5 Commandments for a Sick Leg Day

Dennis Wolf's 5 Commandments for a Sick Leg Day

1. How you do it matters most.

 “Too many people don’t think there is a difference between weightlifting and bodybuilding. The biggest mistake I see in the gym is with form. Guys go too heavy and cheat, or don’t use a good range of motion. They just want to impress the other guys and girls at the gym or to be able to say they can squat x amount or lift all the weight the leg press machine holds— and none of that matters if your legs look like a chicken’s.”

2. Divide ‘em or don’t? A personal choice.

 “Whether you should train the whole leg at once or split up quads and hams depends on the person. If your hams are very bad, train them first or on another day. If your hams are pretty good, you can probably be OK training them with quads. Actually, only recently did I realize this is advice I need to take!”

3. Fill the tanks, but don’t top them off.

 “You should adjust your pre-workout meal portions depending on how large and demanding the body part is, relatively. I eat a little more carbs than usual before a leg workout, but not too much. I don’t think it’s good to have a huge meal of any kind before leg training. Then you feel sick to your stomach and that ruins the workout. I think it is also a reason you hear about so many guys throwing up from squats!”

4. Leave the maxing-out for powerlifters.

 “I have never tried to see how much I could squat or leg press for just one rep. I am a bodybuilder. I think that’s stupid and a good way to get hurt for a bodybuilder. I don’t even know why so many bodybuilders talk so much about how much weight this or that guy uses— our sport is all about the physique, so how weak or strong you might happen to be doesn’t even matter.”

5. Respect the need for recovery.

“Your muscles need time to recover from a workout, and I believe bigger muscles like the quads and hams need more time. Usually my legs stay sore for at least three days after I work them. I don’t think they would be recovered if I tried to work them at that time. Maybe every five days would be OK, but I give them a whole week between workouts.”

Only About 1 in 10 Adult Americans Are Health Literate

Just 12 percent of America’s 228 million adults have the skills to manage their own health care proficiently, according to the latest News and Numbers from the Agency for Healthcare Research. These skills, known collectively as health literacy, describe people's person’s ability to obtain and use health information to make appropriate health care decisions. They include weighing the risks and benefits of different treatments, knowing how to calculate health insurance costs, and being able to fill out complex medical forms.

A person with poor health literacy may not get good results from their health care and increase the risks of medical errors.

A 2003 survey of health literacy skills classified adults into four categories: proficient, intermediate, basic and below basic. In addition to the 12 percent deemed proficient, the survey found that:

• 53 percent had intermediate skills, such as being able to read instructions on a prescription label and determine the right time to take medication.
• 22 percent had basic skills, such as being able to read a pamphlet and understand two reasons why a disease test might be appropriate despite a lack of symptoms.
• 14 percent had below basic skills, meaning they could accomplish only simple tasks such understanding a set of short instructions or identifying what is permissible to drink before a medical test. Of these, 7 million were non-literate in English.

How Long-Term Planning Ensures Big-Time Results

Let’s face it—if you’re looking through bodybuilding magazines for a new workout, the one you are currently using is probably no longer working. One reason progress stagnates is that your body is a very adaptive organism. The more advanced you are, the more frequently you will need to change your workouts. 

It’s been said that the best workout is the one you’re not doing, so give yourself permission to try a new approach. More specifically, what you want to do is change your workout when you start reaching a point of diminishing returns. This change, however, doesn’t have to be a matter of guesswork—plan ahead for those gains!

First, outline a long-term plan of set-rep protocols. To become strong with minimal increases in muscle size, you need to focus on workouts of 1–4 reps. To develop strength with significantly more muscle mass, use 5–8 reps; for pure muscle mass, use 8–15 reps; for strength endurance, 15–30 reps.

This doesn’t mean you cannot use other set-rep protocols, but if your goal is building muscle, recognize that lower reps are more suited for developing strength, and higher reps for developing muscle endurance. Now let’s move from theory to practice by looking at a threemonth plan outlining the sets, reps, and rest intervals for a bodybuilding workout (see Chart A). Does this mean you would keep repeating these 12-week cycles? That could work, but once a year it would beneft you to insert a cycle that focuses on strength. Why? Two reasons: (1) You’ll be stimulating the fast-twitch muscle fibers that are not as actively stimulated in hypertrophy programs, and (2) when you go back to the higher reps, you’ll get a mental boost to push harder because the weights will feel lighter.

