Minerals

 

Essential minerals are vital nutrients that the body needs to function properly. They are involved in a variety of physiological processes, including maintaining bone health, supporting nerve function, balancing fluids, and regulating metabolism. In modern society, most people are basically mineral deficient.

 

 

There are two main categories of essential minerals:

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1. Major Minerals (Macrominerals)

​These are minerals that the body requires in larger amounts. They include:

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Calcium

Found in teeth, bones and nails: Calcium is the most abundant mineral in the body. Calcium is essential for the clotting of blood, the action of certain enzymes and the control of the passage of fluids through the cell walls. It is also essential to normal heart action and muscle contraction.

Symptoms of calcium deficiency: Weaker bones, delayed growth, nervous irritability and muscle sensitivity.

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Best sources: Green leafy vegetables such as broccoli and cabbage, seeds, nuts, dates, oranges and tofu, dairy products (milk, yogurt, cheese).

 

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Phosphorus

Phosphorus is found in bones, teeth, and the protoplasm and nucleus of every cell. It is used in more bodily functions than any other mineral.
Roles of phosphorus in the body: Phosphorus is used to build healthy bones and teeth (in combination with calcium); to metabolize carbohydrates, fats and proteins; to build nerve and brain cells.

Symptoms of phosphorus deficiency: Poor bone and teeth development, mental fatigue, feeling of depression resulting from exhausted nerve energy.

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Best sources: Meat, poultry, fish, dairy products, nuts, seeds, beans, whole grains, coconut, pears, apple, avocado, dates, carrots, rice, legumes, green leafy vegetables, .

 

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Magnesium

Required for more than 300 biochemical reactions, maintain normal nerve and muscle function, supports a healthy immune system, carbohydrate metabolism.

Symptoms of magnesium deficiency: Poor complexion, faster heartbeat, irritability, digestive disorders, soft bones.

 

Best sources: Leafy green vegetables, nuts (especially almonds), seeds, whole grains, legumes, fish. and dark chocolate.

 

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Sulfur

Sulfur is found in the hair, nails, cartilage and blood. Anti-inflammation, and important for amino acids (like methionine and cysteine), enzymes, and antioxidants, aids digestion, waste elimination, bile secretion, and purification of the system.

Symptoms of sulfur deficiency: Restricted growth, eczema, unhealthy nails and hair.

Best sources: Protein-rich foods (meat, poultry, fish, eggs, beans, and legumes), garlic, onions, leeks, and cruciferous vegetables (broccoli, Brussels sprouts), cabbage, onions, garlic, avocado, strawberry, cucumber, peach.

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Potassium

Potassium regulates transportation in and out of cells including the removal of toxins and delivery of nutrients, regulates the heart beat, tissue elasticity, aids healing, promotes correct liver functioning and regulates nerve and muscle action.

Symptoms of potassium deficiency: Poor muscular control, poor digestion, liver problems, slow healing of sores.

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Best sources: Bananas, oranges, papayas potatoes, tomatoes, spinach, beans, avocados, fish, nuts and seeds.

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Sodium

With potassium, sodium regulates exchange in and out of cells; helps maintain water balance; is required to produce digestive juices; helps eliminate carbon dioxide; aids correct nerve functioning.

Symptoms of sodium deficiency: Muscle cramp, nausea, indigestion, arthritis, rheumatism, gallbladder and kidney stones.

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Best sources: Organic sea salt, Himalyan salt, seeds, fish.

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Chloride

Chloride is a negatively charged ion in the blood, where it represents 70% of the body’s total negative ion content. Works with sodium to maintain fluid balance, and functions as an electrolyte; forms hydrochloric acid, a powerful digestive enzyme; aids digestion of metallic minerals; aids absorption of vitamin B12; helps maintain electrical neutrality across the stomach membrane; helps regulate blood pH and transport of carbon dioxide; promotes normal heart activity; aids the transport of electrical impulses throughout the body.

Symptoms of chloride deficiency: Overly alkaline blood leading to alkalosis, which is life-threatening; poor digestion; waste retention.

Best sources: Seaweed, natural sea salt, olives, rye, tomato, celery.

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Trace Minerals (Microminerals)

These are minerals required by the body in smaller amounts, but they are equally essential for various bodily functions.

 

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Iron

Iron is best known for its role as a primary constituent of haemoglobin in red blood cells, transportation of oxygen and carbon dioxide around the body; building of bones and muscle tissue.

Symptoms of iron deficiency: Pale complexion, anemia, low energy levels, stunted growth.

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Best sources: Liver, red meat, poultry, seafood, dark green vegetables, legumes, lentils, dried fruits (note: non-heme iron from plant sources is better absorbed when consumed with vitamin C-rich foods).

 

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Zinc

Regulation of blood sugar, healing of wounds, transfer of carbon dioxide from tissue to lungs, supports immune function, DNA synthesis, and cell division.

Symptoms of zinc deficiency: Poor intestinal absorption, restricted growth, prostrate problems, absence of taste.

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Best sources: Meat, shellfish, legumes, seeds, nuts, and whole grains.

 

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Copper

Copper is found in the heart, lungs, liver and gallbladder. Copper is required primarily for the absorption and metabolism of iron.

