An index of nutrition articles written by Dr. Currey.

Copper is another trace metal that is essential to life. This is the same copper you would see in home decor, jewelry, and wiring. In the body, it plays roles in energy production; iron metabolism; bone, tooth, and connective tissue formation; nervous system function; and oxidative stress.

Calcium is the most abundant mineral in our body. We store most (~99%) of it in our bones and teeth as hydroxyapatite, a large molecule that combines calcium, phosphorus, and oxygen.

The remaining small amount circulates through our body. This circulating calcium plays many important roles, including constricting or relaxing our blood vessels, sending nerve impulses, contracting and relaxing our muscles, and releasing hormones like insulin when they are needed. Calcium even plays several key roles in our blood clotting along with Vitamin K!

Unfortunately, calcium is a nutrient of concern with a significant portion of our population not eating enough.

B12 is the last of our water-soluble B-complex vitamins. It plays many important roles and is closely connected to the actions of folate. It is a large and complex molecule that requires a well-functioning digestive system for absorption and is commonly deficient in those over 60 due to a natural decline in digestive function. Low vitamin B12 levels have been associated with several different diseases.

Folate plays many very important roles in the development of our nervous system, in the regulation of our DNA, the creation of our blood cells, and so much more. Let’s learn more about this nutrient of concern!

Biotin for hair and nails? Not so fast. Biotin is a necessary nutrient for many biological processes including fetal development and the regulation of our DNA, but those hair and nail supplements are just a great marketing trick. Dive in to learn more about B7.

B5 is also known as pantothenic acid and it is a nutrient that is essential for all living things. It is also abundantly available in many different foods. Let’s explore this nutrient that plays vital roles in our energy production, the regulation of our DNA, helps us make acetylcholine, and so much more!

This important vitamin plays key roles in our ability to turn our food into energy, reduce oxidative stress/damage in the body, metabolize B6, folate, niacin, and iron, and metabolize medications and toxins. (1) This is not an insignificant list of accomplishments!

Thiamin (B1) plays an important role in energy production. It is involved in the metabolism and energy extraction of carbohydrates, branched-chain amino acids, and fatty acids. (1) Without thiamin, we wouldn’t be able to make ATP - the chemical form of energy produced by our mitochondria (the powerhouse of the cell!).

Vitamin D has gotten a lot of attention over the past decade, and for good reason. This fat-soluble vitamin is made by our bodies and can be eaten or taken as a supplement. Like all other vitamins, it is no magical cure-all, but it does play a vital role in our overall health and functioning. Like flavonoids and vitamin A, vitamin D can and does influence the activity of our DNA, turning genes on and off by binding to receptors on the outer layer of our cells.

This week, we are continuing our discussion of foods that are a wealth of nutrition. Last week we discussed greens, and this week we will talk about beans. Beans and greens make up the bulk of my diet and after reading these two articles, I’m sure you will see why.

These nutritional powerhouses are often overlooked. They aren’t as sexy as a big juicy steak, but pound for pound, they have a more diverse set of nutrients to offer, and are easier on your wallet and our planet!