Nutrition - Minerals

NUTRITIONAL NEEDS OF THE BODY
"Each day, normal cell functioning must be maintained, damaged cells need to be repaired,
and new cells are generated. These things cannot occur without proper nutrients."

THE SCIENCE OF NUTRITION

VITAMINS, MINERALS, TRACE ELEMENTS

            Vitamins, minerals and trace elements are essential in our daily diet. They are needed for normal functioning of our body and to achieve homeostasis. The best way to ensure intake of these substances is by eating a wide variety of foods in small amounts, or to supplement with a liquid multi-vitamin and mineral complex. The following section is a guideline for adequate intake of vitamins, minerals and trace elements.

MINERALS

Minerals are naturally occurring inorganic (non-carbon containing) elements which play a part in many biochemical and physiological processes necessary for good health. Minerals are catalysts. They help vitamins and enzymes carry out their necessary function to maintain optimum health and wellness. Lacking vitamins, our body can still function by using some of the minerals, but if we lack minerals, the vitamins are useless. And though the body can manufacture a few vitamins, it cannot manufacture a single mineral.

All tissues and internal fluids of our body contain varying quantities of minerals. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical wellness. Minerals act as catalysts for many biological reactions within the body, including muscle response, the transmission of messages through the nervous system, the production of hormones, digestion, and the utilization of nutrients in foods.

Minerals can be grouped into those required in our diets in amounts greater than 100 milligrams a day, known as essential minerals or major minerals and those required in amounts less than 100 milligrams per day, which are known as trace minerals. Trace minerals play a major role in health, since even minute portions of them can powerfully affect health. They are essential in the assimilation and utilization of vitamins and other nutrients. They aid in digestion and provide the catalyst for many hormones, enzymes and essential body functions and reactions. They also aid in replacing electrolytes lost through heavy perspiration or extended diarrhea, and minerals protect against toxic reaction and heavy metal poisoning.

 The United States government recommends only about 20 minerals that are needed for body maintenance and regulatory functions, such as calcium, iodine, iron, magnesium, phosphorus, potassium, selenium, sodium and zinc. Other minerals considered essential for human nutrition include boron, chlorine, chromium, cobalt, copper, fluorine, manganese, molybdenum, nickel, sulfur and vanadium. One reason many minerals have been overlooked is because they are not available from the soils that produce foods. Soil provides the minerals necessary for plant development and plants serve as food for the animals, which assimilate them. The minerals then act as co-vitamins and co-enzymes in our metabolism. At least 84 minerals have been isolated from human tissues and at least 60 are known to function in metabolic reactions.

There are three main types of minerals and mineral supplements: Metallic minerals – Sources of metallic minerals are from egg shell, mineral salts, mineral water, sulfates, carbonates, oxides, lactates, and clays. Chelated minerals - Sources of chelated minerals are from picolinates, amino acid chelates, and aspartates. Colloidal minerals - Sources of colloidal minerals are from deep sea minerals and sea vegetation. 

1)  Calcium builds and maintains bones and teeth, regulates heart rhythm and the passage of nutrients in and out of the cell walls.  This important mineral assists in normal blood clotting, eases insomnia and helps maintain proper nerve and muscle function. Calcium also lowers blood pressure important to normal kidney function and, by current medical research, reduces the incidence of colon cancer, as well as blood cholesterol levels. Calcium deficiency can cause muscle spasms of the arm and leg, back and leg cramps, brittle bones, softening bones, rickets, poor growth, osteoporosis, tooth decay and depression. Calcium is found in agar-agar, almonds, arame, asparagus, barley, beet greens, black beans, black mushroom, blackstrap molasses, Brazil nuts, brewer’s yeast, broad bean, broccoli, brown rice, buttermilk, cabbage, carob, cheese, chick peas, collard greens, daikon greens, dairy products, dandelion greens, dulse, eggs, figs, filbert, goat’s milk, green leafy vegetables, hazelnut, hijiki, kale, kelp, kidney beans, sea kelp, lettuce, mustard greens, nori, oats, parsley, prunes, salmon, sardines, sea cucumber, seafood, sesame seeds, shark, snap beans, soybeans, spinach, sweet rice, tofu, tremella, turnip greens, wakame, watercress, whey and yogurt.

