MineralsDietary minerals are basic elements required by living organisms such as the human body. Of course, the four elements carbon, hydrogen, nitrogen, and oxygen are considered standard in all living bodies. The term "mineral" can be confusing, since the definition is usually to describe ions, not chemical compounds or actual minerals. Once dissolved, so-called minerals do not exist as such, sodium chloride breaks down into sodium ions and chloride ions in aqueous solution. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt." The common minerals for intake include calcium, chloride, magnesium, phosphorus, potassium and sodium. Vitamins, which are not considered minerals, are organic compounds, some of which contain heavy elements such as iodine and cobalt. The dietary focus on "minerals" derives from an interest in supporting the biosynthetic apparatus with the required elemental components. Appropriate intake levels of certain chemical elements is thus required to maintain optimal health. Commonly, the requirements are met with a conventional diet. Excessive intake of any element will lead to poisoning. For example, large doses of selenium are lethal. On the other hand, large doses of zinc are less dangerous but can lead to a harmful copper deficiency. Dietary minerals classified as "macromineral" are required in relatively large amounts. Conversely "microminerals" or "trace minerals" are required relatively in minute amounts. There is no universally accepted definition of the difference between "large" and "small" amounts. The important thing to learn concerning mineral intake is to know what you need to take care of any deficiency and to know how much to take. A doctor should always be consulted if in doubt or if a serious deficiency is present. An overdose of any mineral may well pose a serious danger to your health. Essential MInerals There are at least six minerals that are required to support biochemical processes in the body. *Calcium (for muscle, heart and digestive system health, builds bone, neutralizes acidity, supports synthesis and function of blood cells). *Chloride (for production of hydrochloric acid in the stomach and in cellular pump functions). *Magnesium is required for processing ATP and related reactions (health, builds bone, increases alkalinity). *Phosphorus is a component of bones (see apatite) and energy processing and many other functions (bone mineralization). *Potassium is a systemic electrolyte and is essential in coregulating ATP with sodium. *Sodium is a systemic electrolyte and is essential in coregulating ATP with potassium. Trace Minerals
Cobalt is required for biosynthesis of vitamin B12 family of coenzymes Copper is required component of many redox enzymes, including cytochrome c oxidase Fluorine participates in formation of tooth enamel which contains fluoroapatite (see Water fluoridation) Iodine is required for the biosynthesis of thyroxine Iron is required for many proteins and enzymes, notably hemoglobin Manganese is a cofactor in function of antioxidant enzymes such as superoxide dismutase Molybdenum is required for xanthine oxidase and related oxidases Nickel is present in urease Selenium is required for peroxidase (antioxidant proteins). Sulfur is an essential component of cysteine and methionine amino acids and participates as an enzyme cofactor Zinc is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, carbonic anhydrase Foods with mineral content Dairy products, calcium-fortified foods, canned fish with bones (salmon, sardines), and green leafy vegetables for calcium Nuts, soy beans, and cocoa for magnesium Table salt (sodium chloride, the main source), sea vegetables, olives, milk, and spinach for sodium Legumes, potato skin, tomatoes, and bananas for potassium Table salt is the main dietary source for chlorine Meat, eggs, and legumes for sulfur Red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains for iron. MINERAL CHART Copper Copper helps you in the following ways: Needed for the absorption & utilization of iron Helps in the formation of red blood cells, hemoglobin and bone Helps in energy production Works with zinc & Vitamin C to form Elastin Needed in the formation of collagen Needed for the healing process & energy production Needed for taste sensitivity Needed for healthy nerves
Symptoms of deficiency may include: Osteoporosis, anemia, fatigue, skin rashes Natural sources Since copper is used in cookware and plumbing, it is widely available to us. Listed below are some of the main food sources for copper: Liver, shellfish, meats, blackstrap molasses, garlic, nuts, whole grains, lentils, raisins, mushrooms Chromium It has been estimated that 80% of Americans are deficient of this vital mineral. Our highly refined diet is the culprit – refining grains removes about 75% of chromium. To make the situation worse, there is also now a lack of chromium in our soils and water supply. How Chromium Helps Works with insulin to metabolize sugar Helps to stabilize blood sugar levels Aids in the synthesis of cholesterol, fats and protein May reduce cholesterol
Symptoms of deficiency may include the following: Glucose intolerance – borderline diabetes, anxiety, fatigue, atherosclerosis, heart disease, obesity Natural sources include the following: Brewers yeast, brown rice, wheat germ, meat, liver, cheese, whole grains Calcium Calcium is by far the most important mineral our body requires. Unfortunately it is also the one we are most likely to be deficient of. An adult body contains about 3 – 4 pounds of calcium.Ninety-Nine percent is found in bones and teeth, with the other 1% distributed throughout the body in fluids and tissue. If we are getting enough calcium in our diet our bodies can store reserves, and in stress situations this reserve is used. If our body has no reserves calcium then it will take the calcium it needs from our bones, usually the spine and pelvic bones. We reach peak bone mass around age 25. By 40 – 50 , the resorption, or tearing down, may start to exceed the deposition or building up. This is how our total bone mass can start to gradually decline leading to osteoporosis. Women over the age of 50 (postmenopausal) are most at risk but younger people and older men are at risk too. Calcium can help in the following ways: Builds and maintains bones and teeth Regulates heart rhythm Aids vitality and endurance Helps maintain proper nerve and muscle function Aids in normal blood clotting May help to lower blood pressure May reduce the risk of colon cancer Eases insomnia Aids in the absorption of many nutrients
