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All about Minerals
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Minerals are inorganic compounds. Nineteen out of thirty-six are essential for optimum health. The
more common ones are listed below.
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| Calcium |
Formation and maintenance of bones and teeth; promotion of muscular contraction & relaxation;
blood clotting; transported from bones to promote nerve impulses; regulates normal heart beat;
stimulates hormones; secretion activates enzyme reaction and helps in the absorption of Vitamin
B12.
Sources: Dairy products besides butter: yogurt, cheese, milk, buttermilk, eggs, salmon,
sardines, dried peas & beans, dark leafy greens besides spinach, bok choy, and kai lan.
Deficiency: For children - stunted growth & weak brittle bones in adults- cavities
& increased risk of osteoporosis
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| Copper |
Manufactures red blood cells, bones, & collagen; stimulates immune system; promotes healing,
absorption of iron; metabolism of fatty acids and the formation of RNA.
Sources: Wheat, cereals, peanuts, nuts, legumes, potatoes, yeast, oysters, shellfish,
liver, cocoa, & black pepper.
Deficiency: Rare, however, symptoms may include anemia, nervous disorders, infertility, and
Menke's Disease (kinky hair syndrome).
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| Iron |
Stored in hemoglobin (red blood cells); carries oxygen to body cells, and carries carbon dioxide
out to be exhaled; crucial to proper muscle function, enzyme and protein makeup and energy
metabolism. Two types of Iron: * Heme Iron - easily absorbable, found in meats. * Nonheme Iron - in
vegetables, not as easily absorbed. Iron is dependent on Vitamin C to be absorbed.
Sources: Liver, lean meats, poultry, oysters, tuna, salmon, molasses, dried beans and
prunes, broccoli, beets, spinach, eggs, legumes, almonds, raisins and apricots.
Deficiency: In children: ADD, restlessness, disruptiveness, and lack of concentration. In
adults - anemia, fatigue, weakness, headaches & apathy.
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| Magnesium |
Essential for the upkeep of teeth, bones, muscle and soft tissues; the production and transport of
energy, carbohydrate, protein and fat metabolism; contraction & relaxation of muscles.
Sources: Green vegetables especially dark leafy green vegetables, avocados, dried apricots,
bananas, molasses, chocolate, soy products such as soy flour or tofu, whole grains, legumes, peanut
butter, nuts and seeds.
Deficiency: Rare
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| Phosphorus |
Formation of bones & teeth, cells, enzymes; essential for the metabolism of carbohydrates, fats
& proteins, kidney function, heartbeat regulation, nerve conduction, and muscle contraction;
promotes growth and maintenance of cells & tissues; moves fat through the blood; moves
nutrients in and out of cells.
Sources: High protein foods such as meat, fish, milk, cheese, eggs, yogurt, legumes &
whole grains.
Deficiency: Rare. May show like Rickets symptoms.
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| Potassium |
Maintains fluid balance in the body, along with sodium. Promotes carbohydrate and protein
metabolism, nerve stimulation, muscle contraction, and reduced hypertension.
Sources: Bananas, cantaloupes, grapefruit, tomato and orange juice, honeydew, melons,
prunes, potatoes, molasses, dairy products, fish, meat, and poultry.
Deficiency: Drowsiness, anxiousness, nausea, weakness, and irregular heartbeat.
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| Sulfur |
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Not considered an essential mineral. Helps to stabilize protein molecules in the body, especially
hair, nails and skin molecules.
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| Zinc |
Essential to the synthesis of DNA and RNA, promotes protein, insulin and sperm production; aids in
carbohydrate, fat, protein and alcohol metabolism; rids body of carbon dioxide, promotes healing,
growth; maintenance of body tissues; promotion of senses such as smell and taste.
Sources: High protein foods such as beef, pork, lamb as well as poultry (especially dark
meat), shellfish, legumes, whole grains, peanuts, and peanut butter.
Deficiency: Slow growth, loss of appetite, slow healing, hair loss as well as loss of taste
and smell and also difficulty adapting to night vision.
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