2)  Chlorine is needed to help maintain osmotic pressure of extracellular fluids, regulate pH, and maintain electrolyte balance. It is essential in the formation of hydrochloric acid (HCL) and also aids in the transport of carbon dioxide (CO2) by red blood cells.  Chlorine is closely associated with sodium. It is the most highly concentrated in cerebrospinal fluid and in gastric juice. A deficiency can cause muscle cramps, while excessive intake may cause vomiting. Chlorine can be found in salt, cured ham, sauerkraut, cheese, graham crackers and the same food that contains sodium.

3)  Chromium works with insulin in the metabolism of sugar and stabilizes blood sugar levels. It cleans the arteries by reducing cholesterol and triglyceride levels. Chromium helps transport amino acids to where the body needs them, control the appetite, and medical research has shown that persons with low levels of Chromium in their bodies are more susceptible to cancer, heart problems and diabetes. Chromium deficiency can cause glucose intolerance in diabetics, atherosclerosis, heart disease, depressed growth, obesity, and tiredness. Chromium is found in beer, brewer’s yeast, brown rice, cheese, meat, whole grains, dried beans, corn, corn oil, dairy products, calves’ liver, mushroom and potatoes.

4)  Copper is necessary for the absorption and utilization of iron. It helps oxidize Vitamin C and works with Vitamin C to form elastin, a chief component of the elastin muscle fibers throughout the body. Copper aids in the formation of red blood cells and helps proper bone formation and maintenance. Copper deficiency can cause general weakness, impaired respiration and skin sores. Copper can be found in almonds, avocado, barley, beans, beet root, blackstrap molasses, broccoli, brown rice, cabbage, corn, dandelion greens, eggplant, garlic, green leafy vegetables, lentil, lettuce, liver, mung beans, mushroom, nuts, oats, oranges, organ meat, pecans, radishes, raisins, salmon, seafood, snap beans, soybeans, spinach, and tomatoes.

5)  Iron combines with protein and copper to make hemoglobin, which is its major function. Hemoglobin transports oxygen in the blood from the lungs to the tissues, which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin, which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction. Iron also prevents fatigue and promotes good skin tone. Iron deficiency can cause weakness, paleness of skin, constipation and anemia. Iron is found in abalone, almonds, arame, avocado, beets, black beans, blackstrap molasses, brewer’s yeast, buckwheat, cabbage, dates, dried prunes, dulse, eggs, enriched bread and cereals, fish, green leafy vegetables, herring, kelp, kidney, sea kelp, lake crab, lentil, lettuce, lima beans, liver, meat, millet, molasses, dried mushroom, mustard greens, oats, oyster, parsley, pears, poultry, pumpkins, raisins, rice, sardine, sesame seeds, snap beans, soybeans, spinach, tomatoes, wheat bran, and whole grains.

6)  Iodine aids in the development and functioning of the thyroid gland. The condition of the hair, skin and teeth are dependent upon a well-functioning thyroid gland. Iodine regulates the body's production of energy, helps burn excess fat by stimulating the rate of metabolism. It plays an important role in mentality and speech. Iodine deficiency can cause an enlarged thyroid gland, slow mental reaction, dry skin and hair, weight gain, loss of physical and mental vigor. Iodine is found in iodized sea salt, seafood, salt-water fish, kelp, asparagus, dulse, white deep water fish, garlic, lima beans, mushrooms, sea salt, sesame seed, soybeans, spinach, summer squash, Swiss chard, and turnip greens.

7)  Manganese is an antioxidant nutrient that is important in the blood breakdown of amino acids and the production of energy. It is necessary for the metabolism of Vitamin B1 and Vitamin E. Manganese activates enzymes that are important for proper digestion and is a catalyst in the breakdown of fats and cholesterol. It helps nourish the nerves and brain and is necessary for normal skeletal development. It also maintains sex hormone production. Manganese deficiency can cause paralysis, convulsions, dizziness, ataxia (lack of muscular coordination), loss of hearing, digestive problems, blindness and deafness in infants.

