As important as vitamins are, they can do nothing for you without minerals. Vitamins cannot be assimilated without the aid of minerals. 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 well-being. You can ensure your body stays in superb health by including mineral rich foods in your diet. However, when lifestyle does not allow you to keep a planned intake, you may make use of mineral supplements to maintain your mineral levels or treat specific health problems. MINERAL | NATURAL SOURCES | BODY PARTS AFFECTED | BODY FUNCTIONS FACILITATED | DEFICIENCY SYMPTOMS | Calcium | bone meal, carob flour, green leafy vegetables, legumes, milk & dairy products, nuts, salmon, sesame/sunflower seeds, tofu, watercress | blood, bones, circulatory-digestive- enzymatic-immune & nervous systems, heart, muscles, skin, teeth | androgen, cortisone & estrogen production, bone & tooth formation, blood clotting, heart rhythm, nerve transmission & tranquilization, muscle growth & contraction, permeability of cell membranes | arm & leg numbness, brittle fingernails, eczema, fragile bones, headaches, heart palpitation, hypertension, insomnia, irritability, muscle cramps, nervousness, osteomalacia, osteoporosis, periodontal disease, rickets, tooth decay | Chromium | apples, brewer's yeast, black pepper, chicken, dairy products, fresh fruits, grapes, green leafy vegetables, honey, legumes, mushrooms, nuts, potatoes, raisins, root vegetables, seafood, whole wheat & rye cereals | adrenal glands, brain, blood, circulatory system, heart, immune system, liver, white blood cells | blood sugar level maintenance, glucose metabolism (energy), protein production | disturbed amino acid metabolism, increased serum cholesterol, impaired glucose tolerance, lack of energy, myopia, protein/calorie malnutrition, susceptibility to infections | Magnesium | almonds, avocado, bone meal, bran, brazil nuts, brown rice, corn, dried figs & apricots, green vegetables, honey, wheat germ seafood, spinach, sprouts | arteries, bones, cells, digestive-immune-nervous & reproductive systems, heart, nerves, teeth | acid/alkaline balance, blood pH maintenance, blood sugar maintenance, blood sugar metabolism (energy), cortisone production, calcium & vitamin C facilitator, protein structuring (DNA, RNA) | aching muscles, anxiety, broken nails, confusion, decreased blood pressure & body temperature, disorientation, easily aroused anger, hair loss, hyper-activity, insomnia, muscle tremors, nervousness, noise sensitivity, rapid pulse, sound sensitivity | Potassium | apricots, avocado, bananas, broccoli, Brussels sprouts, cantaloupe, dates, dried fruits, flounder, haddock, kidney beans, legumes, lima beans, nuts, parsley, peaches, potatoes, seafood, soybeans, spinach, tomato juice, tofu, wheat germ, yellow vegetables, carrot juice | blood, endocrine-digestive & nervous systems, heart, kidneys, muscles, skin | blood sugar-glycogen conversion (energy), cell metabolism, cellular water balance, enzyme activator, growth regulator, heartbeat rhythm, muscle contraction, nerve tranquilization | acne, constipation, continuous thirst, decreased blood pressure, dry skin, edema, increased cholesterol levels, insomnia muscle & general weakness, nervousness, respiratory distress, salt retention, skin & hair problems, slow irregular heartbeat, weak reflexes | Selenium | asparagus, brazil nuts, broccoli, cabbage, eggs, fish, garlic, lobster, scallops, seafood, tomatoes, turnips, wheat germ, whole grains, mushrooms | enzyme & immune systems, eyes, heart, pancreas, red blood cells, tissue elasticity | antioxidant, DNA & protein synthesis, immune response, membrane integrity, pancreatic function, prostaglandin production, retinal blood vessel proliferation, retinal light reception, sexual/reproductive function, tissue elasticity | blood hemolytic problems, cataracts (increased severity), lack of energy, male sterility, pancreatic insufficiency, poor hair & skin tone, premature aging, repeated infections | Zinc | brewer's yeast egg