Here is an example of a two-month cycle (to perform once or twice a year) that focuses more on strength while still having a positive effect on muscle growth (see Chart B). 

Be aware that the speed at which you perform your repetitions will infuence the training effect. In the two training cycles above, lower the weight at a rate that is approximately two to three times as long as it takes to lift it. 

In a bench press, for example, you could press the bar to extended arms in one second and lower it in three seconds, with a one-second pause at the top of  the movement to ready yourself for the next rep. If you spend more time on one phase of the lift, such as lowering the weight to a count of six to eight seconds, then you’ll need to adjust the repetitions accordingly. As a general guideline, a set primarily designed to improve strength will take 40 seconds or less to complete, and a set primarily designed to improve hypertrophy will take 40–70 seconds to complete.

Another useful idea is to vary the exercises with each training phase; this ensures continual progress and helps to avoid overuse injuries. Rather  than performing barbell bench presses for all eight weeks of an eight-week training cycle, for the first two weeks you could perform dumbbell bench presses, followed by two weeks of dumbbell incline bench presses, followed by two weeks of barbell incline presses, and finishing of with two weeks of conventional bench presses.

With so many variables to consider, designing a long-term plan for your workout requires a fair amount of time. It’s worth it! Just start by using this general outline of sets and reps, and in the end you’ll achieve your goals faster. - FLEX

- See more at: http://www.flexonline.com/training/how-long-term-planning-ensures-big-time-results#sthash.Mol6itpR.dpuf

What You Need to Know About Grass-Fed Beef

Most of us benefit from high-quality animal protein. But what constitutes "high quality"? One key factor that has a tremendous bearing on the quality of the meat is whether or not the cattle was raised on pasture, opposed to a confined animal feeding operation (CAFO).

Joey Jones has been involved in the grass-fed beef market for over 17 years. He created the GrassfedNetwork.com—an online resource with ongoing monthly trainings for livestock producers, in which they learn how to improve the way they raise animals on grass.

While he grew up as a city kid, Joey got involved with ranching while attending college at Texas Tech University.

"In West Texas, I was doing that in a county that had the second largest feedlot. The smell of that was just horrendous as most of us have smelled... When the wind was blowing from that direction, it didn't matter what part of town you were in; the entire city could smell it.

That smell isn't a natural smell. I only know that now, from working with naturally raised animals that simply don't have those smells. Those smells are sick animals."

About 18 years ago, Joey and his wife started an organic co-op, which also offered grass-fed beef. The more involved he got, the more he realized that many of today's farmers have forgotten how to raise animals on grass only, which is what led him to create Grassfed Network.

Definition of Grass-Fed

There's a lot of confusion about the term "grass-fed," and in many cases, it's an abused term like the word "natural." Some producers of beef will misuse this term because the rules around it are still somewhat undefined. 

Most all calves are fed grass for a certain amount of time. This is one factor that allows less scrupulous producers to get away with calling their beef grass-fed. The key to a truly grass-fed product is actually the finishing. Optimal beef is both grass-fed and grass-finished beef.

"The only way to know any product that you're buying, whether it's produce or meat, is really to know the source of that product, and know their practices,"

Joey says. "It is true that all animals are fed grass at some point unless they're dairy animals; there are actually dairy animals that never see a blade of grass...

But almost all beef animals are going to be on grass at some point in their life. It definitely is the grass-finished product that you're after. And they're difference is big." 

Joey recounts one test he performed with one of his clients, who had a herd of animals raised on grass. The animals were finished for two different grass-fed meat buying organizations.

One of the organizations accepted dried distillers grains with solubles (DDGs) as a supplement. DDGs are the corn that has been processed in a refining process that removes the starch, leaving only the dry matter from the corn.

Since there's no starch, it technically qualifies as a grass-fed feeding supplement. The other did not accept DDGs. So one group of the animals got about two pounds of DDG a day, whereas the other group only got grass forage.

"When we processed those animals and sold them, we took a meat sample from both groups," Joey says. "In that three-month period... [the DDG-fed] group had no health benefits left whatsoever in the meat. The group that didn't get those DDGs still had all the health benefits that we expect from a grass-finished product."

Some of the benefits of grass-fed and grass-finished beef include higher levels ofconjugated linoleic acid (CLA) and other healthy fats. As Joey notes, "Many times the health benefits reside in the fat more than the meat itself and the muscle tissue."

