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MINERAL INDEX
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| Boron | Calcium |
Chromium | Copper |
Germanium | Iodine |
Iron | Magnesium |
Manganese |
| Molybdenum |
Phosphorous | Potassium
| Selenium | Silicon |
Sodium | Sulfur |
Vanadium | Zinc |
The human body requires minerals as well as vitamins to maintain proper chemical balance and good health. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to overall mental and physical well-being. Nutritional minerals belong to two groups: Bulk, or macrominerals and Trace or microminerals. Macrominerals are needed in larger amounts than microminerals --- however, both are equally important to good health.
Macrominerals include:
Calcium is necessary to maintain strong bones and teeth. It regulates heart rhythm and assists in normal blood clotting. Helps to lower blood pressure and vital to normal kidney function. It helps soothe insomnia helps maintain proper nerve and muscle function. Current medical research shows that calcium reduces the incidence of colon cancer, and reduces blood cholesterol levels. Calcium also protects the bones and teeth from lead because it inhibits absorption. If your body is deficient in Calcium, lead can be absorbed by the body and deposited in teeth and bones.
Deficiency leads to: aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, high blood pressure, insomnia, muscle cramps, nervousness, numbness in arms and/or legs, rickets and tooth decay. Depression and hyperactivity may also be attributed Calcium deficiency.
Sources of Calcium: Milk and dairy products, salmon with bones, sardines, green leafy vegetables
Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper Calcium and Potassium metabolism; converts blood sugar into energy. It is vital to enzyme activity, especially those enzymes involved in energy production. Prevents depression, dizziness, muscle weakness, and PMS. Prevents the calcification of soft tissue
Not getting enough magnesium in your diet may result in calcium depletion, heart spasms, nervousness, muscular excitability, confusion; kidney stones, rapid heart beat, poor digestion, irritability, and mimics symptoms of diabetes.
Sources of Magnesium: dairy products, fish, meat and seafood, apples, avocados, bananas, garlic, grapefruit, soybeans, nuts
Sodium is necessary to maintain water balance and blood pH. Most people are very careful about the amount of sodium in their diets and sodium deficiency is almost unheard of these days. However, people who take diuretics are at risk of depleting sodium stores in the body.
Symptoms of Sodium depletion are: abdominal cramping, anorexia, confusion, dehydration, depression, fatigue, flatulence, hallucinations, headaches, rapid heartbeat, low blood pressure.
Symptoms of excess Sodium are: edema, high blood pressure, potassium deficiency, liver disease and kidney disease.
Sodium can be found in most all sources of food, especially the fast food or convenience food variety.
Potassium works in tandem with sodium to regulate the body's waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; promotes healthy skin.
Signs of Potassium deficiency are: abnormally dry skin, acne, chills, constipation, diarrhea, edema, insatiable thirst, poor reflexes, nervous disorders, respiratory failure, cardiac arrest, muscle damage, glucose intolerance, high cholesterol levels, protein in urine, and salt retention.
Good food sources of Potassium are: dairy foods, fish, fruit, beans, meat, poultry, vegetables, whole grains, apricots, avocados, bananas, blackstrap molasses, brewer's yeast, dates, dried fruit.
Excessive use of diuretics and laxatives can upset the delicate Potassium/Sodium balance in the body. Also tobacco and caffeine reduce Potassium absorption. Particularly those who suffer from stress of any kind may need to watch their Potassium intake, as stress tends to reduce Potassium's stores in the body.
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Necessary for proper bone and teeth formation, cell growth, contraction of the heart muscle and proper functioning of the kidneys, Phosphorous is an important macromineral. Without Phosphorous, the body could not fully utilize vitamins and the conversion of food to energy. Magnesium, Calcium and Phosphorous levels need to be kept in proper balance in order for the body to function at optimum efficiency.
It is rare that a body would become deficient in Phosphorous, however, some symptoms of deficiency are: anxiety, bone pain, fatigue, irritability, breathing problems, pronounced sensitivity of the skin, weight fluctuation, numbness, tingling and weakness of extremities.
Phosphorous is found in most foods, especially carbonated drinks. Also, Phosphorous is found in asparagus, bran, brewer's yeast, corn, dairy products, eggs, fish, dried fruit, nuts, meats and whole grains.
Microminerals include:
The body needs Boron in trace amounts to be able to metabolize calcium, magnesium and phosphorous and for healthy bones. Postmenopausal women benefit from Boron supplementation because this mineral keeps the body's balance of calcium, magnesium and phosphorous in check. 2 to 3 mg daily is sufficient and no more than 3 mg daily should be taken.
Boron can be obtained naturally from apples, pears, grapes, nuts, carrots and green leafy vegetables.
Chelated chromium, also called Chromium Picolinate, is one of the key components of natural weight loss because it helps metabolize glucose, cholesterol, fats and protein. Helpful to diabetics because it helps stabilize blood sugar levels by helping the body utilize insulin. Weight watchers in particular appreciate Chromium Picolinate because it promotes loss of fat and the increase of lean muscle mass.
Low levels of chromium is sometimes an indicator of coronary artery disease. Deficiency can lead to inadequate metabolism of amino acids, fatigue, increased risk of arteriosclerosis, fits of anxiety. On the other hand, too much chromium can be toxic, cause ulcers, kidney and liver damage.
Copper is essential in trace amounts for many functions of the body, such as the formation of bone, red blood cells and hemoglobin, And it important to the formation of collagen, skin and connective tissue.
Symptoms of deficiency in Copper are osteoporosis, baldness, anemia, skin disruptions and decreased respiratory function. Too much copper can cause illness, irritability, nausea and depression.
