Glossary - "M"
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Maca – is a relative of radish and smells like butterscotch. It is consumed as a food and is sometimes used to boost energy. Typically added to smoothies, juice, and shakes, the ground root powder can also be used as an ingredient in coffee, chocolate, or oils. Research on the potential health benefits is limited.
Magnesium (Mg) – one of the six electrolytes - essential for maintaining normal nerve and muscle function, supporting a healthy immune system, keeping the heartbeat steady, and helping bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein. It is essential for more than 300 biochemical reactions in the body. Signs of magnesium deficiency can include nausea, constipation, headaches, nighttime leg cramps, numbness in the legs or hands, body weakness, tremors, and heart palpitations. If you do not get enough magnesium in your diet over a long period, you may be at a higher risk of health problems such as heart attack, stroke, diabetes, or osteoporosis. The RDA for magnesium for adults is 420mg (men) and 320mg (women).
Maitake Powder – an edible mushroom consumed widely in Asia as food and used in traditional medicine to treat diabetes and hypertension. Its extracts are commercially available as dietary supplements marketed to “enhance immune function” and to treat AIDS and cancer. However, these claims have not been validated by the FDA.
Malic Acid – an alpha hydroxy acid made by all organisms and found in certain fruits and wines. It is sour and acidic. It is widely used as a food additive to enhance the sweetness or tartness of fruit and vegetable juices, carbonated soft drinks, jams, wines, and candies.
Maltitol – a type of carbohydrate called a sugar alcohol, or polyol. Maltitol contains half as many calories as sugar and is 90% as sweet. Maltitol is commercially produced from starch for use in baked goods, beverages, chewing gum, sugar-free chocolates, hard candies, and ice cream. It has a low glycemic index. It can potentially cause gastrointestinal issues like gas, bloating, and diarrhea.
Maltodextrin – a type of carbohydrate, but it undergoes intense processing. It is a white powder from rice, corn, wheat, or potato starch. It is then cooked, and acids or enzymes are added to break it down more. The final product is a water-soluble white powder with a neutral taste. It is used to improve the texture and mouthfeel of food and beverage products, such as potato chips and "light" peanut butter, to reduce the fat content. It is also used as a substitute for lactose. It is also used as a filler in sugar substitutes and other products. It is only about 5% of the sweetness of sugar, although it has a high glycemic index. See the definition for "sweeteners" for further information and comparison to other options.
Maltose – a sugar made from two glucose molecules bonded together. It is created in seeds and other parts of plants as they break down their stored energy to sprout. Thus, foods like cereals, certain fruits, and sweet potatoes contain naturally high amounts of this sugar. It has a high glycemic index. See the definition for "sweeteners" for further information and comparison to other options.
Manganese (Mn) – a trace mineral that is essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol. Sources of manganese include shellfish (especially clams, oysters, and mussels), nuts (especially hazelnuts and pecans), whole grains (such as brown rice and oatmeal), and leafy vegetables.
Mannitol – a sugar alcohol used as a sweetener that is about half as sweet as sugar and has a zero glycemic index. Consuming large amounts can upset your stomach. It is also a diuretic. See the definition for "sweeteners" for further information and comparison to other options.
Maqui Berry – contains chemicals that act as antioxidants, which are thought to protect body cells from damage. People use it for dry eye, prediabetes, and many other conditions, but no good scientific evidence supports these uses.
MCT Oil (Medium-Chain Triglycerides) – a type of fat found in oils, such as coconut and palm oil. In recent years, MCT oil gained popularity as a supplement, with research suggesting health benefits ranging from increased energy to appetite control. However, these claims are not validated by the FDA. Increased interest in MCT oil’s benefits is partially due to the rise of the ketogenic diet and the influx of research on the benefits of coconut oil. Do not use MCT oil if you have diabetes or liver problems.
Metabolism – the chemical reactions in the body's cells that change food into energy. Our bodies need this energy to do everything from moving to thinking to growing. Specific proteins in the body control the chemical reactions of metabolism. The best foods for boosting your metabolism include protein-rich foods, mineral-rich foods, chili peppers, coffee, tea, beans + legumes, ginger, cacao, MCT oil, water, and seaweed.
Methionine – an essential amino acid in meat, fish, and dairy products. Amino acids are the building blocks used to make proteins. The body cannot make methionine, so it must be consumed in the diet. High methionine intake can elevate the risk of depression.
Milk Thistle Extract (Silybum Marianum) – scientific studies suggest that substances in milk thistle (especially a flavonoid called silymarin) protect the liver from toxins, including certain drugs, such as acetaminophen (Tylenol), which can cause liver damage in high doses. Silymarin has antioxidant and anti-inflammatory properties. And it may help the liver repair itself by growing new cells. However, these claims are not validated by the FDA.
Minerals – elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
Chromium (Cr) – an essential trace element some people use as a supplement. Chromium forms a compound in the body that enhances the
effects of insulin and helps lower glucose levels. But it also has risks, and its use as a supplement is somewhat controversial. It is easy to
get enough chromium through a well-balanced diet. Because the mineral comes from the soil, it is in most vegetables (e.g., broccoli), fruits
(e.g., grapes), and whole grains (e.g., whole wheat), along with grain or grass-fed meats. Chromium seems to have few side effects, but there
have been some reports of chromium causing occasional irregular heartbeats, sleep disturbances, headaches, mood changes, and allergic
reactions. Chromium may also increase the risk of kidney or liver damage.