It also has a more balanced ratio of omega-3 to omega-6. Modern food, in which processed foods and vegetable oils dominate, has led to a dramatic increase in omega-6 over omega-3.

Compared to a century ago, we now have 100,000 times higher intake of omega-6, which does not bode well from a health perspective. Substituting processed vegetable oils with healthy animal fat is a good approach that will help optimize your health.

Most Grass-Fed Beef Sold in the US Is Imported...

Surprisingly, most of the grass-fed beef sold in the US is actually imported from Australia and New Zealand¹ Some grass-fed beef is also sourced from countries like Mexico, Nicaragua, Brazil, and Uruguay.²

Joey believes the primary reason for the import of grass-fed beef is that it’s cheaper to grass finish in those countries than to finish on grain. The beef market in the US is for grain finished animals predominately, so there are very few grass-fed producers compared to conventional producers in the US. 

When the demand for grass-fed is realized by the beef industry, the numbers of producers will increase and the demand can most certainly be met by US producers. In Australia, 70 percent of all Australian cattle are pasture-raised and finished, and many of the grass-fed cattle operations are indeed massive. Such is not the case in the US at the moment.

"There are not a lot of large-scale producers of grass-fed beef [in the US] though there are some," Joey says. "I think people will probably misunderstand what large-scale is. Most producers are going to have 100 or less head of animals.

They're only slaughtering one or two animals a month and so on, and direct it to the farmer's market or something like that... But some of these operations do much, much more – 30 heads a month or 3,000 head a year...

Their primary difference is going to be in the last 90 to 120 day of life. Beef animals for the most part are going to be raised on grass. Although in a commercial operation, calves start getting supplemented with grain as soon as they get separated off from their mothers.

There's grain introduced very early on in the animal's life. Although they're out on grass, they're getting supplemented to a large degree by grain, whereas a grass-fed animal – a true grass-fed animal – is only going to have grass or forages throughout their life. Any growing plant is a forage for livestock."

According to Joey, the grass-fed market only makes up about three percent of the US beef ranchers. Fortunately, that number isgrowing. Overall, grass-fed beef sales have been increasing by about 20 percent a year for the last six years. It's the only growing segment of the beef industry as a whole.

How to Evaluate Grass-Fed Beef Sold at Your Local Grocer

For those of you who do not live near grass-fed producers, one option is to look for grass-fed beef in your local grocery store. Publix, for example, sells USDA organic, grass-fed beef. Joey recommends looking for the country of origin on the label.

"The first thing to do is make sure that it's a US-based product. That's the first step," he says. "It's impossible to know your producer if you're producer is from Uruguay or Australia. And we have no control over how that product is raised in Uruguay and Australia. Their standards are going to be different from ours, and there's simply no way to have an oversight on that.

Once you've established that it's a US-based product, you can find out who the supplier is... There are a number of larger-scale sellers of grass-fed product that are buying from these smaller producers... [C]all in and find out what their standards are and what their protocol is. All of them have different standards for their producers. You want to know what they're allowing and what they're not allowing."

Joey also suggests thinking of grass-fed beef as a seasonal product, just like produce. While this might not be a very popular idea, it has some merit. All foods have a season in which it grows, followed by harvesting and consumption. You could buy it fresh, in season, and then freeze it of course. According to Joey, a steak or ground beef will stay fresh for up to a year if properly vacuum sealed and frozen.

Organic versus Grass-Fed and Finished Beef

It's important to recognize that while the USDA 100% Organic label is good, it's not necessarily a guarantee that the meat has been grass-fed and finished. In fact, the organic label is costly for ranchers, and many actually raise their cattle in ways that provide superior beef compared to beef bearing the organic label. In my mind, a truly grass-fed, grass-finished product is superior to organic.

One argument some ranchers will give is that they have to feed their animals grains because there's no grass growing in the winter. While that may be true in some areas, there are many parts of the US where year-round pasturing is possible. Gabe Brown, whom I interviewed, is even doing it in North Dakota, so if there's a will, there's usually a way.

"It is certainly possible, in many years, to get away with not feeding any hay by extending that grazing season, either by having pastures that are more native, or supplementing pasture with cover crops that will not only provide a grazing medium but also are going to help build soil and organic matter," Joey says. "The term 'organic' simply means that what it's been fed qualifies under the organic label. That can include grains and a number of other things. It doesn't necessarily mean that you're getting the health benefits of the grass-finished product.