This micromineral is important to proper oxygen utilization by cells and is key in keeping the immune system in proper working order. Germanium carries oxygen to the cells. Lack of this micromineral has been linked to arthritis, cancer, food allergies, rheumatoid arthritis. Studies have shown that 100 to 300 mgs of Germanium day improved the symptoms of AIDS, cancer, viral infections, arthritis, high cholesterol and yeast infections.
Germanium is best when obtained through diet and it is readily available in garlic, onions and shiitake mushrooms.
Iodine is essential to proper thyroid health. It regulates the body's production of energy and helps the body burn excess fat by stimulating the rate of metabolism.
Since iodine is essential to thyroid health, a body with a low level of iodine soon exhibits signs of hyperthyroidism - dry skin, weight gain, brittle hair and nails, and fatigue. Low iodine levels have been linked to breast cancer.
Good sources of Iodine are iodized salt, ocean fish, dulse, seaweed and it is also found in mushrooms, sesame seeds, and soy. However, certain foods block the thyroid gland from accessing iodine stores, such as brussel sprouts, cabbage, cauliflower, kale, spinach and turnips. People with underactive thyroids should limit their consumption.
Although Iron is essential for red blood cell production, it also positively impacts energy production and the immune system. Hemoglobin, the functional form of Iron, is the oxygen carrier for the blood. Myoglobin is the storage form of Iron, and serves as an oxygen store within cells. Too little iron cause anemia, digestive problems, brittle hair, dry skin, brittle bones, mouth sores and vertical ridges and spoon shaping of the nails. Too much iron causes heart disease, proliferation of free radicals and cancer. Menstruating women need more iron in their systems to help rebuild depleted iron stores.
Iron Deficiency Anemia is a worldwide major concern. It effects women of child bearing age, infants, children, teenagers, the elderly and the infirm. A low iron blood level is indicative of the last stage of iron deficiency, the effects having been in progress long before this stage.
Iron can be obtained through diet from fish, liver, organ meats, red meats, green leafy vegetables and whole grains. Cooking foods in cast iron cookware provides a source of dietary iron as well.
Manganese is a micromineral used in the formation of collagen and urea, helps synthesize fatty acids and cholesterol, helps the body digest proteins and helps in the formation of normal bone development. But, its most important role in the body is that it enhances the antioxidant defense system by increasing concentrations of the antioxidant enzyme Superoxide Dismutase (SOD).
Dietary sources of Manganese are: liver, kidney and muscle meats; spinach, dried peas, legumes, nuts, green leafy vegetables and dried fruit.
Too much Manganese in the system can cause iron deficiency anemia because it interferes with the body's uptake of iron.
Too little Manganese in the system may result in weakness, paleness of skin, and constipation.
Required in small amounts for nitrogen metabolism, it also promotes normal cell function. Trace amounts of Molybdenum are found in the liver, kidney and in the bones.
Too little Molybdenum is associated with mouth and gum disorders, and impotency in older males. Excess of Molybdenum is associated with Gout.
Dietary sources of Molybdenum are beans, cereal grains, peas, legumes and dark green leafy vegetables.
A vital antioxidant nutrient, Selenium protects the immune system by preventing free radical generation thereby decreasing the risk of cancer and disease of the heart and blood vessels. Medical surveys show that increased selenium intake decreases the risk of breast, colon, lung and prostate cancer. Selenium also preserves tissue elasticity; slows down the aging and hardening of tissues through oxidation; helps in the treatment and prevention of dandruff. Selenium works in tandem with Vitamin E in the production of antibodies to help maintain healthy heart and liver activity..
Selenium deficiency has been linked to cancer, high cholesterol levels, premature aging, heart disease, liver and pancreatic insufficiency, sterility, dandruff, loose skin.
Too much Selenium has been associated with arthritis, brittle nails, garlicky breath odor, hair loss, gastrointestinal disorders, irritability, liver and kidney trouble, skin eruptions, a metallic taste in the mouth and yellow cast to the skin
Necessary for the formation of collagen for bones and connective tissue, for healthy nails, skin and hair; and for calcium absorption. Helps to maintain flexible arteries and plays a role in preventing cardiovascular disease.
Dietary sources of Silicon are alfalfa, beets, brown rice, bell peppers, soybeans, whole grains and green leafy vegetables.
Dietary Sulfur is important in trace amounts and is found in cabbage, eggs, fish, kale, brussel sprouts, soybeans, turnips. However, the most notable form of dietary sulfur is the supplement MSM. Please see the Nutrient's Page on MSM.
Needed for cellular metabolism, Vanadium also helps form bones and teeth. Important in growth and reproduction; inhibits cholesterol synthesis. Too little Vanadium in the body has been linked to cardiovascular and kidney disease, impaired reproductive ability and increased infant mortality.
Dietary sources of Vanadium are: dill, fish, olives, meat, radishes, snap beans, vegetable oils and whole grains.
Important micromineral for healthy skin, Zinc is also essential for proper prostate function and reproductive organ health. It is an antioxidant nutrient; necessary for protein synthesis; wound healing; and male hormone activity; maintains the body's alkaline balance; helps in normal tissue function; aids in the digestion and metabolism of phosphorus. Zinc also helps regulate oil gland activity and may be helpful in preventing acne.
Not enough Zinc in the body may result in delayed sexual maturity, prolonged healing wounds, white spots on finger nails, retarded growth, stretch marks, fatigue, decreased alertness, susceptibility to infections.
Disclaimer: The information presented is for information purposes only. It is based on scientific studies or traditional usage. Consult a health care professional before using supplements or making any changes in prescription medications. The information and statements contained herein are not intended to diagnose, treat, cure or prevent any dis-ease.
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