Minerals are Mother Earth’s molecules found in her soil. They’re intended to be consumed by plants subsequently passed to animals and to people and provide us as people with numerous health benefits. When you digest your food, minerals are absorbed from the food and hauled into your own body tissues. There they play an essential role in keeping your body functioning at it’s optimal amounts.
Once consumed, minerals are dispersed into the body fluids and cells to make up approximately four percent of your body’s total weight. Then they work along with vitamins, hormones, enzymes, and other substances, to play an significant role in numerous biological functions. These include the growth and maintenance of bones and teeth, muscle contraction, nerve transmission, blood formation, energy production, fluid regulation, macronutrient metabolism, acid-alkaline balance (pH), and several other enzymatic reactions.
Nutritional minerals are grouped based on how much of the body’s total weight they include. Macrominerals include at least.01 percentage of body fat, while trace or microminerals constitute less than.01 percent. An adequate supply of both macro- and trace minerals are equally vital for optimal health.
These are calcium, chloride, magnesium, phosphorus, potassium, and sodium, whereas trace minerals are chromium, cobalt, copper, iodine, iron, manganese, molybdenum, selenium, sulphur, and zinc. While far more is known about macrominerals than trace minerals in this point in time, there’s more and more information emerging about trace minerals daily. While necessary in only”trace” levels in the human body, however these minerals are vital for many critical functions of the human body. First, let’s take a look at the macrominerals important to our health.
Calcium is the most abundant mineral in the human body. Therefore, it plays an essential function. 99 percent of it happens in bone tissue, and the remaining one percent is used for different purposes, including blood clotting, muscle contracion, and nerve function. Healthy bones and teeth equally depend on adequate calcium source, and calcium also contributes to healthy skin, helps regulate cardiovascular function and blood pressure levels, aids in the metabolism of iron, and is needed for proper cell division.
Since the body can’t produce calcium, we have to get it out of our diets or a nutritional supplement. The best food sources of calcium include milk, yogurt, cheese, cottage cheese, dark green leafy vegetables, broccoli, turnip and collard greens, salmon, sardines, canned fish, almonds, and Brazil nuts. However, calcium can’t be absorbed and used without vitamin D.
Signs of calcium deficiency typically consist of bone and joint problems like osteoporosis and fractures. But calcium deficiency can lead to stress, brittle nails, depression, insomnia, muscle cramps and twitching, and diminished nerve function. Calcium is best supplemented as another supplement rich in bioavailable forms of calcium, like an istonic liquid form. It’s often paired with vitamin D to be able to offer maximum absorption and utilization by the body.
Additionally, the body can only absorb calcium in limited doses (500mg or less at a time) and requires the presence of acids to allow it to dissolve and consume. So using calcium carbonate (a stomach acid neutralizer like the antacid Tums) isn’t an effective way of providing absorbable calcium to your diet. Taking calcium at several times throughout the day, either with milk products, greens, nuts or fish in addition to supplements is the wise way to get your entire calcium dose daily.
Chloride is a vital part of hydrochloric acid (HCl), the very important stomach acid responsible for digestion. Additionally, it plays a role in regulating the body’s acid-balance. It helps the liver eliminate toxins and aids in transporting carbon dioxide to the lungs for excretion. Among the best food sources of chloride are common table salt (sodium chloride), sea salt, seaweeds, lettuce, celery, and tomatoes. The typical American diet generally contains more than sufficient chloride as a result of its general high salt content.
Chloride reduction can easily occur after profuse diarrhea or nausea, in addition to periods of profuse perspiration like during heat spells or fevers. Otherwise, chloride deficiencies are rare. When it does happen, the most frequent symptoms being acid-base imbalances and more than alkalinity of body fluids. Usually obtaining enough organic sources of salt will offer loads of chloride for the body. A excellent multi-vitamin and mineral provides sufficient levels also.