Symptoms of copper deficiency: Copper deficiency symptoms are similar to those of iron: poor hemoglobin production, pale complexion, anemia, low energy levels, stunted growth.

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Best sources: Shellfish, liver, nuts, seeds, whole grains, and legumes.

 

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Cobalt

Cobalt helps treat illnesses such as anemia and some infectious diseases; absorption and processing of vitamin B12; aids in repair of myelin, which surrounds and protects nerve cells; helps in the formation of hemoglobin in red blood cells.

Symptoms of cobalt deficiency: Anemia, decreased nerve function.

Best sources: Shiitake mushrooms, fish, shellfish, nuts, legumes, spinach, turnip, figs.

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Manganese

Manganese is found in the liver, kidneys, pancreas, lungs, prostrate, adrenal gland, brain and bones. Manganese facilitates chemical reactions, carbohydrate metabolism, strong tissues and bone, helps form thyroxine, helps regulate blood sugar levels, supports bone formation, wound healing, antioxidant activity, and enzyme functions.

Symptoms of manganese deficiency: Weak bones, anemia, chronic fatigue, low immunity, hormonal imbalance, infertility.

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Best sources: Whole grains, nuts, legumes, leafy green vegetables, and sweet potato.

 

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Iodine

Found mainly in the thyroid gland in the throat. Used to make thyroxine which regulates some of the metabolic functions; oxidation of fats and proteins.

Symptoms of iodine deficiency: Swollen thyroid gland, goiter, low metabolism.

Good sources of iodine: Nuts and seeds, green leafy vegetables, turnip, banana, watermelon, shellfish, seaweed, sea salt, fish, whole cereals and grains.

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Selenium

Acts as an antioxidant, supports immune function, and helps in thyroid hormone metabolism.

Symptoms of selenium deficiency: Free radicals can damage cell membranes and DNA, adversely affect health and may cause premature ageing.

Best sources: Seafood, meat, eggs, green vegetables, nuts, seeds and grains.

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Boron

Boosts bone density, activates vitamin D, effects how the body handles other minerals, boosts estrogen levels in older women.

Symptoms of boron deficiency: Arthritis, weak bones and osteoporosis, weaker muscles, poor concentration and memory loss, premature skin ageing, worsened menopausal and PMS symptoms, allergies.

Best sources: Nuts, legumes, most vegetables, bananas, avocado, broccoli, oranges, red grapes, apples, pears.

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Silicon

Silicon is found in the pancreas, blood, muscles, skin, nerves, nails, hair, connective tissue and teeth. Silicon promotes firmness and strength in the tissues and bones, forms part of the arteries, tendons, skin, connective tissue, and eyes. Collagen contains silicon, essentially holding the body tissues together.

Symptoms of silicon deficiency: Premature graying or baldness, skin irritations and rashes, possible tooth decay.

Best sources: Seafood, whole grains, root vegetables, spinach, green beans, bananas.

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Nickel

Nickel is present in DNA and RNA which means it is found in every cell of the human body, playing a major role in helping the body absorb iron; helps prevent anemia; strengthens bones.

Symptoms of nickel deficiency: Infection of the urinary tract; severe allergic reactions (usually skin rashes), anemia, hormonal imbalance, abnormal bone growth, impaired Liver function.

Best sources: Fish, most nuts and seeds, cocoa, alfalfa seeds.

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Chromium

Chromium is a metallic element required in trace amounts. Enhances the action of insulin and helps in carbohydrate, fat, and protein metabolism.

Symptoms of chromium deficiency: Fluctuating blood glucose level, fatigue, weaker bones and bone loss, high cholesterol levels, loss of concentration, poor memory.

Best sources: Whole grains, nuts, broccoli, potatoes, fish and meat.

 

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Molybdenum

Molybdenum is a trace mineral that is essential for human health, though it is required in very small amounts. It plays a key role in various enzymatic reactions in the body, particularly those involved in the metabolism of sulfur-containing amino acids, as well as the breakdown of certain toxins. Even though it’s needed in tiny quantities, molybdenum is critical for certain important biological processes.

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Functions of Molybdenum:

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1. Co-factor for Enzymes:
   Molybdenum acts as a co-factor for several enzymes, meaning it helps these enzymes carry out chemical reactions in the body. These enzymes are involved in various metabolic processes, including:

   • Sulfur metabolism: Molybdenum helps in the metabolism of sulfur-containing amino acids, such as methionine and cysteine.

   • Detoxification: It is involved in the breakdown of toxins and other waste products in the body, including the metabolism of purines (which are broken down into uric acid).

   • Nitrate reduction: Molybdenum plays a role in the conversion of nitrate to nitrite, which is important for some biochemical pathways in plants and humans.

2. Metabolism of Drugs and Toxins:
   The enzyme sulfite oxidase, which depends on molybdenum, helps detoxify sulfites, which are by-products of sulfur metabolism and can be harmful in large amounts. It also helps in the breakdown of certain drugs and toxins in the liver.

3. DNA Synthesis:
   Molybdenum is also involved in DNA synthesis, supporting cell growth and regeneration.

4. Immune Function and Antioxidant Role:
   While not as extensively studied as other minerals, molybdenum is thought to have some influence on immune function and may act as an antioxidant, helping protect cells from oxidative damage.

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