
parts of the
body. ymptoms
of iron6
deficiency
anemia include
weakness and
fatigue,
lightheadedness,
and shortness of
breath.
ron6rich
foods include
red meat,
pork, fish and
shellfish,
poultry,
lentils, beans
and soy
foods, green
leafy
vegetables,
and raisins.
ome flours,
cereals, and
grain
products are
also fortified
with iron.
Teen guys
need 33 mg
of iron a day
and teen girls
need 38 mg.
Birls need
higher
amounts
because they
lose iron
through blood
during
menstruation.
Magnesium Magnesium
helps muscles
and nerves
function,
!ou get
magnesium
from whole
grains and
Teen guys
need 31 mg
of magnesium
each day and
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steadies the
heart rhythm,
and keeps bones
strong. t also
helps the body
create energy
and make
proteins.
whole6grain
breads, nuts
and seeds,
green leafy
vegetables,
potatoes,
beans,
avocados,
bananas,
milk, and
chocolate
"yes,
chocolateC#.
girls need E41
mg.
*hosphorus %hosphorus
helps form
healthy bones
and teeth. t
also helps the
body make
energy. t is part
of every cell
membrane, and
every cell in the
body needs
phosphorus to
function
normally.
%hosphorus is
found in most
foods, but
the best
sources are
dairy foods,
meat, and
fish.
Teen girls and
guys should
aim for 3,81
mg of
phosphorus
each day.
*otassium %otassium helps
with heart,
muscle, and
nervous system
function. t also
helps the body
maintain the
balance of water
in the blood and
body tissues.
%otassium is
found in
broccoli,
potatoes
"with skins#,
green leafy
vegetables,
citrus fruits,
bananas,
dried fruits,
and legumes
such as peas
and lima
beans.
Teen girls and
guys should
aim for ,711
mg of
potassium
each day.
+inc Ginc is important
for normal
growth, strong
immunity, and
wound healing.
!ou2ll find
zinc in red
meat,
poultry,
oysters and
Teen guys
need 33 mg
of zinc a day
and teen girls
need 0 mg.
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other
seafood,
nuts, dried
beans, milk
and other
dairy
products,
whole grains,
and fortified
breakfast
cereals.
Type )enefits ources Auantity
,itamin - Hitamin &
prevents eye
problems,
promotes a
healthy immune
system, is
essential for the
growth and
development of
cells, and keeps
skin healthy.
Bood sources
of vitamin &
are milk,
eggs, liver,
fortified
cereals,
darkly
colored
orange or
green
vegetables
"such as
carrots,
sweet
potatoes,
pumpkin, and
kale#, and
orange fruits
such as
cantaloupe,
apricots,
peaches,
papayas, and
mangos.
Teen guys
need 011
micrograms
of vitamin &
each day.
Teen girls
need 711
micrograms
each day. t is
possible to
get too much
vitamin &, so
be careful
with
supplements.
Don2t take
vitamin &
supplements
f you2re
taking
isotretinoin
"such as
&ccutane# for
acne or other
skin
problems.
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the body,
causing
headaches,
skin changes,
or even liver
damage.
,itamin )
aso caed
ascorbic
acid/
Hitamin ( is
needed to form
collagen, a
tissue that helps
to hold cells
together. t2s
essential for
healthy bones,
teeth, gums, and
blood vessels. t
helps the body
absorb iron, aids
in wound
healing, and
contributes to
brain function.
!ou2ll find
high levels of
vitamin ( in
citrus fruits,
strawberries,
kiwi, guava,
peppers,
tomatoes,
broccoli, and
spinach.
Teen guys
need 78 mg
"milligramsI 3
milligram
euals 3,111
micrograms#
and girls need
48 mg of
vitamin ( a
day.
,itamin D Hitamin D
strengthens
bones because it
helps the body
absorb bone6
building calcium.
This vitamin
is uniue
your body
manufactures
it when you
get sunlight
on your skinC
!ou can also
get vitamin D
from egg
yolks, oily
fish such as
salmon, tuna,
and sardines,
and fortified
foods like
milk, soy
milk, and
orange ;uice.
Teens need
38
micrograms
"411 J# of
vitamin D
from food or
supplements
every day.
&sk your
doctor if
supplements
are right for
you.
