Not too long ago, I introduced what I call the new “Hierarchy of Nutrition.”
At the base of this hierarchy is Primal Nutrition. These are the nutrients you need for basic survival.
Next on the hierarchy comes Ortho Nutrition. The word, “ortho,” means to straighten. Ortho Nutrition includes the nutrients necessary to counter the toxins and shortages in our modern environment. It’s what your body needs to achieve good health.
Beyond Ortho Nutrition lies Ultra-Nutrition and Telo-Nutrition. These are nutritional steps you should take to achieve above-average health and prolong youth.
This approach is radically different from conventional views of nutrition. Most nutrition advice today focuses on just “getting enough” of key nutrients.
With my Hierarchy of Nutrition, that’s just the starting point.
This idea seems has made quite an impression on with readers, and your responses have been overwhelming.
Many of the questions have been about a Hierarchy of Nutrition that can help maintain a more youthful appearance. And in the future, I may develop a “beauty hierarchy.”
But for now, here are five minerals key to both Primal and Ortho Nutrition for promoting a fresh, youthful look.
Zinc has a reputation as a skin healer. It’s been used for centuries in skin creams and ointments. It’s also one of the safest, most effective sunblock ingredients available.
But zinc is even more important to your skin on the inside.
It’s a key component of your cell membranes. It’s also part of one of your body’s most powerful antioxidants – Cu-Zn-SOD. This enzyme is one of your major defenses against photoaging, which is the damage done to your skin by over-exposure to ultraviolet light.
Zinc is also critical for forming collagen, the main structural protein in your skin. In fact, one of the signs of zinc deficiency is dermatitis – inflamed skin.
You don’t need a lot of zinc – about 8 mg per day for women and 11 mg for men. The best sources are lean meats. Some legumes also have a fair amount of zinc, but they also contain phytic acid – an anti-nutrient that blocks the absorption of zinc.
Iron plays a key role in oxygen transport – critical for cellular health. You also need iron for DNA synthesis and the proper function of your immune system. These jobs alone make iron essential for life.
But iron has another job most people don’t know about.
Iron promotes better sleep. This is essential because your body rebuilds and repairs itself most effectively when you sleep. Studies show that getting enough iron is especially good for reducing so-called “restless leg syndrome.”1
Most adults only need about 8 mg of iron a day. But women under 50 should get 18 mg. Some women may need supplements to reach this level, but men rarely need iron supplements. Lean meats and seafood – as well as dried fruits – are good sources of iron.
Your body also needs magnesium for many functions. For example, hundreds of enzymes depend on magnesium. But, like iron, magnesium has a key function very few people know about.
If you don’t get enough magnesium, your body can’t fully use vitamin D.
You need vitamin D to replace skin cells. The lower layer of your epidermis constantly builds new skin cells for the upper layers. But without enough vitamin D, this process slows, leaving your skin looking older and unhealthy.
Studies show magnesium is key to maintaining healthy vitamin D levels.2
Men need about 420 mg of magnesium per day; women, about 320 mg. Dark green leafy vegetables are your best dietary source for this mineral.
To keep a fresh, youthful look, you also need to do more than get the right nutrients into your cells. You have to be able to move the junk out. And that’s where our next mineral – potassium – comes in.
Potassium helps control the “membrane potential” of your cells. This is the ability of your cells to move molecules in and out through the cell wall.
Waste building up in your cells is a lot like trash piling up in your kitchen. If you don’t take out the trash, your kitchen –and you – will look awful in no time.
Adults need about 4,700 mg of potassium a day – or about as much as in 11 bananas. To get enough, eat a variety of fruits and vegetables every day.
Finally, a few words about an overlooked mineral… silicon. You don’t hear much about it, but silicon makes a significant contribution to a more youthful appearance.
For one thing, you need small amounts of silicon to form healthy bones and cartilage. Studies also suggest silicon improves the smoothness of skin and the strength of hair and nails.
Silicon is a common element, and small amounts are found in many plant foods. Bananas and string beans are the best sources of easily absorbed silicon.
To Your Good Health,
Al Sears, MD
1. O’Keeffe, S.T., et al, “Iron status and restless legs syndrome in the elderly,” Age Ageing. May 1994; 23(3): 200-203.
2. Zittermann, A., “Magnesium deficit – overlooked cause of low vitamin D status?” BMC Medicine. 2013; 11: 229.
3. Barel, A., et al, “Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin,” Arch Dermatol Res. Oct 2005; 297(4): 147-153.