Copper (Cu) – a mineral that you need to stay healthy. Your body uses copper to perform many essential functions, including making energy,
connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems and activates genes. Oysters and other
shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens and dried fruits
such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet. However, copper deficiency is rare except in specific
conditions, and you should consult a doctor before adding any copper supplement to your diet.
Fluoride (Fl) – a common mineral that occurs naturally and is released from rocks into the soil, water, and air. Rivers, lakes, and even the
ocean naturally contain some fluoride. Most fluoride is absorbed in the gut and stored in bones and teeth. Fluoride can be added to drinking
water as a public health measure to reduce cavities, prevent tooth decay, and support strong bones. There is no Recommended Dietary
Allowance for fluoride as nutritional requirements have yet to be established. However, the amount assumed to ensure adequate nutrition
has been set for adults 19+ years at 4 mg daily for men and 3 mg for women.
Fulvic Acid – a chemical compound formed when microorganisms in soil break down plant material over long periods. In some cases, this
process can take centuries. You can find fulvic acid in clay, sand, mountain rocks, and mud, which can have different properties depending on
where you source it. Research indicates that it could be helpful with ulcers, allergies, eczema, anxiety, memory recall, immune systems, and
gastrointestinal functions. However, these claims have yet to be validated by the FDA.
Iodine (I) – a mineral found in some foods (seaweed, fish, shellfish, iodized table salt, milk, cheese, yogurt, eggs, beef liver, chicken, fortified
infant formula). The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other essential
functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.
Iron (Fe) – a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells
that carries oxygen from the lungs to all body parts, and myoglobin, which provides oxygen to muscles. Your body also needs iron to make
some hormones. While our bodies can store iron, they cannot manufacture it. The only way to get it is to consume it. It can be found in meat,
poultry, seafood, organ meats, nuts + seeds, dried fruit, wholegrain pasta + bread, legumes, dark leafy vegetables, and tofu.
Manganese (Mn) – a trace mineral essential to our bodies in small amounts. Because we cannot make it, we must obtain it in food or
supplements. Manganese is a coenzyme that assists many enzymes involved in breaking down carbohydrates, proteins, and cholesterol.
Sources of manganese include shellfish (especially clams, oysters, and mussels), nuts (especially hazelnuts and pecans), whole grains (such
as brown rice and oatmeal), and leafy vegetables.
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Molybdenum – a mineral that you need to stay healthy. Your body uses it to process proteins and genetic material like DNA. Molybdenum also
helps break down drugs and toxic substances that enter the body. You can get it in your diet by eating legumes, whole grains, rice, nuts,
potatoes, bananas, leafy vegetables, milk, yogurt, cheese, beef, chicken, and eggs.
Selenium (Se) – a mineral found in the soil. It naturally appears in water and some foods. While people only need a minimal amount;
selenium plays a crucial role in their metabolism. It has attracted attention because of its antioxidant properties. It supports many of your
body's functions, including thyroid health and cognitive support. Good sources of selenium include Brazil nuts, seafood, lean meat, pasta, rice,
eggs, oatmeal, and baked beans.
Trace Minerals – include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium. Most people get the amount of minerals they
need by eating various foods. Trace minerals have essential functions, including being the building blocks of hundreds of enzymes, facilitating
biochemical reactions, helping growth and development, serving as antioxidants, supporting the blood system, and more.
Zinc (Zn) – supports several functions in the human body. As well as supporting the immune system, it enables the body to make proteins
and DNA, contributes to wound healing, and plays a role in childhood growth and development. It also has antioxidant properties. The best
source of zinc is oysters, but it is also plentiful in red meat and poultry. Other good sources are other kinds of seafood, nuts, whole grains,
breakfast cereals, and dairy products.
Molybdenum – a mineral that you need to stay healthy. Your body uses it to process proteins and genetic material like DNA. Molybdenum also helps break down drugs and toxic substances that enter the body. You can get it in your diet by eating legumes, whole grains, rice, nuts, potatoes, bananas, leafy vegetables, milk, yogurt, cheese, beef, chicken, and eggs.
Monk Fruit (Luo Han Guo) – is a small round fruit native to southern China. It has been used for centuries in Eastern medicine as a cold remedy and a digestive aid. Extracts from monk fruit also provide calorie-free sweetness in reduced-calorie foods and beverages. It is natural and up to 200 times sweeter than sugar, so while it can be expensive, a little goes a long way. It has a zero glycemic index and has no known side effects. See the definition for "sweeteners" for further information and comparison to other options.
Monounsaturated Fat – these are healthy fats when consumed in small amounts. They are designated by having one double bond in their carbon chain. They can help to maintain healthy cholesterol levels. Cholesterol is a fatty substance in your blood. Sources include peanut butter, almonds, cashews, hazelnuts, peanuts, pistachios, rapeseed oil, olive oil, olives, and avocados.
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