8)  Magnesium plays an important role in regulating the neuromuscular activity of the heart. Magnesium maintains normal heart rhythm necessary for proper calcium and vitamin C metabolism and converts blood sugar into energy. A lack of magnesium can cause calcium depletion, heart spasms, nervousness, muscular excitability, confusion and kidney stones. Magnesium is found in almonds, apples, apricots, avocados, bananas, beef, black eyed peas, blackstrap molasses, brewer’s yeast, brown rice, cabbage, chicken, figs, fish, garlic, green leafy vegetables, kelp, lettuce, lima beans, meat, millet, peaches, peanuts, salmon, seafood, sesame seeds, spinach, snap beans, tofu, tomatoes, walnut, wheat, and whole grains.

9)  Molybdenum is needed in extremely small amounts for nitrogen metabolism, which enables the body to use nitrogen. It aids in the final stages of conversion of purines to uric acid. It promotes normal cell function and is part of the enzymes system of zanthine oxidase. Molybdenum is found in the liver, bones, and kidneys. A low intake is associated with mouth and gum disorders and cancer. People whose diets are high in refined and processed foods are at risk of having a deficiency. A molybdenum deficiency may cause sexual impotence in older males. This trace mineral is found in beans, cereal grains, legumes, peas and dark green leafy vegetables.

10) Potassium works with sodium to regulate the body's waste balance and normalize heart rhythms. It aids in clear thinking by sending oxygen to the brain and preserves proper alkalinity of body fluids. Potassium stimulates the kidneys to eliminate poisonous body wastes, assists in reducing high blood pressure and promotes healthy skin. Potassium deficiency can cause poor reflexes, nervous disorders, respiratory failure, cardiac arrest, and muscle damage. Potassium is found in apricots, arrowhead, avocados, azuki red beans, bananas, barley, black beans, blackstrap molasses, brewer’s yeast, broad beans, brown rice, cabbage, cherries, dairy products, dates, dried fruits, figs, fish, garlic, hawthorn, legumes, lettuce, lily bulb, longan, lotus seeds, meat, mung beans, nuts, olives, peas, peanuts, potatoes, poultry, raisins, snap beans, soybeans, spinach, tomatoes, vegetables, walnuts, water squash, wheat bran, whole grains, and yams.

11) Selenium is a major antioxidant that protects cell membranes and prevents free radical generation thereby decreasing the risk of cancer and disease of the heart and blood vessels. Also, increased selenium intake can decrease the risk of breast, colon, lung and prostate cancer. Selenium also preserves tissue elasticity, slows down the aging and hardening of tissues through oxidation. It helps in the treatment and prevention of dandruff. Selenium deficiency can cause premature aging, heart disease, dandruff and loose skin. Selenium is found in Brazil nuts, brewer’s yeast, broccoli, brown rice, chicken, corn, dairy products, garlic, grains, liver, molasses, mung beans, onions, salmon, seafood, soybeans, tuna, vegetables, wheat germ, and whole grains.

12) Sodium helps maintain osmotic pressure of extracellular fluids and regulate water movements. It is needed for conduction of nerve impulses and contraction of muscle fibers. It aids in regulation of pH and in the transport of substances across cell membranes. Sodium is widely distributed and large proportions occur in extracellular fluids and bonded to inorganic salts of the bone system. Sodium is found in virtually all foods and a deficiency of this mineral (which can lead to nausea, muscle cramps, and convulsions) is rare. Excessive intake may lead to hypertension and edema.

13) Sulfur is an essential part of various amino acids, thiamine, insulin, biotin and mucopolysaccharides. It is widely distributed and is especially abundant in the skin, hair and nails. Sulfur is found in meat, milk, eggs, and legumes.

14) Zinc is an antioxidant that is necessary for protein synthesis and wound healing. It is vital for the development of the reproductive organs, prostate functions and male hormone activity. Zinc also governs the contractility of muscles. It is important for blood stability and maintains the body's alkaline balance. It helps in normal tissue function and aids in the digestion and metabolism of phosphorus. Zinc deficiency results in delayed sexual maturity, prolonged healing wounds, white spots on finger nails, retarded growth, stretch marks, fatigue, decreased alertness, and susceptibility to infections. Zinc is found in beef, brewer’s yeast, egg yolks, fish, lamb chops, legumes, lima beans, liver, meat, oyster, poultry, mushrooms, peaches, pecans, pumpkin seeds, sardine, sea cucumber, seafood, seeds, soy lecithin, soybeans, sunflower seeds, and whole grains.