Minerals and Their Importance in Nutrition

Minerals and Their Importance in Nutrition
The term ‘ minerals ‘ refers to elements in their simple inorganic form. In nutrition they are commonly referred to as mineral elements or inorganic nutrients.
Minerals are vital to health. Like vitamins and amino acids, minerals are essential for regulating and building the trillions of living cells which make up the body. Body cells receive the essential food elements through the blood stream. They must, therefore, be properly nourished with an adequate supply of all the essential minerals for the efficient functioning of the body.
Minerals help maintain the volume of water necessary to life processes in the body. They help draw chemical substances into and out of the cells and they keep the blood and tissue fluid from becoming either too acidic or too alkaline. The importance of minerals, like vitamins, is illustrated by the fact that there are over 50,000 enzymes in the body which direct growth and energy and each enzyme has minerals and vitamins associated with it. Each of the essential food minerals does a specific job in the body and some of them do extra work, in teams, to keep body cells healthy. The mineral elements which are needed by the body in substantial amounts are calcium, phosphorous, iron, Sulphur, magnesium, sodium, potassium and chlorine. In addition the body needs minute (trace) amounts of iodine, copper, cobalt, manganese, zinc, selenium, silicon, fluorine and some others.


Calcium
RDA 800 to 1200 mg margin of allowance 10 times RDA
Found in: bones, teeth, nails, blood, heart, skin, soft tissue
Bio-activities: bone and tooth formation, blood clotting, heart rhythm, nerve transmission, muscle growth and contraction
Principle food sources: dairy, fish, soybeans, seeds, beans

DEFICIENCY SYMPTOMS: Deficiency may cause osteomalacia and osteoporosis (porous and fragile bones), retarded growth, tooth decay, rickets, nervousness, mental depression, heart palpitations, muscle cramps and spasms, insomnia and irritability.
THERAPUTIC DOSE: 1,400 mg.
Chlorine
RDA 500 mg margin of allowance 1500 mg
Found in: blood, liver, stomach
Bio-activities: maintains fluid and electrolyte balance, helps liver, hydrochloric acid production
Principle food sources: kelp, watercress, cabbage, celery, olives, fish, cucumbers, tomatoes

DEFICIENCY SYMPTOMS: Impaired digestion of foods. Derangement of fluid levels in the body.

THERPUTIC DOSE: 1000 mg

Chromium
RDA 50 mcg margin of allowance 100mcg
Found in: arteries, blood
Bio-activities: blood sugar level, glucose metabolism
Principle food source: brewers yeast, meat, corn oil

DEFICIENCY SYMPTOMS: Severe deficiency may be a contributing cause of diabetes, high or low blood sugar, hardening of arteries and heart disease.
Estimated safe and adequate intake: 0.05 2.0 mg. Needed in minute quantities. White sugar in the diet contributes to the loss of chromium from the body and consequent deficiency.


Cobalt
RDA 6mcg margin of allowance n/a
Found in: blood
Bio-activities: aids hemoglobin formation
Principle food sources: all leafy vegetables, meat, dairy

DEFICIENCY SYMPTOMS: May lead to development of pernicious anemia.

RDA: Not known. Needed in minute quantities.

Copper
RDA 2 mg margin of allowance 5 times RDA
Found in: blood, bones, brain, connective tissues, nerves
Bio-activities: devilment of bones, brain, nerves and connective tissues, red blood cell formation
Principle food sources: liver, seafood, almonds, beans, peas, raisins, whole grains, green leafy vegetables

DEFICIENCY SYMPTOM: Deficiency of copper may cause anemia, loss of hair, impaired respiration, digestive disturbances, graying of hair, heart damage.
5 mg. (Estimated safe and adequate intake.)

Fluorine
RDA 1mg margin of allowance 3 times RDA
Found in: bones and teeth
Bio-activities: strengthens bones, reduces tooth decay
Principle food sources: dairy, carrots, garlic, sunflower seeds, sea food

DEFICIENCY SYMPTOM: Unknown.

May be needed in minute quantities.

Germanium
RDA n/a margin of allowance n/a
found in: all cells
Bio-activities: gives cell rejuvenate properties
Principle food sources: garlic
Deficiency Symptoms: not know
Iodine
RDA 150 mcg margin of allowance 10 times RDA
Found in: hair, skin, thyroid gland, brain, skin, teeth
Bio-activities: metabolism
Principle food sources: kelp, dulse, seafood, garlic, citrus fruits, turnip greens, pears, pineapple

DEFICIENCY SYMPTOMS: Deficiency may cause goiter and enlargement of the thyroid gland, or exophthalmic goiter. Prolonged deficiency may result in cretinism. Dietary lack may lead to anemia, fatigue, lethargy, loss of interest in sex, slowed pulse, low blood pressure and a tendency toward obesity. A serious deficiency may result in thyroid cancer, high blood cholesterol and heart disease.
RDA: 150 mcg. (0.15 mg.)
Iron
RDA 10 mg males. 18 mg females margin of allowance - males 5 times RDA, margin of allowance - females 5 times RDA
Found in blood, bones, nails, skin, teeth
Bio-activities: hemoglobin production
Principle food sources: apricots, peaches, bananas, black molasses, prunes, raisins, whole rye, brewers yeast, kelp, dulse, beans, red meat, liver

DEFICIENCY SYNPTONS: Deficiency of dietary iron may cause nutritional anemia, lowered resistance to disease, a general run down feeling, shortness of breath during exercise, headaches, pale complexion and low interest in sex. Deficiencies are common among young girls and pregnant women.
Therapeutic dose: 20mg
Lithium
RDA n/a margin of allowance n/a
Found in: nerves, muscles, brain
Bio-activities: helps sodium metabolism to the brain, nerves, muscle
Principle food sources: kelp, dulse, seafood