 As I mentioned earlier, even a minute amount of grain, even though the starch is removed, eliminates the health benefits of the product. Grass-finished is much more important than organic... I also think local is important. We're getting more and more global, and we need to draw back in a little bit and support our local economy. We do that by buying from local people as much as possible. Farmer's markets are great place to find the product. You can obviously talk with producers there, whether it's produce, beef, lamb, or whatever the case may be. I think that's a great start for helping to support our overall economy."

Getting to Know Your Farmer Is the Best Way to Ensure High-Quality Food

To make sure you're getting the highest quality possible, your best bet is to get to know your local farmer or rancher—what his philosophy is and how he raises his herd. If at all possible, visit the farm to see the operation for yourself. Is it a clean and well-run farm? (Granted, you need to understand that "clean" does not mean sterile, when it comes to a farm environment.) Questions to ask include:

Do you give the animals hormones?

Are antibiotics used, and if so, when and why?

Are the animals confined in a yard or are they fed hay at any point during their growth? And if so, for how long?

Are the animals finished on hay or on pasture?

What is the pasture mix made of? Regional, native grasses, or coastal hay?

At what age is the animal finished? An ideal target for optimal fat content and taste is around 20-24-months, although some producers will go as long as 30 months, which is also fine.

When it comes to taste, several factors come into play, including genetics of the animal, the feed, and any vitamin and mineral supplements it may have been given. Typically, British cattle breeds such as Angus, Hereford, and British White, tend to be favored. Contrary to the CAFO model, smaller animals, also referred to as "heritage-sized" animals, tend to render higher-quality meat. "You're looking for a shorter and wider animal, instead of a tall and leggy animal," Joey says.

Resources for Farmers and Consumers Alike

The Grassfed Network is a resource for farmers who want to learn more about transitioning to raising their animals on grass. The names of these farmers are not released on the website, but there are a number of other organizations that can help you locate grass-fed beef and other organic produce, including the following:

Eat Wild: With more than 1,400 pasture-based farms, Eat Wild's Directory of Farms is one of the most comprehensive sources for grass-fed meat and dairy products in the United States and Canada.	Local Harvest -- This Web site will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce, grass-fed meats, and many other goodies.	Eat Well Guide: Wholesome Food from Healthy Animals-- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
Grassfed Exchange	FoodRoutes -- The FoodRoutes "Find Good Food" map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.	Farmers' Markets -- A national listing of farmers' markets.

Sugar Shock

By Matthew Kadey, MS, RD

We’ve all been there. You do your best to eat clean every day, only to have a plate full of donuts show up in the office lunchroom. Redolent of sweet goodness, they inspire you to do your best Scooby-Doo impersonation and polish off a trio of them as you send self-control packing.

But don’t beat yourself up too much; even the most devout fitness professional isn’t immune to the occasional sugar binge. You see, our brains are hard-wired to crave sugar because it pumps out dopamine, a feel-all-tingly-inside hormone, when it gets its fix. Eventually, just as morphine or cocaine addicts need extra hits in order to feel an effect, you can begin to need more sugar to feel satisfied. A vicious cycle indeed. Your brain may even shoot out dopamine when you just think about eating something sweet. Try this: Place a slice of chocolate cake and a bowl of broccoli in front of you and see which musters more excitement. We thought so! And food companies have been all too happy to take maximum advantage of this evolutionary hiccup, offering us a seemingly endless supply of sugar grenades that provide mega-shots of sweeteners.

Though the American Heart Association recommends men and women limit their intake of added sugars and empty-calorie sweeteners to 9 teaspoons (about 150 calories) and 6 teaspoons (100 calories) a day, respectively, the latest figures from the U.S. Department of Agriculture suggest the average American is now pounding back about two-and-a-half times this much, potentially without even realizing it. Just one 12-ounce can of regular soda contains about 8 teaspoons of sugar or 130 calories. It doesn’t take a medical Einstein to deduce that any physique-minded person who consumes near this amount risks blowing up his or her fitness gains quicker than you can say “red velvet cupcake.” Not only is excess sugar likely to quell your fat-burning metabolism and be directly converted to the fat that pads your belly, high intakes are also linked to increased risk of diabetes and heart disease, partly because of sugar’s tendency to drive up internal inflammation.

But there’s good news: Seductive sugar cravings are a lot like the weather. As long as you prepare properly, you can outsmart them. Here are a handful of tips to help you slash your intake of the sweet stuff and ixnay those no-holds-barred donut face-stuffing sessions.

