Overview of Minerals

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.

Minerals act as catalysts for many biological reactions within the body, including muscle response, the transmission of messages through the nervous system, the production of hormones, digestion, and the utilization of nutrients in foods


CALCIUM

IMPORTANCE: Builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in & out of the cell walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels.

DEFICIENCY SYMPTOMS: May result in arm and leg muscles spasms, softening of bones, back and leg cramps, brittle bones, rickets, poor growth, osteoporosis ( a deterioration of the bones), tooth decay, depression.

Foods: Broccoli, green beans, almonds, turnip greens, orange juice, milk, cheese, yogurt, salmon and sardines with bones.

CHROMIUM

IMPORTANCE: Works with insulin in the metabolism of sugar and stabilizes blood sugar levels; cleans the arteries by reducing Cholesterol & Triglyceride levels; helps transport amino acids to where the body needs them; helps control the appetite; medical research has shown that persons with low levels of Chromium in their bodies are more susceptible to having cancer and heart problems and becoming diabetic.

DEFICIENCY SYMPTOMS: May result in glucose intolerance in diabetics; arteriosclerosis, heart disease, depressed growth, obesity, tiredness.

Foods: Whole grains, broccoli, grape juice, orange juice, black pepper.

COPPER

IMPORTANCE: Necessary for the absorption & utilization of Iron; helps oxidize Vitamin C and works with Vitamin C to form Elastin, a chief component of the Elastin muscle fibers throughout the body; aids in the formation of red blood cells; helps proper bone formation & maintenance.

DEFICIENCY SYMPTOMS: May result in general weakness, impaired respiration, skin sores.

Foods: Nuts, cherries, cocoa, mushrooms, gelatin, legumes, oysters, shellfish, fish, eggs.

IRON

IMPORTANCE: Its major function is to combine with protein and copper in making hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction. Iron also prevent fatigue and promotes good skin tone.

DEFICIENCY SYMPTOMS: May result in weakness, paleness of skin, constipation, anemia.

Foods: Asparagus, spinach, pumpkin seeds, soybeans, tofu, clams.

IODINE

IMPORTANCE: Aids in the development and functioning of the thyroid gland; regulates the body's production of energy; helps burn excess fat by stimulating the rate of metabolism; mentality, speech, the condition of the hair, skin, & teeth are dependent upon a well-functioning thyroid gland.

DEFICIENCY SYMPTOMS: May result in an enlarged thyroid gland, slow mental reaction, dry skin & hair, weight gain, loss of physical & mental vigor.

Foods: Spinach, iodized salt, lobster, shrimp, oysters, milk.

MAGNESIUM

IMPORTANCE: Plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for proper calcium & Vitamin C metabolism; converts blood sugar into energy.

DEFICIENCY SYMPTOMS: May result in calcium depletion, heart spasms, nervousness, muscular excitability, confusion; kidney stones

Foods: Molasses, nuts, spinach, pumpkin seeds, baked potatoes, broccoli, bananas, seafood, dairy.

MANGANESE

IMPORTANCE: An antioxidant nutrient; important in the blood breakdown of amino acids and the production of energy; necessary for the metabolism of Vitamin B-1 & Vitamin E; Activates various enzymes which are important for proper digestion & utilization of foods; is a catalyst in the breakdown of fats & cholesterol; helps nourish the nerves and brain; necessary for normal skeletal development; maintains sex hormone production.

DEFICIENCY SYMPTOMS: May result in paralysis, convulsions, dizziness, ataxia, loss of hearing, digestive problems, blindness and deafness in infants.

Foods: Nuts, legumes, tea, dried fruits, spinach, green leafy vegetables.

POTASSIUM

IMPORTANCE: Works 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.

DEFICIENCY SYMPTOMS: May result in poor reflexes, nervous disorders, respiratory failure, cardiac arrest, muscle damage.

Foods: Baked potatoes, avocadoes, dried fruit, yogurt, cantaloupe, spinach, bananas, mushrooms, tomatoes.

SELENIUM

IMPORTANCE: A major antioxidant nutrient, protects cell membranes and prevents 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.

DEFICIENCY SYMPTOMS: May result in premature aging, heart disease, dandruff, loose skin.

Foods: Whole grain cereals, mushrooms, Brazil nuts, dairy, fish and shellfish.

ZINC

IMPORTANCE: Is an antioxidant nutrient; necessary for protein synthesis; wound healing; vital for the development of the reproductive organs, prostate functions and male hormone activity; it governs the contractility of muscles; important for blood stability; maintains the body's alkaline balance; helps in normal tissue function; aids in the digestion and metabolism of phosphorus.

DEFICIENCY SYMPTOMS: May result in delayed sexual maturity, prolonged healing wounds, white spots on finger nails, retarded growth, stretch marks, fatigue, decreased alertness, susceptibility to infections.

Foods: Lima beans, legumes, nuts, oysters, seafood, dairy.

TRACE MINERALS

Minerals that occur in tiny amounts or traces. They play a major role in health, since even minute portions of them can powerfully affect health. They are essential in the assimilation and utilization of vitamins and other nutrients. They aid in digestion and provide the catalyst for many hormones, enzymes and essential body functions and reactions. they also aid in replacing electrolytes lost through heavy perspiration or extended diarrhea and protects against toxic reaction and heavy metal poisoning.