Symptoms of deficiency may include: Muscles cramps, Heart palpitations, Poor growth, Tooth decay, Osteoporosis (loss of bone mass), Brittle nails, Nervousness, Depression, Insomnia, Aching joints, Softening of bones, Brittle bones Natural Sources Dairy foods, Salmon (with bones), Sardines, Green leafy vegetables, Broccoli, Almonds, Blackstrap molasses Important Vitamin D is needed to properly absorb calcium. Stress and immobilization can reduce your bodies ability to absorb calcium. Some foods, including spinach, cocoa, soybeans and foods high in phosphates (this may include carbonated cola drinks) can interfere with the absorption of calcium into your body. A light meal allows better absorption of calcium than an empty stomach Caffeine increase the loss of calcium through the kidneys Boron Although scientists have been aware of Boron for a long time, it is only fairly recently that the health benefits of this trace mineral have been discovered. Although research is limited, the results suggest that Boron plays an important role in the maintenance of bone health, prevention of bone loss and prevention of demineralization. A recent study carried out by the U.S. Department of Agriculture indicated that when Boron was given to postmenopausal women they experienced a reduction in the loss of calcium, magnesium and to a lesser extent phosphorous through their urine. Postmenopausal women are at high risk of developing osteoporosis. It has also been found that people with arthritis have lower amounts of boron in their bones and synovial fluid when compared to people without arthritis. Boron helps in the following ways: Helps to build and maintain healthy bones. Helps prevent bone loss and demineralization. Assists the absorption and utilization of calcium. May also assist the absorption and utilization of vitamin D, magnesium and phosphorous. Symptoms of deficiency At this time no symptoms of deficiency have been identified in humans. However, it should be noted that studies of animals have consistently found that a deficiency of Boron resulted in stunted growth. Natural sources of boron are Fresh fruits and vegetables, nuts, and grains. Zinc This essential mineral can be found throughout the entire body. The highest concentrations are found in the eyes, liver, bones, prostate and hair. It performs a wide variety of functions from it's most important role in maintaining healthy reproduction and growth, to protecting our bodies from chemical damage. It also ensures our sensitivity to tastes and smell and our ability to see in the dark. Despite it's essential role, the body has a minimal ability to store zinc. This is supply is used up quickly, making a continuous external supply necessary to maintain health. Zinc helps in the following ways: *Essential for reproduction, and healthy growth and development. *Helps protect the immune system. *Important in maintaining prostate gland function and health. *Needed for proper growth, and to maintain the health of hair, skin and nails. *Helps in the healing of wounds. *Helps maintain sensitivity to taste and smell. *Acts as a detoxifier. It protects the liver from chemical damage, helps prevent the absorption of lead and cadmium, and aids in the removal of excess carbon dioxide from the body. Symptoms of deficiency may include poor wound healing, loss of appetite, loss of taste and smell, night blindness, white spots on nails, skin rashes, poor growth, frequent infections, fatigue, mental disturbances, delayed puberty and male infertility. Natural Sources Meats, poultry, fish, seafood, eggs, whole grains, brewers yeast, lima beans, peas, carrots, nuts, seeds and soy. Selenium Selenium is a vital antioxidant that acts synergistically with Vitamin E. It is found in all the tissues of the body, but is most concentrated in the kidneys, liver, pancreas and testicles. The amount of Selenium we consume in our diet depends on the amount found in the soil where the food is grown. The Selenium content of soil varies greatly, but many areas are showing serious depletion of this vital mineral. Livestock feeding on land that is low in Selenium are also effected. Cattle and sheep in New Zealand, where the Selenium content of the soil is low, have suffered from a breakdown of muscle tissue, including heart muscle. Selenium helps you in the following ways: *Helps to keep the immune system strong by preventing the formation of free radicals which damage the body. *Aids in the production of antibodies *Helps maintain a healthy heart. *Required for pancreatic function. *Helps maintain tissue elasticity. *May help to slow down the aging process. Studies have found that Selenium deficiency can increase the incidence and rate of growth of cancer. Studies also show that a high intake of Selenium can protect against cancers. Studies have shown a link between low levels of Selenium and a high rate of heart disease. Eastern Finland has one of the highest death rates from heart disease. Research showed a low level of Selenium was associated with a sevenfold increased death rate from heart disease. Further studies showed that individuals suffering from heart disease responded well to Selenium supplementation. Studies have linked low levels of Selenium with arthritis. A combination of Selenium and vitamin E has also been shown to enhance conventional arthritis treatments..