Sugar-Busting Tip No. 1: Read the Fine Print

Beyond the obvious, like soda beverages and boxed cereals adorned with cartoon characters, added sweeteners lurk in a dizzying array of supermarket foods, including soups, bread, salad dressings, pasta sauces, BBQ sauces, crackers and cold cuts. By buying and eating these products, you only encourage your need for sweetness as your palate becomes increasingly enslaved to its devilish ways. And while some companies are bidding adieu to the much-maligned high-fructose corn syrup, their items can still contain an alarming amount of sweetness in other forms. Rice syrup, dextrose, malt sugar, fruit-juice concentrate, agave and evaporated cane juice are among the less-chastised euphemisms for sugar that also can leave your six-pack a few cans short. If any of these are among the first few ingredients in a packaged food, try to find better alternatives.

Unfortunately, the Nutrition Facts panel does not distinguish between natural sugars (like fructose in fruit and lactose in milk) and those pumped into the food surreptitiously, so you must be a detective and carefully read ingredient lists to suss out sugars by any given name. So when buying a yogurt, you’ll notice that several grams of sugar may appear in the nutrition rundown, but if you don’t see any sweeteners present in the ingredient list, you can rest assured the only sugar present occurs naturally.

Sugar-Busting Tip No. 2: Play the Clock

Because you thrive off spending a solid amount of time at the gym, the best time to satisfy a sweet craving is after a serious workout. That’s when muscles are itching for glucose to help replace spent stores of glycogen, the main source of energy for high-intensity exercise. Plus, the sudden rise in insulin levels caused by sugar intake can drive recovery nutrients into your muscle cells. You don’t want to go overboard, though, but if you’re going to give in to a gummy-bear temptation, this would be the ideal time to do so. What’s more, satisfying a lion-size sweet tooth after working out may help you put on the brakes when confronted with sugary goodies at other times in the day. You’ll also want to provide your muscles with a regular dose of quick-digesting carbohydrates (30 to 60 grams each hour) when exercising at a constant pace for more than one hour so you can push harder instead of feeling like you’re running through Jell-O.

Sugar-Busting Tip No. 3: Embrace Other Tastes

Sugar is but one of the five main tastes — the others are salty, sour, bitter and umami. These days, anything sour or bitter gets masked with sweeteners to become more appealing to our sweet-crazed palates. But if you gradually increase your intake of pure sour (such as plain yogurt or sour cherries) and uncompromised bitter (more kale, please!) foods, soon you’ll no longer need to spike your morning coffee or bowl of plain oatmeal with the sweet stuff. Besides, the taste of bitter, sour and umami are generally the tastes of health. Foods, like dark leafy greens, plain Greek yogurt and mushrooms, respectively, that fall into these categories are loaded with the vital nutrients to help propel muscle growth and overall health.

Sugar-Busting Tip No. 4: Go au Naturel

The sweetness our ancestors enjoyed came entirely from whole foods. So take a little dietary advice from the caveman and tame your sweet tooth using foods that provide natural sugars — think fruit, dairy and sweeter-tasting vegetables like carrots, sweet potatoes and roasted beets. They’re part of nutrient- and fiber-rich packages that won’t have nearly the same odious effects on your physique and health as sugary processed items. For proof, check out the math: You’d have to eat three whole oranges to ingest roughly the same amount of sugar as found in some flavored yogurts. Dried fruit and 100 percent fruit juices will also do in a pinch, but they are more concentrated sources of sugar calories, so limit your intake, particularly to breakfast or postworkout, when the body is better able to metabolize that sugar and keep it from ending up in fat stores.

Sugar-Busting Tip No. 5: Try the Alternatives

When you want to sweeten the goods, there is no shortage of zero-calorie sugar alternatives on the market to choose from. While options like aspartame and sucralose have a sketchy track record when it comes to health measures, more natural choices such as stevia, chicory and xylitol are a better way to quell cravings minus the hit to your waistline. But tread lightly. Studies suggest that consuming too many artificially sweetened items may result in a paradoxical increase in sugar intake and bodyweight. That’s because they may whet your appetite for sweets, causing you to overindulge in diet-derailing sugar-laden foods like sumo-size muffins. Plus, faux sweeteners may not teach your taste buds to enjoy a diet that is a little less sweet overall. Because the sweetness levels of natural sugar alternatives can vary greatly, follow the manufacturer’s directions when using them in place of sugar in recipes.

