Quick Reference Guide to Minerals
Boron is an
important trace mineral necessary for the proper absorption and utilization of
calcium for maintaining bone density.
Boron has recently been in the headlines due to studies indicating that
it may help women prevent postmenopausal osteoporosis, or loss of bone
mass. A recent study of postmenopausal
women, aged 48 to 82, showed that those taking daily supplements of 3 mg. boron
retained higher levels of dietary calcium, magnesium and phosphorus. This study offers hope that boron
supplementation can aid in preventing calcium loss and bone demineralisation in
postmenopausal women. Researchers have
also found that boron significantly increase production of oestrogen and
testosterone, leading to interest in boron use in the athletic community, especially
among body-builders looking to safely promote muscle growth.
Food
Sources
Boron is found
in leafy vegetables, nuts, grains, apples, raisins, and grapes.
Boron
supplements are available in 3 mg. capsules, which is the dosage generally
recommended.
Calcium is an essential mineral.
It’s important at every stage of Life.
Babies and children need it for developing strong healthy bones and
teeth. Pregnant women need enough for
their developing embryos and for themselves.
Older people need it to maintain bone strength, to stop the bones from
becoming brittle.
Calcium builds and maintains strong bones and teeth and is needed
for muscle growth. It helps in
normalising blood clotting and is essential for rhythmic heart action and the
transmission of nerve impulses. Also
may help prevent bone loss associated with Osteoporosis.
Food
Sources
Milk and milk products such as yoghurt and cheese. Sesame seeds, Tahini. Whole grains and unrefined cereals, green
vegetables, bone meal with Vitamin D, sardines, salmon, soybeans, peanuts.
Contra-Indications
Calcium should be avoided by those with
·
Conditions associated with hypercalcaemia and
hypercalcuria
·
Chronic renal impairment
·
Kidney stones or a history of kidney stones
Drug Contra-Indications
·
Certain diuretics, especially thiazides increase the
calcium level in the blood.
·
Tetracycline antibiotics should be taken a few
hours apart from any calcium supplementation.
General Contra-Indications
If you have high blood pressure, be sure to get it monitored
regularly when using a calcium supplement.
CHROMIUM
Helps in carbohydrate utilisation. Involved in metabolism of glucose (for energy) and the synthesis
of fatty acids and cholesterol. Helps
bring protein to where it is needed.
Food
Sources
Egg yolk, molasses, Brewer's yeast, unsaturated fats (such as corn
oil), whole grain cereal and whole grain products (such as wholemeal bread),
cheese, fruit such as grapes and bananas, spinach, potatoes, meats, liver,
chicken, shellfish.
Drug Contra-Indications
Insulin – Chromium should only be taken under medical supervision by insulin
dependent diabetics. This is because
chromium may reduce the body’s need for insulin.
COPPER
Assists in the formation of haemoglobin and red blood cells. Necessary for proper bone formation, healthy
nerves and the production of RNA.
Food
Sources
Liver, whole grain products (such as wholemeal bread), nuts such
as almonds and hazelnuts, green leafy vegetables, peas, olives, Brewer’s yeast,
fish such as cod, & most sea foods.
IODINE
Iodine forms part of the hormones thyroxine and triodothyronine,
which are essential for the maintenance of metabolic rate, cellular metabolism
and integrity of connective tissues.
Food
Sources
Kelp (Dulse) or other seaweeds, Fish, such as haddock, herring and
whiting, whole grain products (such as wholemeal bread), green leafy
vegetables, meats.
IRON
Necessary for production of haemoglobin and oxygenation of red
blood cells, builds up blood quality and increases resistance as well as
increasing energy production.
Food
Sources
Molasses, green leafy vegetables such as watercress and
cabbage. Meats such as liver, kidney
and lean meats, white fish, eggs, whole grain breads and cereals, dried fruits
such as raisins and apricots, fresh fruits such as grapes and apricots, and
Brewer’s yeast.
Interactions
For Iron to be absorbed and utilised properly by the body, an
adequate diet with vitamin C and vitamin B complex is essential.