Symptoms of Deficiency May Include: Muscle weakness and discomfort, high cholesterol, frequent infections, poor liver and pancreas function, sterility in men. Selenium deficiency has also been linked to increased levels of cancer and heart disease. Natural Sources - as noted above this depends on the soil content: Meat, seafood, organ meat, chicken, whole grains, seeds, Brazil nuts, brewers yeast, brown rice, molasses Important Selenium functions best when combined with vitamin E. Some experts recommend an intake of 100 - 200 mcg per day.For people living in low Selenium areas, and for cancer prevention, scientists suggest an intake of up to 400 mcg. Refining food strips much of it's Selenium. Cooking, especially if the cooking water is discarded, also greatly reduces the Selenium content. Some experts recommend an intake of 100 - 200 mcg per day.For people living in low Selenium areas, and for cancer prevention, scientists suggest an intake of up to 400 mcg. Refining food strips much of it's Selenium. Cooking, especially if the cooking water is discarded, also greatly reduces the Selenium content. Potassium Potassium is an essential mineral. More potassium is found in our body’s cells than any other mineral. Potassium helps you in the following ways: *Needed for normal muscle tone and function *Helps to keep heart rhythm regular *Important for a healthy nervous system *Helps maintain blood pressure at normal level *Helps dispose of body wastes *Aids in regulating the transfer of nutrients to the cells
Symptoms of deficiency may include: Fatigue, nausea, muscle weakness, muscle cramping, acne, rapid heartbeat Natural Sources Dairy products – except cheese as potassium is lost in the whey, green leafy vegetables, fish, meat, poultry, apricots, legumes, avocados, whole grains, brown rice, bananas, blackstrap molasses, dried fruit, dates figs, potatoes, nuts Manganese Manganese helps you in the following ways: Aids in the metabolism of fats & proteins Helps maintain healthy immune system Helps maintain healthy nerves Helps to regulate blood sugar levels Aids in the production of energy Needed for normal bone growth Needed for normal reproduction Aids the metabolism and utilization of vitamin B1and vitamin E Aids in the production of mother’s milk
Symptoms of deficiency may include: Skin rashes, nausea, weight loss, digestive problems Natural Sources Whole Grains, cereals, nuts & seeds, green vegetables, avocados, seaweed Magnesium Magnesium is a mineral that is widely available to us in foods, therefore severe deficiencies are generally only found in people who have a low or poorly balanced food intakes – e.g. alcoholics & diabetics. However, since many drugs, including antibiotics, diuretics and oral contraceptives, have been shown to lower magnesium levels in the blood, it has been estimated that as many as 60% of Americans are at risk of magnesium deficiency. Magnesium can help in the following ways: Required for strong healthy bones & teeth Helps muscles to relax and function properly Helps maintain normal heart rhythm Aids in calcium & potassium uptake Helps protect arterial linings from stress due to sudden changes in blood pressure Helps in the transmission of nerve impulses Helps prevent depression Helps our bodies deal with stress Helps in energy production and regulation Helps in carbohydrate & mineral metabolism Helps in proper insulin production
Symptoms of deficiency may include: Heart rhythm disturbances – this may include rapid heart beating, loss of appetite, depression, anxiety, agitation, irritability, muscle twitching, cold hands & feet Natural Sources Dairy products, meat, fish, seafood, whole seeds – nuts & legumes, wheatgerm, whole grains, green leafy vegetables, apples, apricots, avocados, bananas, peaches, molasses Iron Every cell in our body contains iron and needs iron to function properly. It is required for all our body functions. For this reason our stores of iron are carefully guarded, and when we run short our bodies are quick to let us know. Studies have found that iron is the second most deficient mineral in the human body. Iron helps you in the following ways: Essential for the production of hemoglobin and the oxygenation of red blood cells Helps to carry oxygen to cells throughout the body Needed for a healthy immune system Needed for energy production Prevents anemia Helps prevent fatigue Helps maintain good skin tone
Symptoms of deficiency may include: Weakness, fatigue, anemia, paleness of skin, skin wrinkles more, brittle finger & toe nails, hair lacks luster, mouth & tongue become sore and tender, sensitivity to cold, loss of appetite, constipation, depression Natural Sources Eggs, meat, liver, fish, poultry, green leafy vegetables, whole grains, enriched breads & cereals Important Vitamin C can increase you body’s ability to absorb iron by as much as 30%. Taking large amounts of Zinc and vitamin E can interfere with your body’s absorption of iron. Coffee & tea can also reduce your ability to absorb iron. The symptoms of Iron deficiency can be similar to several other health problems, including heavy menstrual bleeding, poor digestion, ulcers or long term illness. As Iron can be stored by the body and excessive amounts of iron can be toxic, it is best to check with your physician before taking an iron supplement.
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