yolks, lecithin, mushrooms, nuts, onions, peas, poultry, seafood, seeds, soybeans, spinach, sunflower seeds, wheat germ, whole grains | blood, bones, eyes, heart, joints, liver, prostate gland | burn & wound healing, carbohydrate digestion, circulatory/immune/metabolic & neuromuscular systems, prostate gland function, reproductive organ growth & development, sex organ growth & maturity, vitamin B1, phosphorus & protein metabolism | acne, brittle nails, decreased learning ability, delayed sexual maturity, eczema, fatigue, loss of taste & smell, poor appetite, poor circulation, poor memory, prolonged wound healing, skin problems, splitting hair, sterility, white spots on nails |
MINERAL | NATURAL SOURCES | BODY PARTS AFFECTED | BODY FUNCTIONS FACILITATED | DEFICIENCY SYMPTOMS | Copper | almonds, avocado, brazil nuts, buckwheat, cauliflower, split peas, hazelnuts, legumes, molasses, millet, nuts, raisins, peanuts, pecans, oysters, soybeans, walnuts, whole grains | blood, bones, circulatory system, hair, skin | bone formation, hair & skin color, healing process, hemoglobin & red blood cell formation, mental & emotional processes, protein metabolism, RNA production | copper deficiency is quite common, depression, elevated serum cholesterol, fractures & bone deformities, general weakness, impaired respiration, skin sores | Iron | almonds, bancha tea, clams, cooked dry beans, dark green leafy vegetables, dried prunes, eggs, fish, kelp, legumes, oyster, poultry, raisins, seeds: pumpkin, squash, sunflower; wheat germ, whole grains, shellfish | blood, bones, metabolic system muscles, nails, skin, teeth | hemoglobin production, stress & disease resistance, growth in children | excess iron can be toxic, check with physician as other deficiencies can mimic this; breathing difficulties, brittle nails, iron deficiency anemia (pale skin, fatigue), constipation, sore or inflamed tongue infections | Maganese | almonds, bananas, beans, blueberries, bran, broccoli, wheat, carrots, celery, cereals, egg yolks, green leafy vegetables, legumes, nuts, raisins, rhubarb, seeds, wheat germ, whole grains | blood, brain, immune system, liver, mammary glands, muscles, nerves, skeletal system | enzyme activation, detoxifier, reproduction & growth, protein, RNA & sex hormone production, tissue respiration, vitamin B1 metabolism, vitamin E utilization, fat & carbohydrate metabolism | locomotor ataxia (muscle coordination failure), dizziness, ear noises, elevated blood cholesterol, impaired glucose tolerance, increased fat deposition, loss of hearing | Phosphorus | brewer's yeast, dairy products, eggs, fish, grains, legumes, milk, nuts, poultry, pumpkin seeds, sea vegetables (dulse/kelp), tofu, whole grain cereals, wheat bran | bones, brain cell, circulatory & digestive systems, eyes, liver, muscles, nerves, teeth | blood sugar-glycogen conversion (energy), cell metabolism, cellular water balance, enzyme activator, growth regulator, heartbeat rhythm, muscle contraction, nerve tranquilization | check with physician, deficiency symptoms can also be present with excess phosphorus; appetite loss, bone pain, fatigue, irregular breathing, nervous disorders, overweight, weight loss | Sodium | celery, cheese, eggs, milk, miso, poultry, processed foods, salt, seafood, sea vegetables | blood, lymphatic system, muscles, nerves | hydrochloric acid production, nerve impulse transmission, normal cellular fluid level, nutrient transport to cell membranes (cell permeability), proper muscle contraction | appetite loss, cramps, decreased resistance to infection, eye disturbances, fatigue, intestinal gas, muscle shrinkage, vomiting, weakness/lassitude, weight loss |
SULPHURSulphur 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 SourcesFoods particularly high in sulphur include meat and poultry, fish, eggs, beans and peas, Brussels sprouts, onions, cabbage, garlic, wheat germ, and dairy products.
BORONBoron 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
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.
