Minerals important as antioxidants

Oxidative stress is characterized by an imbalance in the body between oxidizing agents — reactive oxygen species (ROS) and reactive nitrogen species (RNS) — and the body's antioxidant capacity. This imbalance can be caused by physical demands such as intense and constant sports practice, insomnia, stress, poor diet, among other causes. Oxidative stress can promote damage to various cellular components, and when this occurs chronically, non-communicable diseases develop, such as atherosclerosis, diabetes, degenerative disorders, obesity, and cancer. To neutralize the effects of ROS and RNS, the body's antioxidant defense system must be balanced. Antioxidant minerals play an important role in this process.

Minerals considered antioxidants are those that, in some way, participate in processes to attenuate the effects of oxidative stress. Such attenuation can be achieved through different mechanisms of action:

• preventing the formation of free radicals or non-radical species (prevention systems);

• neutralizing free radicals, thereby hindering the action of these scavenging systems; or

• promoting the repair and reconstitution of damaged biological structures (repair systems).

Among the main minerals with antioxidant action in the body, the following stand out: zinc, selenium, copper, and magnesium, though all listed below also have various important physiological functions.

The daily requirements for Calcium are 800 to 1000 mg. The main sources are: dairy products, vegetables (e.g., broccoli, spinach, cauliflower, and cabbage), peas, beans, almonds, walnuts, hazelnuts, and soy. A decrease in this mineral may be associated with low dietary intake, gastrointestinal disorders (hypochlorhydria, vitamin D deficiency, high fat and protein intake, lack of physical exercise, and a diet rich in phosphate-containing foods [“cola” type soft drinks]) — as well as bone problems (osteopenia, osteoporosis). Frequently, elevated calcium can indicate a calcium-phosphorus imbalance in osteoporosis, periodontal disease, kidney stones, and heavy metal poisoning such as lead and aluminum. Hypervitaminosis D (rare nowadays), excessive intake of protein, salt, or sugar also leads to a negative calcium balance. Maintaining a dietary calcium/magnesium ratio of 2/1 to a maximum of 1/1 is of great importance; a high ratio can facilitate a calcification process, which does not occur with concomitant high magnesium intake. Also, a low calcium/magnesium ratio may be associated with PMS (Premenstrual Syndrome).

References: 1) BASSO, L et AL. – “ Effect of Magnesium Supplementation on the fractional Intestinal Absorption of 45 CA in Women with a Low Erythrocyte Concentration” – Metabolism, 49, 1092-6,2000. 2) MIEKELEY, N, et al. – “ Elemental Anomalies in Hair as indicators of Endocrinologic Pathologies and Deficiencies in Calcium and Bone Metabolism”, - Journal of Trace Elem. Med. Biol., 15, 46-55,2001. 3) SHAMBERGUER, R.J. – “Calcium, Magnesium and other Elements in the Red Blood Cells and Hair os Normals and Patients with Premenstrual Sindrome” – Trace Elem. Res.94, 123-9,2003.

The daily requirements for Copper are 2 to 3 mg. The main sources are: seafood, whole grains, wheat, shellfish, organ meats, beans, dried fruits, almonds, hazelnuts, and Brazil nuts. A decrease in copper may be associated with high intake of zinc, molybdenum, or manganese. An increase can occur in Wilson's disease and in conditions linked to increased free radicals (oxidative stress), such as diabetes mellitus and chronic infection. It can also come from contaminated water, cookware, fungicides, and IUD (intrauterine device) use (this case is very rare). An increase can also originate from external hair contamination, especially in people who frequently swim in pools. In this case, to confirm whether the increase is only in the hair and does not reflect an internal condition, serum and/or 24-hour urine copper levels should be measured. References: 1) SALONEN, et AL. – “Interactions of Serum Copper, Selenium and LDL Cholesterol in Atherogenesis” – Brittish Medical Journal, 302, 756 -60, 1991. 2) WILSON, L. – “Nutritional Balancing and Hair Analysis” – PRESCOTT, AZ -USA, 2004, p. 185-9. 3) SHAMBERGER, R.J. – “ “Validity of Hair Mineral Testing” – Biol. Trace Elem. Res.87, 1 -28,2002. 4) MATSUO, M. ET AL. – “ Screening for Menkes Disease using the Urine HVA/VMA Ratio” – j.Inherit. Metb. DIS, 28”. 89-93,2005. 5) Schlief ET AL. – “NMDA Receptor Activation Mediates Copper Intake: Effect of Indexes of Copper Status, Antioxidant Status and Immune Function in Young Men” – AM. J. Nutr.79, 1037-44,2004.

The daily requirements for Chromium are 50 to 200 mcg. The main sources are: brewer's yeast, liver, whole grains, barley, free-range eggs, and hypoglycemic plants (pata de vaca, carqueja, pedra hume kaa, and bajiru). A decrease in chromium can occur in patients with decreased insulin activity, impaired glucose tolerance, atherosclerosis, and diabetes mellitus. Supplementation with chromium-GTF usually leads to improved insulin secretion and increases cerebral serotonin formation. An increase can be caused by excessive intake of hexavalent chromium and can lead to allergic phenomena and symptoms of intoxication. It occurs in people who work directly with chromium salts (leather tanning, lithography material, and pigment factories such as chromium), making it very rare. References: 1) POVOA, Helion, ET AL. – “ Oligoelements in Patients with Depression” – Free Rad. Biol. Med.25. Suppl. 1, 275, 1998. 2) ANDERSON, R., ET AL. – “ Urinary Chromium Excretion and Insulinogenic Properties of Carbohydrates” – Amer. J.Clin. Nutr.1, 1864-8, 1990. 3) NADAL, M. et al. – “ Monitoring Metals in the Population living in the Vicinity of a Hazardous Waste Incinarator: Levels in Hair of School Children” – apud WILSON, L. “ Nutritional Balancing and Hair Analysis” – PRESCOTT, AZ – USA, 2004, pg.185-9.

The daily requirements for Iron are approximately 10 mg. The main sources are: algae, meats, seafood, wheat germ, lentils, beans, and vegetables (spinach). Iron may be decreased in hair, and if this occurs, the low level should be confirmed by a blood test.

An increase can occur in hemochromatosis, siderosis, and possibly in circulatory disorders, leading to oxidative stress (excess free radicals). This condition should be confirmed by serum ferritin determination. An increase of this mineral in the hair can be caused by contamination from shower water or common bathing. References: 1) BISSÉ, E. – “ Hair Iron Content:; Possible Marker to Complete Monitoring Therapy of Iron Deficiency in Patients with Chronic Inflammatory Bowel Disease” – Clinical. Chemistry, 42,270-4,1996. 2) BLAUROCK – BUSCH, E, Griffin, V. – “ Mineral and Trace Element Analysis” – Published by TMI INC, Boulder, CO, USA, 1996, p.77-85. 3) WILSON, L – “ Nutritional Balancing and Hair Analysis” – PRESCOTT, AZ – USA, 2004, p.331.

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