MAGNESIUM
More than 65% of the magnesium in the body is found in the bones,
where along with calcium and phosphorous, it provides strength and structure to
the skeletal system. It is a key
substance in proper functioning of nerves and muscles, and a lack of magnesium
contributes to muscles cramps. It helps
protect the arterial lining from the stress of sudden blood pressure changes.
Food
Sources
Nuts, particularly peanuts, whole grain foods, dry beans &
peas, dark green vegetables & soy products, oranges, potatoes, white fish,
chicken and beef.
Interactions
Magnesium requires calcium for its proper absorption and
utilization.
Drug Contra-Indications
Tetracycline antibiotics should be taken a few hours apart from
any calcium supplementation
MANGANESE
Manganese is needed for protein, carbohydrate, and fat
production. It is necessary for normal
skeletal development and healthy bones.
Helps maintain sex hormone production and nourishes the nerves and
brain.
Food
Sources
Nuts and seeds such as chestnuts, hazelnuts, almonds, coconut and
sunflower seeds. Wheat germ, whole
grain cereals & flour, dried peas and beans, egg yolks. Fruit such as pineapple, plums, bananas, and
vegetables such as lettuce, watercress, carrots and beetroot.
PHOSPHORUS
Essential for utilisation of carbohydrate, fats and proteins for
growth, maintenance, repair of cells and energy production. It is necessary for proper skeletal growth,
tooth development, kidney functioning and transference of nerve impulses.
Food
Sources
Meat, fish, poultry, eggs, whole grains, seeds and nuts.
POTASSIUM
Essential for muscles, nerves and heart. It aids in proper maintenance of mineral balance of blood as well
as a stable blood pressure. Potassium
works with sodium to regulate the body's water balance.
Food
Sources
Vegetables (especially green leafy), oranges, whole grains,
sunflower seeds, potatoes (especially peels) and bananas.
SELENIUM
An important antioxidant that protects the system by helping to
prevent the formation of free radicals.
Along with Vitamin E, it works in some of its metabolic processes and
aids in normal body growth and fertility.
Food Sources
Bran, broccoli, onions, tomatoes, tuna, wheat germ.
Sodium is a
vital though often over consumed mineral (usually in the form of sodium
chloride or table salt) found throughout the body. It is vital to normal body growth. and is important in helping
nerves and muscles function properly. It's main purpose it to help
"pump" fluids and nutrients in and out of the cells and cell
membranes. Too much sodium can contribute to high blood pressure. Scientists now recommend that sodium intake
be regulated to no more that 2,000 milligrams, or the equivalent of a teaspoon,
per day from all sources
SULPHUR
Sulphur is an
important nutrient that forms an integral part of virtually all human tissues,
and especially those highest in protein, such as red blood cells, muscles, skin
and hair. While trace amounts come
directly from foods we eat, most of the sulphur in our body is in the form of
four bound-bound non-essential amino acids, taurine, methionine, cystine, and
cystine. Sulphur is also an important
component of insuline, vitamin B1, and biotin.
Sulphur protects
our cells from the damaging effects of radiation and air pollution, thereby
slowing down the cellular aging process.
It also aids in the conversion of fats, carbohydrates, and proteins into
energy, and as a component of collagen, helps to keep skin cells supple and
elastic. Sulphur is also required for
the digestion of fats, activates enzymes, and helps regulate blood clotting.
There is no
recommended daily intake for sulphur, and deficiencies are extremely rare due
to the abundance of this nutrient in the diet.
Toxic effects are nonexistent due to the body's ability to excrete
excess sulphur in the urine.
Food Sources
Foods
particularly high in sulphur include meat and poultry, fish, eggs, beans and
peas, Brussels sprouts, onions, cabbage, garlic, wheat germ, and dairy products.
ZINC
Zinc is necessary for healing and the development of new
cells. Aids enzymes in digestion and
metabolism. Important to general
growth, reproductive organs and normal functioning of prostate gland.
Food
Sources
Brewer's yeast, bone meal, beans, nuts, seeds, wheat germ, fish
& meat (especially liver).
Further Reading:-
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