Sugar-Busting Tip No. 6: Load Up on Other Nutrients

Spikes and sudden drops in blood-sugar levels caused by spoiling a sweet tooth rotten can lead to further sugar cravings and binges. Also, because sugar tastes great and doesn’t contribute to satiety like protein, fat and fiber do, it can lead to overeating and subsequent fat gain. As you may have noticed, it’s easy to pound back a plate full of sugar-bomb chocolate-chip cookies. A bowl of beans? Not so much. Making sure to include slow-digesting protein, fat and fiber with your meals and snacks will help bolster satiety and prevent any drastic blood-sugar swings, which will ultimately set you up for less sugar lust.

Sweet Stuff

These snacks can help quell your sugar cravings while providing some nutritional perks, as well.

Chocolate Milk: It’s a powerful mix of protein and sugar for postworkout recovery.

Pickled Beets: The ruby vegetable has a higher sugar content than other veggies, and its naturally occurring nitrates may bolster exercise performance.

Dried Figs: They’re chewy and a good source of fat-burning calcium.

Frozen Grapes: To make this sweet treat, spread whole red grapes in a single layer on a baking sheet, freeze until firm and store in an airtight zip-top bag. Though frozen, they will still be easy to bite into, with a creamy consistency.

Dark Chocolate: It provides a hefty dose of disease-thwarting antioxidants. Choose brands with at least 70 percent cocoa for more antioxidants and less sugar.

Minerals complete the Nutritional Requirement of the body

 Human body is a complex structure which needs different elements in order to work properly. Elements that make our body functioning are vitamins and minerals, both elements are equally important for us. Minerals are basically helpers of vitamins, without minerals vitamins in the body would not work properly in the body. Deficiency of mineral is equally dangerous as deficiency of vitamin. In this article we will discuss about minerals and its importance for the body. Calcium

• Helps in contraction of nerve impulse and muscles
• Provide strength to bones and teeth
• Good for functioning of heart
• Helps in blood clotting

Magnesium

• Helps in maintaining the alkaline balance of the body
• Help in proper activity of neuro muscular
• Helps in transferring intra muscular water for bones and liver

Sodium

• Helps in maintaining balance of fluid in the body
• Maintain electrolyte balance in the body
• For nerve impulse condition it is important mineral

Potassium

• Good for rhythm of heart
• Helps in maintaining balance between base and acid
• Helps in providing potential to membrane of body cell
• Good for conducting impulse of nerves

Selenium

• Synergist of Vitamin F
• Scavenger of peroxidase
• Work as an anti carcinogeniz
• Work as a glutathione peroxidase

Silicon

• One of the important minerals for cartilage tissue
• Helps in providing elasticity to tissues of the body
• Helps in formation of bones and collagen

Iron

• Helps in transporting electrons in the body
• Helps in transporting oxygen in the body
• Works as an enzyme activator
• Helps in forming hemoglobin in the blood

Zinc

• Important for synthesis of protein
• Helps in transportation of carbon di oxide
• Helps in storing insulin in the body
• Helps in metabolize carbohydrate in the body
• Good for proper functioning of sexual organs
• Helps in healing wound of the body

Tin

• Helps for proper growth of the body
• Helps for synthesis of protein

Nickel

Activate enzymes of liver

Chromium

• Helps insulin for proper activity in body
• Helps in utilizing cholesterol and glucose in the body
• One of the good minerals for heart muscles

Boron

Loss of calcium can be prevented by using this mineral

Molybdenum

• Works as an oxidative enzyme for the body
• Works as an enzyme activator for the human body
• Helps in formation of Uric acid

Vanadium

• Helps in synthesizing cholesterol of the body
• Strengthen bones and teeth of the body
• Reduce blood lipids from the body

Copper

• Produce RNA
• Oxidize enzyme activator
• Utilize body cholesterol
• Elasticity of formation of body tissues
• Increase level of haemoglobin in blood

Phosphorus

• Provide energy to the body
• Form membrane of body cells
• Increase metabolic rate of the body
• Balancing base and acid of the body
• Build bones and teeth of the body
• Helps in absorbing calcium of the body

Manganese

• One of the important mineral for nerve tissue and connective tissue
• Proper utilization of vitamin B1
• Produce joint fluids
• Metabolize carbohydrate