Minerals

Minerals

Minerals are elements that originate in the Earth and cannot be made by living systems. Plants obtain minerals from the soil, and most of the minerals in our diets come from directly from plants or indirectly from animal sources. Minerals may also be present in the water we drink, but this varies with geographic locale. Minerals from plant sources may also vary from place to place, because soil mineral content varies geographically.

Phosphorous

Phosphorus is an essential mineral that is required by every cell in the body for normal function.. The majority of the phosphorus in the body is found as phosphate (PO4). Approximately 85% of the body's phosphorus is found in bone and teeth, and it also makes up part of DNA and RNA.
Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.
Major dietary sources of Phosphorus include most foods, especially fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts.


Phosphorous plays an important role in the same bodily functions as mentioned under calcium. Apart from this it also is important in many enzyme systems. Excess of phosphorous may lead to symptoms similar to that of calcium deficiencies (Zwart, 2000).

Calcium : Phosphorous

For optimal usage of both calcium and phosphorous the ratio of the two minerals is very important. A wrong ratio can have the same results as a lack, or overdose of either of the two (Zwart, 2000).
New research shows calcium needs phosphorus to maximize its bone-strengthening benefits, and taking a lot of calcium supplements without enough phosphorus could be a waste of money. Phosphorus deficiency results in bone loss just as calcium deficiency does, so if you are taking calcium supplements, you should also check and see if you are getting enough phosphorus

Calcium

Calcium is the most common mineral in the human body. About 99% of the calcium in the body is found in bones and teeth, while the other 1% is found in the blood and soft tissue.
Calcium is needed for the formation and maintenance of bones, the development of teeth and healthy gums. It is necessary for blood clotting, stabilizes many body functions and is thought to assist in bowel cancer.
It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.
Furthermore it also helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone.
Calcium levels in the blood and fluid surrounding the cells (extracellular fluid) must be maintained within a very narrow concentration range for normal physiological functioning. The physiological functions of calcium are so vital to survival that the body will demineralize bone to maintain normal blood calcium levels when calcium intake is inadequate. Thus, adequate dietary calcium is a critical factor in maintaining a healthy skeleton
Food Sources that contain calcium are milk, cheese, cabbage, blackberries, figs, carrot, celery, endive, lettuce, lemon, orange, spinach, turnip, rhubarb, watercress, parsley.

Reptiles very often suffer from calcium deficiencies due to malnutrition or wrong maintenance. (See also: Phosphorous and Vitamin D3) A lack of calcium is compensated by resorption from calcified body parts, resulting in bone-, and (in case of turtles) shell deformities (Zwart, 2000).

Chloride

Chloride is one of the most important minerals in the blood, along with sodium, potassium, and calcium. Chloride helps keep the amount of fluid inside and outside of cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of body fluids

Chromium

Chromium is a trace mineral. It is important in the metabolism of carbohydrates and fats, it helps to regulate the amount of glucose in the blood and it“s needed for insulin to work properly. The two most common forms of chromium are trivalent chromium (III) and hexavalent chromium (VI). Chromium (III) is the principal form in foods, as well as the form utilized by the body. Chromium (VI) is derived from chromium (III) by heating at alkaline pH and is used as a source of chromium for industrial purposes. Chromium in the body helps the hormone insulin work more efficiently, making it an especially important nutrient for people who have type 2 Diabetes or are at risk for it. Insulin usually helps lower blood sugar levels, but if you have type 2 diabetes, your insulin is less effective. In fact, some cases of type 2 diabetes are actually triggered by a chromium deficiency. Chromium's effect on insulin may also help you lose weight. Studies show that it can help you hold on to muscle while shedding fat but as with any healthy diet, don't expect immediate results. Chromium picolinate is thought to be the best form for weight loss purposes.
Major dietary sources of Chromium include liver, meat, cheese, poultry, whole grains, wheat germ, potatoes, mushrooms and Brewer's yeast.