,itamin E Hitamin 9 is an
antio*idant and
helps protect
cells from
damage. t is
Hitamin 9 is
found in
many foods,
such as
vegetable
Teen guys
and girls need
38 mg of
vitamin 9
every day.
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also important
for the health of
red blood cells.
oils, nuts,
and green
leafy
vegetables.
&vocados,
wheat germ,
and whole
grains are
also good
sources.
,itamin
B01
Hitamin )3
helps to make
red blood cells,
and is important
for nerve cell
function.
Hitamin )3
is found
naturally in
fish, red
meat,
poultry, milk,
cheese, and
eggs. t2s also
added to
some
breakfast
cereals.
Teens should
get .
micrograms
of vitamin
)3 daily.
,itamin B2 Hitamin )4 is
important for
normal brain and
nerve function.
t also helps the
body break down
proteins and
make red blood
cells.
& wide
variety of
foods contain
vitamin )4,
including
potatoes,
bananas,
beans, seeds,
nuts, red
meat,
poultry, fish,
eggs,
spinach, and
fortified
cereals.
Teen guys
need 3.E mg
of vitamin )4
daily and teen
girls need 3.
mg.
Thiamin
aso caed
vitamin B0/
Thiamin helps
the body convert
carbohydrates
into energy and
is necessary for
the heart,
muscles, and
nervous system
to function
%eople get
thiamin from
many
different
foods,
including
fortified
breads,
cereals, and
Teen guys
need 3. mg
of thiamin
each dayI
teen girls
need 3 mg.
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properly. pastaI lean
meatsI dried
beans, soy
foods, and
peasI and
whole grains
like wheat
germ.
"iacin aso
caed
vitamin B3/
?iacin helps the
body turn food
into energy. t
helps maintain
healthy skin and
is important for
nerve function.
!ou2ll find
niacin in red
meat,
poultry, fish,
fortified hot
and cold
cereals, and
peanuts.
Teen guys
need 34 mg
of niacin daily.
Teen girls
need 3 mg a
day.
4ibofavin
aso caed
vitamin B1/
5iboflavin is
essential for
growth, turning
carbohydrates
into energy, and
producing red
blood cells.
ome of the
best sources
of riboflavin
are meat,
eggs,
legumes "like
peas and
lentils#, nuts,
dairy
products,
green leafy
vegetables,
broccoli,
asparagus,
and fortified
cereals.
Teen guys
need 3.E mg
of riboflavin
per day and
teen girls
need 3 mg.
5oate aso
6nown as
vitamin B78
foic acid8
or foacin/
Folate helps the
body make red
blood cells. t is
also needed to
make D?&.
'iver, dried
beans and
other
legumes,
green leafy
vegetables,
asparagus,
and orange
;uice are
good sources
of this
vitamin. o
are fortified
bread, rice,
Teen girls and
guys need
11
micrograms
of folate daily.
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and cereals.
Enzymes in the Body
Enzymes in the body play a very important role in the chemical processes taking place within the cells. This article will introduce you with the
various types, functions and importance of enzymes in the human body.
TAGGED UNDER: Enzymes
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Enzymes in the body help carry out various chemical functions like digestion of food, assist in the process of providing cellular energy,
support the brain functions, repairing and healing processes within the body, breaking down toxins, detoxification of blood, etc. In short, our
bodies will cease to function, if there were no enzymes.
Enzymes are proteins that contain long chain of amino acids. The amino acids are folded in three-dimensional structures. Enzymes are
produced in the body by certain organs like the salivary glands, stomach, pancreas, small intestine or come from the food we eat. Enzymes
and their function is to basically catalyze reactions with minimum amount of energy used to carry out the specific reactions. There are
hundreds of known enzymes that carry out a specific chemical reaction. Functions of enzymes are determined according to the shape of the
enzyme. Let us know more about the various types of enzymes present in the body.
Names of Enzymes in the Body
There are six major classes of enzymes found in the body. The following are the names of enzymes and their functions:
Ligase: This enzyme in the body requires ATP and binds nucleotides together in the nucleic acids. It also binds simple sugars in
polysaccarides.
Lyase: This enzyme in the body breaks the bonds between carbon atoms or carbon nitrogen bond.