Methylsulphonylmethane (MSM)The Ancient Greeks were aware of the health values of sulphur, and used sulphur fumes from garlic to treat many different conditions. Sulphur has also been known by the name Brimstone for many years. Although sulphur is the fourth most plentiful mineral in the body, and can be found in almost every cell, it is only in recent times that we have begun to rediscover the importance of sulphur. Recent interest in sulphur has been stimulated by its veterinary use in the form of methylsulphonylmethane (MSM) on horses. MSM is a naturally occurring organic sulphur compound found in all living plant and animal tissues. MSM is easily destroyed by food processing, and this, in combination with the fact that sulphur is continually excreted by the body, point to the possibility that supplementation may be beneficial. The Benefits of MSM Joint Health – sulphur is important in the formation of collagen and glucosamine, and therefore in the maintenance of healthy bones, joint, ligaments and tendons. Sulphur helps nutrients and fluids to flow through cells by increasing permeability, which also aids in the removal of toxins leading to a reduction in pain and inflammation. Glucosamine is also important in the normal function of joints. Allergy – a direct relationship between the amount of MSM present in the body and resistance to allergens has been established. In many people, this has led to a substantial or even a complete relief of symptoms. Hair, Skin and Nail Health – sulphur is required for the production of keratin and collagen, important constituents of hair, skin and nails, and is therefore important in the maintenance and repair of these components. Blood Sugar Regulation – sulphur is required to produce insulin. MSM also makes cells more permeable, allowing them to absorb blood sugar. Antiparasitic Action – MSM has been shown to have antiparasitic action against many common parasites, including intestinal worms. Digestive System – MSM promotes digestion and the absorption of nutrients enabling us to utilize the food we eat. Eye Health – many eye conditions have been helped by MSM in drop form, and also by supplementation because it soothes and softens the membranes. Other – discoveries about the benefits of MSM continue to be made, including stress relief, mental alertness, lung health, oral health, relief from insect bites, and even helping with snoring. Properties MSM is a rich naturally occurring source of sulphur, which is required for the structure and function of 150 compounds within the body, including tissues, enzymes, hormones, antibodies and antioxidants. The properties of sulphur are obviously too numerous to list, but it is present in the following compounds:- Glutathione – an antioxidant responsible for neutralizing free radicals, and also for the removal of toxic substances from the liver. Lipoic Acid – a potent antioxidant and vitamin-like substance that enhances the antioxidant vitamins C and E as well as glutathione. It also plays an important role in energy production, glucose balance and the detoxifying functions of the liver. Coenzyme A – plays an important role in the oxidation and synthesis of fatty acids and the synthesis of cholesterol and therefore vitamin D, bile and the steroid hormones. It is also important in making red blood cells and the neurotransmitter acetylcholine. Fibrinogen – a very important clotting agent found in blood. Contra-indications/Precautions None known.
FOOD SOURCES OF MINERALS
BROMINE — melons, cucumber, alfalfa, turnips, seafoods CALCIUM — raw egg yolk, shellfish, milk, cheese, greens, apricots, figs, cabbage, bran CHLORINE — goat & cow milk, salt, fish, cheese, coconut, beets, radishes, avocado, kelp COBALT — organ meats, oysters, clams poultry, milk, green leafy vegetables, fruits COPPER — organ meats, seafood, nuts, legumes, molasses, raisins, whole grain cereals FLUORINE — Cauliflower, cabbage, cheese, raw goat milk, raw egg yolk, Brussels sprouts FLUORIDE — tea, seafood, fluoridated water IODINE — sea lettuce, kelp, seafood, carrots, pears, onions, tomatoes, pineapple, peas IRON — Organ meats, eggs, fish, poultry, blackstrap molasses, apricots, potato peelings MAGNESIUM — nuts, figs, green vegetables, seafood, molasses, yellow corn, coconut, apple MANGANESE — beets, peas, citrus, bran, green vegetables, kelp, egg yolk, nuts, pineapple MOLYBDENUM — legumes, whole-grain cereals, milk, liver, dark-green vegetables NICKEL — all vegetables PHOSPHORUS — milk, cheese, meat, fish, fowl, grains, nuts, egg yolk, beans, lentils, peas POTASSIUM — lean meats, dried fruits, legumes, vegetables, cereals, nuts, seeds SELENIUM — tuna, herring, brewer’s yeast, wheat germ & bran, broccoli, whole grains SILICON — apples, kelp, grapes, beets, onions, almonds, seeds, parsnips, grains, tomato SODIUM — watermelon, romaine, celery, kelp, sea salt, asparagus, okra, carrots, coconut SULPHUR — eggs, meat, fish, cabbage, Brussels sprouts, horseradish, shrimp, chestnuts VANAD1UH — herring, sardines, vegetables grown in rich vanadium soil ZINC — sunflower seeds, seafood, organ meats,~ mushrooms, brewer’s yeast, soybeans TIN — plants and animals ARSENIC — asparagus, celery quail, salmon |