Copper

Copper (Cu) is an essential trace element for humans and animals.
Copper is necessary for the growth, development, and maintenance of bone, connective tissue, bloodvessels, nerves, brain, heart, and many other body organs. It is involved in the formation of red blood cells, the absorption and utilization of iron, and the synthesis and release of life-sustaining proteins and enzymes. Copper stimulates the immune system to fight infections, repair injured tissues, and promote healing. Copper also helps to neutralize "free-radicals" which can cause severe damage to cells.
In the body, copper shifts between the cuprous (Cu1+) and the cupric (Cu2+) forms, though the majority of the body's copper is in the Cu2+ form. The ability of copper to easily accept and donate electrons explains its important role in oxidation-reduction (redox) reactions and the scavenging of free radicals .
Food sources that contain Copper include most fresh fruits and leafy vegetables, shellfish, legumes (dried beans), nuts, organ meats, whole grains, and potatoes

Fluoride

Fluoride is considered a trace element because only small amounts are present in the body (about 2.6 grams in adults), and because the daily requirement for maintaining dental health is only a few milligrams a day. About 95% of the total body fluoride is found in bones and teeth. Although its role in the prevention of dental caries (tooth decay) is well established, fluoride is not generally considered an essential mineral element because humans do not require it for growth or to sustain life. However, if one considers the prevention of chronic disease (dental caries), an important criterion in determining essentiality, then fluoride might well be considered an essential trace element.
.Major dietary sources of Fluoride include fluoridated water and foods grown or cooked in fluoridated water, canned fish (with bones) and teas.

Iodine

Iodine, a non-metallic trace element, is required by humans for the synthesis of thyroid hormones, triiodothyronine (T3) and thyroxine (T4) are therefore, essential for normal thyroid function. To meet the body's demand for thyroid hormones, the thyroid gland traps iodine from the blood and converts it into thyroid hormones that are stored and released into the circulation when needed. In target tissues, such as the liver and the brain, T3, the physiologically active thyroid hormone, can bind to thyroid receptors in the nuclei of cells and regulate gene expression. T4, the most abundant circulating thyroid hormone, can be converted to T3 by enzymes known as deiodinases in target tissues. In this manner, thyroid hormones regulate a number of physiologic processes, including growth, development, metabolism, and reproductive function.
Iodine deficiency is an important health problem throughout much of the world. Symptoms of iodine deficiency may manifest as extreme fatigue, weight gain, facial puffiness, constipation, slowing of both physical and mental processes, and lethargy.
Food Sources that contain iodine are sea kelp, lettuce, asparagus, carrot, cabbage, cranberry, cucumber, pineapple, prune, tomato, radish, watercress, spinach and iodized salt.

Iron

Magnesium

Magnesium (Mg) is the fourth most abundant mineral in the body, with 60% in the bone and 40% distributed equally between muscle and non-muscular soft tissue.
Only 1% of magnesium is extracellular. Magnesium plays a key role in at least 300 fundamental enzymatic reactions,(Particularly those that require three B vitamins (Thiamin, Riboflavin and Pyridoxine), vitamins C and E. It also helps fight tooth decay by binding Cacium to tooth enamel).
Magnesium is vital for a healthy nervous system, muscle contraction, and for the formation of healthy bones and teeth. Magnesium can also help guard against cardiovascular disease and lower high blood pressure. It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.
Magnesium deficiency can adversely affect the immune system Lastly, magnesium may be useful in preventing type II diabetes and its complications, alleviating the symptoms of PMS and minimizing the severity of asthma attacks.
Food Sources that contain Magnesium are; whole wheat, brown rice, oatmeal, raisins, Spinach, dates, lima beans, almonds, cashews, peanuts, and most fruits and vegetables.

Manganese

Manganese is a trace mineral, that½s vital to reproduction, necessary in energy metabolism and it aids in blood,cartilage and bone formation.
In animal species, manganese deficiency results in abnormal skeletal development. Manganese is the preferred cofactor of enzymes called glycosyltransferases, which are required for the synthesis of proteoglycans that are needed for the formation of healthy cartilage and bone. It is often added to Glucosamine and Chondroitin supplements for this very reason.
Major dietary sources of Manganese include whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder.