Hydrolase: This enzyme in the body breaks large molecules into simpler molecules by adding a water molecule.
Transferase: This enzyme in the body cuts a part of one molecule and attaches it to another molecule.
Isomerase: The atoms in a molecule are rearranged without changing their chemical formula. This helps in getting carbohydrate molecules
for certain enzymatic processes.
Oxido-reductase: This enzyme removes hydrogen or electrons from one molecule and donates it to another molecule. This enzyme is mainly
involved in mitochondrial energy production.
Kinase: This enzyme in the body attaches a phosphate group to a high energy bond. It is a very important enzyme required for ATP
production and activation of certain enzymes.
Enzymes in the Body and their Functions
There are three types of enzymes; food enzymes, digestive enzymes and metabolic enzymes. These enzymes are explained in the following
paragraphs:
Food Enzymes
Food enzymes are present in all raw foods like animal or plant products. The names of enzymes that are plant-based are protease, lipase,
amylase and cellulase. They contain active units that help break down fat, proteins and carbohydrates in the body at the broadest range of
pH within the body. They also help in maintaining a proper digestive system and help the body produce more metabolic enzymes. Pepsin,
bromelain, etc. are animal based enzymes that help in digestion, as an anti-inflammatory agent. Trypsin helps in braking down arginine orlysine and is active at alkaline pH. The other enzymes that carry out chemical reactions are rennin that readies the milk for the action of
pepsin and lipase by braking it down to proteins and fats.
Digestive Enzymes
Digestive enzymes are secreted by the body that helps in digestion of food. The names of enzymes that help in digestion are:
Amylase: This enzyme helps in breaking down carbohydrates. It is found in saliva, pancreas and intestinal juices.
Proteases: It helps in digestion of proteins. It is present in the stomach, pancreatic and intestinal juices.
Lipases: Lipases assist in digestion of fats. It is seen in the stomach, pancreatic juice and food fats.
Amylase I and II are secreted by the salivary glands initially and then by the pancreas. They break the bonds between carbohydrate
molecules and produce disaccharides and trisaccharides. Amylase I is activated by chewing and converts starch to maltose. Amylase II is
secreted only by the pancreas and carries on with the process that has been initiated with Amylase I.
Pepsin is produced as a proenzyme pepsinogen by the chief cells of the stomach. It gets activated by the hydrogen in the stomach and
produces hydrochloric acid at the same time. It breaks the bonds between amino acids in the proteins and produces short chain polypeptides.
It also kills any pathogen that enters the body through food.
Pancreas produce trypsin as a proenzyme trypsinogen. It works on polypeptides and proteins producing short chain peptides. It is also acts
as an activating enzyme for other pancreatic proteinases. Chymotrypsin produced by the pancreas acts on proteins and polypetides
producing short-chain peptides.
Pancreas produce carboxypeptidase as proenzyme procarboxypeptidase. It acts on proteins and polypeptides producing short-chain
peptides and amino acids. Another enzyme produced by the pancreas is elastase, that acts on elastin producing short chain of peptides. If
there are bile salts present, the pancreas produce lipase that targets triglycetides producing fatty acids and monoglycerides. Vitamin C,
glutathione and cysteine play important roles in activation of lipase.
Nuclease produced by pancreas acts on nucleic acids like RNA and DNA to produce nitrogen bases and simple sugars. The mucosal cells of
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the small intestine secrete enterokinase that reaches the lumen by shedding of epithelial cells. It acts on trypsinogen to produce trypsin.
Mucosal cells of small intestines also produce maltase, sucrase and lactase to target sugars like maltose, sucrose and lactose to produce
monosaccharides. Peptidase is another enzyme in the body produced by mucosal cells of small intestine that target dipeptides and
tripeptides producing amino acids.
Metabolic Enzymes
The metabolic enzymes are found moving all over the body systems and organs. They carry out many chemical reactions within the bodycells. Superooxide dismutase, an antioxidant and catalase, the enzyme that breaks down hydrogen peroxide are two most important
metabolic enzymes.
These are just a few of the many enzymes in the body and their functions. Enzymes are necessary for cellular functions, completion of
digestion, nutrient absorption, combating free radicals and supporting liver detoxification. There are many enzymes that are not produced by
our body and need to be supplemented through external sources. Thus, it is essential to maintain a healthy diet . There are many enzyme
supplements available in the market that can help you overcome deficiencies, under medical supervision. Excessive intake of enzymes may
lead to headaches, bloating, acne, gas, etc.