DEFICIENCY SYMPTOMS: May lead to nervous and mental disorders, particularly paranoid schizophrenia.
Therapeutic dose: Kelp or Irish Moss 500mg two times a day

Magnesium
RDA 350 mg margin of allowance 15 times RDA
Found in: arteries, bones, heart, muscles, nerves, teeth
Bio-activities: acid/alkaline balance, blood sugar metabolism
Principle food sources: apples, figs, lemons, peaches, kale, celery, whole grains, yellow
Corn

DEFICIENCY SYMPTOMS:: Continuous deficiency will cause a loss of calcium and potassium from the body, with consequent deficiencies of those minerals. Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism and premature wrinkles.
Therapeutic doses up to 700 mg. a day. Magnesium chloride is the best form of supplementary magnesium, although other forms can be used also.
Manganese
RDA 3 mg margin of allowance 5mg
Found in: brain, thyroid gland, mammary glands, muscles, nerves
Bio-activities: enzyme activation, tissue respiration, vitamin E utilization
Principle food sources: nuts, grains, spinach, peas, blueberries

DEFICIENCY SYWTOMS: Deficiency may cause retarded growth, digestive disturbances, abnormal bone development and deformities, male and female sterility, impotence in men, poor equilibrium, asthma and myasthenia gravis.
Estimated safe and adequate intake: 2.5 5.0 mg.

Phosphorus
RDA 800 to 1200 mg margin of allowance 10 times RDA
Found in: bones, brain, heart, kidneys, nerves, teeth
Bio-activities: bone and tooth formation, cell growth and repair, heart and kidney function, vitamin utilization
Principle food sources: dairy, whole grains, seeds, nuts, eggs, fish, corn

DEFICIENCY SYMPTONIS: May result in poor mineralization of bones, in retarded growth, rickets, deficient nerve and brain function, reduced sexual power, general weakness.
Adults: 800 1,200 mg. Children, or 'women during pregnancy or lactation: 1,000 to 1,400 mg. Deficiencies of phosphorus are rare, as it is one of the most plentiful elements in diet.
Potassium
RDA 2000 to 2500 mg margin of allowance n/a
Found in: blood, heart, kidneys, nerves, skin, muscles
Bio-activities: heart beat, muscle contraction
Principle food sources: all fruits and vegetables, dairy, seeds

DEFICIENCY SYMPTOMS: Severe deficiency may cause excessive accumulation of sodium (salt) in the tissues, with severe consequences of sodium poisoning, edema, high blood pressure and heart failure. May damage the heart muscle and lead to heart attacks. Prolonged deficiency causes constipation, nervous disorders, extreme fatigue, muscular weakness and low blood sugar (hypoglycemia).
3000 mg. (Estimated safe and adequate intake.)

Selenium
RDA 50 mcg margin of allowance 150 mcg
Found in: blood, prostrate gland, liver, testicles
Bio-activities: antioxidant, slows aging process
Principle food sources: wheat germ, brewers yeast, garlic, mushrooms, onions, tomatoes, broccoli, dairy

DEFICIENCY SYMPTOMS: liver damage, muscle degeneration, premature aging. Prolonged, severe deficiency may lead to development of cancer, especially in digestive and eliminative tract.
Estimated safe and adequate intake: 100 mcg.

Silicon
RDA n/a margin of allowance n/a
Found in: bones, hair, teeth, nails
Bio-activities: normal growth of hair, skin, nails, bones
Principle food sources: steel cut oats, flax seed, nuts, seeds, apples, grapes, beets, parsnips

DEFICIENCY SYMPTOM: Soft brittle nails, aging symptoms of skin such as wrinkles, thinning or loss of hair, poor bone development, insomnia, osteoporosis.
THERAPUTIC DOSE: UNKNOWN
Sodium
RDA 200 to 600 mg margin of allowance 2 grams
Found in: blood, lymph system, stomach, muscles, nerves
Bio-activities: proper function of muscles, nerves, normal glandular secretions
Principle food sources: sea salt, kelp, carrots, whey, celery, watermelon

DEFICIENCY SYMPTOMS: Deficiencies are rare, and may be caused by excessive sweating, prolonged use of diuretics or chronic diarrhea. Deficiency may cause nausea, muscular weakness, heat exhaustion, mental apathy, respiratory failure. Oversupply of sodium is a more common problem because of overuse of dietary sodium chloride (common salt). Too much sodium may lead to water retention, high blood pressure, stomach ulcers, stomach cancer, hardening of arteries and heart disease.
200 mg. To 600 MG

Sulfur
RDA n/a margin of allowance n/a
Found in: hair, skin, nails, nerves
Bio-activities: normal function of tissues
Principle food sources: radish, turnip, onions, celery, fish

DEFICIENCY SYMPTOM: Brittle nails and hair. Skin disorders: eczema, rashes, blemishes

Considered to be sufficient in an adequate diet.

Zinc
RDA 15 mg margin of allowance 30 times RDA
Found in: blood, brain, heart, prostrate gland
Bio-activities: wound healing, prostrate gland function, phosphorus and protein metabolism
Principle food sources: sprouted seeds, seeds, nuts, leafy vegetables, meat

DEFICIENCY SYMPTOMS: Retarded growth, birth defects, hypogonadism or underdeveloped gonads (sex organs), enlargement of prostate gland and impaired sexual functions, loss of fertility, lowered resistance to infections, slow healing of wounds and skin diseases, white spots on finger and toe nails, poor sense of taste and smell. Deficiency may cause lethargy, apathy, hair loss, dandruff and loss of interest in learning. Zinc deficiency is also associated with arteriosclerosis, epilepsy and osteoporosis.
Supplementary doses up to 30 mg.
Tweet