Phosphorus

Phosphorus is an essential mineral that is required by every cell in the body for normal function.. The majority of the phosphorus in the body is found as phosphate (PO4). Approximately 85% of the body's phosphorus is found in bone and teeth, and it also makes up part of DNA and RNA.
Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.
New research shows calcium needs phosphorus to maximize its bone-strengthening benefits, and taking a lot of calcium supplements without enough phosphorus could be a waste of money. Phosphorus deficiency results in bone loss just as calcium deficiency does, so if you are taking calcium supplements, you should also check and see if you are getting enough phosphorus.
Major dietary sources of Phosphorus include most foods, especially fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts.

Potassium

Potassium is an essential dietary mineral that is also known as an electrolyte. The term electrolyte refers to a substance that dissociates into ions (charged particles) in solution making it capable of conducting electricity. The normal functioning of our bodies depends on the tight regulation of potassium together with sodium. Potassium inside the cell and sodium in the fluid surrounding the cell, work together for the nervous system to transmit messages as well as regulating the contraction of muscles.
It is also needed for growth, building muscles, transmission of nerve impulses, heart activity etc.
Research shows that increasing your potassium intake can lower your blood pressure. Individuals with existing hypertension, as well as those just looking to keep their blood pressure in check, can benefit from potassium.
Practically all fresh fruits and vegetables contain good amounts of pottasium.

Selenium

Selenium is a trace element that is essential in small amounts, but can be toxic in larger amounts. Humans and animals require selenium for the function of a number of selenium-dependent enzymes, also known as selenoproteins. During selenoprotein synthesis, selenocysteine is incorporated into a very specific location in the amino acid sequence in order to form a functional protein. Unlike animals, plants do not appear to require selenium for survival.
In recent years, laboratory experiments, clinical trials and epidemiological data have established the role of selenium in the prevention of a number of degenerative conditions including cancer, inflammatory diseases, cardiovascular disease, neurological diseases, aging, and infections. Most of these effects are related to the function of selenium in the antioxidant enzyme systems.
Major dietary sources of Selenium include fish, shellfish, red meat, grains (depending on soil content), eggs, garlic and liver

Sodium

Salt (sodium chloride) is essential for life. The tight regulation of the body's sodium and chloride concentrations is so important that multiple mechanisms work in concert to control them.
Sodium (Na+) and chloride (Cl-) are the principal ions in the fluid outside of cells (extracellular fluid), which includes blood plasma. As such, they play critical roles in a number of life-sustaining processes; maintenance of membrane potential, nutrient absorption and transport, maintenance of blood volume and blood pressure, and the renin angiotensin-aldosterone-system.
Food containing sodium are spinach, dandelion, lettuce, beet, banana, watercress, celery, buttermilk, cream cheese, whole wheat bread and rye bread, but you could also take table salt or sea salt.

Zinc

Zinc is an essential trace element for all forms of life. Numerous aspects of cellular metabolism are zinc-dependent. Zinc plays important roles in growth and development, the immune response, neurological function, and reproduction. On the cellular level, the function of zinc can be divided into three categories: 1) catalytic, 2) structural, and 3) regulatory (3)
  • Catalytic role
    Nearly 100 different enzymes depend on zinc for their ability to catalyze vital chemical reactions. Zinc-dependent enzymes can be found in all known classes of enzymes.

  • Structural role
    Zinc plays an important role in the structure of proteins and cell membranes. A finger-like structure, known as a zinc finger motif, stabilizes the structure of a number of proteins. For example, copper provides the catalytic activity for the antioxidant enzyme copper-zinc superoxide dismutase (CuZnSOD), while zinc plays a critical structural role (4,5). The structure and function of cell membranes are also affected by zinc. Loss of zinc from biological membranes increases their susceptibility to oxidative damage and impairs their function.

  • Regulatory role
    Zinc finger proteins have been found to regulate gene expression by acting as transcription factors (binding to DNA and influencing the transcription of specific genes). Zinc also plays a role in cell signaling and has been found to influence hormone release and nerve impulse transmission. Recently zinc has been found to play a role in apoptosis (gene-directed cell death), a critical cellular regulatory process with implications for growth and development, as well as a number of chronic diseases.


Major dietary sources of Zinc include meat, liver, shell fish, milk, whole grains and wheat germ