There are innumerable functions of enzymes, other than those mentioned in this article. Our blood is prevented from getting clot in certain
parts of the body by a fibrinolytic enzyme. There are many such chemical reactions that help in the normal functioning of the body. Thus,
enzymes in the body can be called the hidden heroes of a well-functioning body, without whom the body will cease to operate.
Read more at Buzzle: http://www.buzzle.com/articles/enzymes-in-the-body.html
&ist of High-;nFyme +oods
?ast pdatedB Cun ;$ 8+6 D 2y Ianet 3enee % balanced diet contains
en:ymerich fruits and vegetables. hoto "redit 2rand icturesF*toc'byteFGetty #mages
;nFymes are crucial to your health as they enable your body to break down food components into usable nutrients. 4our intestines and pancreas produce a wide variety of
enFymes, and certain foods contain these beneficial constituents or contain bacteria that produce them.
(ertain foods are high in enFymes, too, though theyKre broken down during digestion. 8hile certain cultures eat high-enFyme foods for the perceived benefit of boosting
digestion, thereKs not much evidence to show that enFymes help. everal high-enFyme foods offer other benefits, though, so theyKre still worthwhile additions to your diet.
5ncorporate imchi
7ermented chilli peppers, cabba!e, radishes and seasonin!s !ive kimchi its spicy and sour "lavor, and researchers say the traditional -orean side dish has numerous health properties. Bacteria in
kimchi produce bene"icial en>ymes, accordin! to a revie# published in the 5ay ;&:C issue o" the ournal Biotechnolo!y International. 7or eample, the detransucrase en>yme kimchi bacteria
produce helps break do#n starches and the su!ar sucrose. In addition, kimchi contains beta)carotene, vitamin , "iber and chlorophyll.
4ou +ight Also 5i6e
The E0ects of %lcohol on En:ymes
http://www.buzzle.com/articles/enzymes-in-the-body.htmlhttp://www.livestrong.com/article/426731-the-effects-of-alcohol-on-enzymes/http://www.buzzle.com/articles/enzymes-in-the-body.htmlhttp://www.livestrong.com/article/426731-the-effects-of-alcohol-on-enzymes/
8/18/2019 Elements in the Human Body and What They Do.docx
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4oods "ontaining rotease En:ymes
5atural En:ymes to Aelp &igest 4ood
=hat 4oods "ontain the "atalase En:ymeH
&igestive En:yme %llergies
Aow to Test for &igestive En:ymes
2enets of &igestive En:ymes
Aow &oes rotease 2rea' &own roteinH
=hat %re Trypsin I "hymotrypsinH
7ole of Aydrochloric %cid in the *tomach
?ipase I 4at &igestion
&igestive #mportance of tyalin
Aow to se En:ymes to Aelp &igestion
=hich En:ymes &igest >il'H
=hat #s the &i0erence 2etween 2ile *alts I &igestive En:ymesH
Aow to Ta'e En:ymes to &igest *oy rotein
http://www.livestrong.com/article/165530-foods-containing-protease/http://www.livestrong.com/article/52807-natural-enzymes-digest/http://www.livestrong.com/article/536883-what-foods-contain-the-catalase-enzyme/http://www.livestrong.com/article/320514-digestive-enzyme-allergies/http://www.livestrong.com/article/411319-how-to-test-for-digestive-enzymes/http://www.livestrong.com/article/88004-benefits-digestive-enzymes/http://www.livestrong.com/article/281560-how-does-protease-break-down-protein/http://www.livestrong.com/article/195669-what-are-trypsin-chymotrypsin/http://www.livestrong.com/article/419261-role-of-hydrochloric-acid-in-the-stomach/http://www.livestrong.com/article/337229-lipase-fat-digestion/http://www.livestrong.com/article/517512-digestive-importance-of-ptyalin/http://www.livestrong.com/article/423420-how-to-use-enzymes-to-help-digestion/http://www.livestrong.com/article/512165-enzymes-to-digest-milk/http://www.livestrong.com/article/440801-what-is-the-difference-between-bile-salts-digestive-enzymes/http://www.livestrong.com/article/417307-how-to-take-enzymes-to-digest-soy-protein/http://www.livestrong.com/article/165530-foods-containing-protease/http://www.livestrong.com/article/52807-natural-enzymes-digest/http://www.livestrong.com/article/536883-what-foods-contain-the-catalase-enzyme/http://www.livestrong.com/article/320514-digestive-enzyme-allergies/http://www.livestrong.com/article/411319-how-to-test-for-digestive-enzymes/http://www.livestrong.com/article/88004-benefits-digestive-enzymes/http://www.livestrong.com/article/281560-how-does-protease-break-down-protein/http://www.livestrong.com/article/195669-what-are-trypsin-chymotrypsin/http://www.livestrong.com/article/419261-role-of-hydrochloric-acid-in-the-stomach/http://www.livestrong.com/article/337229-lipase-fat-digestion/http://www.livestrong.com/article/517512-digestive-importance-of-ptyalin/http://www.livestrong.com/article/423420-how-to-use-enzymes-to-help-digestion/http://www.livestrong.com/article/512165-enzymes-to-digest-milk/http://www.livestrong.com/article/440801-what-is-the-difference-between-bile-salts-digestive-enzymes/http://www.livestrong.com/article/417307-how-to-take-enzymes-to-digest-soy-protein/
8/18/2019 Elements in the Human Body and What They Do.docx
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ick Apricots
+pricots are rich in a miture o" en>ymes, includin! invertase, accordin! to +nthony 3. ichoke, author o" En>ymes2 The 4parks o" i"e. The invertase en>yme breaks sucrose do#n into
"ructose and !lucose units so your body can use these rapidly absorbin! carbohydrates "or $uick ener!y. Invertase is also an antioidant en>yme #ith "ree radical)scaven!in! activities.
+ntioidants in your diet play a crucial role in preventin! "ree radicals )) unstable molecules )) "rom causin! cellular dama!e.
• *ponsored 5in6s
o Carudi $hilippines
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;nGoy Avocados
+vocados are a !ood source o" various en>ymes, includin! lipase, accordin! to ichoke. The lipase en>yme is needed to break do#n dietary "at. 1our pancreas produces lipase, so its t ypically
not vital to !et it "rom your diet. ipase supplements mi!ht help relieve indi!estion, accordin! to the niversity o" 5aryland 5edical enter, but its not clear #hether dietary lipase o""ers the
same bene"it. Enoy avocados on salads, and make !uacamole by blendin! avocado #ith chopped tomato, onion and cilantro.
2o 'ananas
In addition to their rich potassium content, bananas are a !ood source o" the en>ymes amylase and maltase. +mylase is one o" the primary en>ymes that breaks do#n carbohydrates "ound in "oods
like bread, potatoes and cereals. ike lipase, your pancreas produces amylase to "acilitate di!estion. 5altase breaks do#n maltose, also called malt su!ar. 5altose is a less common su!ar
composed o" t#o !lucose units and "ound in corn syrup and beer.
ick ineapples
8ineapples contain bromelain, #hich consists o" various en>ymes that di!est proteins. +ccordin! to a revie# published in the ournal ancer etters, research indicates bromelain may have anti)
cancer and anti)in"lammatory e""ects. When a bromelain supplement #as tested on human platelets in the lab, it prevented them "rom stickin! to!ether, so it may be help"ul "or preventin! blood
clots, althou!h more research in humans is needed.
#he following digestive enyme supplements aid digestion&
• AM".ASE works to breakdown carbohydrates i!e! starches) sugars
• 483ME.A91 taken from pineapple plant) helps break down proteins
• $. hydrochloric acid stimulates pancreatic secretion) activates pepsin andsterilies the stomach from bacteria and parasites
• .A#ASE needed to break down lactose found in milk products
• .9:ASE works to break down fats into fatty acids and glycerol
• 3; 49.E improves fat digestion) stimulates bile flow) aids gallbladder
• :A18EA#91 contains protease) amylase) and lipase) functions in theintestine and in the blood
• :A:A91 extracted from papaya fruit) aids in protein digestion
• :E:S91 breaks down proteins) function depends on availability of $.
• :83#EASE works to breakdown protein into amino
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