Magnesium acts as a muscle relaxant in the body. Therefore, it relaxes skeletal muscle, heart muscle and even muscle of the GI tract. Additionally, it’s involved in countless enyzmatic reactions within the body. Most the human body magnesium supply is found in the bones and teeth, with the next greatest concentration occurring in the muscles. The rest of the magnesium source is found in the blood and other body fluids. Because of magnesium’s ability to relax muscle, it is an important nutrient for the heart muscle. It’s particularly important in preventing spasms of the coronary artery, which may lead to heart attacks. Additionally it is required for energy generation in the cells of the body, the upkeep and repair of cells, wholesome cell division, proper nerve transmission, hormone regulation, and the metabolism of proteins and nucleic acids. Due to these crucial functions, low magnesium levels may alter nerve transmission to the heart and cause heart palpitations also.
Magnesium is found primarily in plants full of chlorophyll, especially dark green vegetables. Nuts, seeds, legumes, tofu, wheat germ, millet, brown rice, apricot, and avocado are also other very good sources.
Magnesium deficiency is now believed to be the most common nutrient deficiency. It’s more prevalent than many physicians realize, because of factors like poor dietary intake, overcooking of food resulting in nutrient loss, soil depletion of magnesium, as well as the overuse of alcohol that depletes the body of magnesium. Deficiency symptoms often include depression, fatigue, gastrointestinal disorders, high blood pressure, irregular heartbeat, memory problems, mood swings, impaired motor skills, muscle spasm, nausea, and tetany (a sort of muscular cramping).
However, excessive use of magnesium supplements may result in increased GI motility and subsequent diarrhea. Doses of 250 to 500 milligrams as generally secure and higher doses may be used if diarrhea does not occur. Some folks who suffer with constipation problems will find greater doses of magnesium useful in keeping overall bowel regularity.
Phosphorus ranks second to calcium as the body’s most abundant mineral. It’s found in every cell of their body, but primarily (approximately 85 percent) from the bones and teeth. Besides contributing to teeth and bone structure, phosphorus helps form DNA and RNA, catalyzes B-complex vitamins, is involved in cellular communication and numerous enzymatic reactions, and helps produce cellular energy and increase overall endurance.
The best food sources of phosphorus are protein foods, like meats, poultry, fish, eggs, milk, and cheese. Other excellent sources include nuts, seeds, wheat germ, whole grains, and Brewer’s yeast. The typical American diet can be high in its phosphorus content. This is a result of soda consumption. Soda can contain up to 500 milligrams of phosphorus per serving and create calcium-phosphorus imbalance.
Since phosphorus is contained in most animal foods, phosphorus deficiency is uncommon unless one is a vegetarian or a vegan. Overuse of antacids, excessive calcium intake, and lack of vitamin D may result in phosphorus deficiency, however. Physical signs of deficiency include stress, arthritis, impaired bone development, irritability, and fatigue. Avoiding soda and utilizing a multi-vitamin and vitamin will guarantee adequate phosphorus levels in the body.
Potassium, together with sodium and chloride, is an electrolyte, or essential body sodium, which conducts electric current throughout the body. Approximately 98 percent of your body’s potassium source is inside of the cell wall. There it helps regulate water and acid-base equilibrium. Additionally, it plays a significant role in nerve function. It helps metabolize carbohydrates and proteins, aid in energy production and helps regulate heartbeat.
Best dietary sources of potassium are fresh vegetables and fruits, with bananas being a particularly rich source. Whole grains, seeds, nuts, wheat germ, salmon, and sardines are also excellent food sources.
Unfortunately, potassium deficiencies are quite common, particularly among elderly people on certain medications and restrictive diets in addition to in people suffering from certain chronic disease. Diarrhea, diabetes, fasting, and the overuse of diuretics and laxatives all contribute to potassium loss. Deficiency symptoms include irregular heartbeat, depression, fatigue, high blood pressure, hyperglycemia, impaired development, mood swings, and unhealthy changes in the nervous system. An isotonic multi-vitamin and vitamin will help furnish adequate levels of potassium.
Sodium is a vital mineral for body function. Sodium is present in each the body’s cells, in addition to the blood and other body fluids. Approximately 60 percent of their body’s sodium content is contained in fluid outside the cells with 10 percent located within the cells, and the rest found in the bones. Like potassium, sodium helps keep the body’s fluid balance inside and outside the cells. This then helps modulate the body’s acid-base equilibrium and also helps transport carbon dioxide. Sodium plays a significant role in muscle contraction and nerve transmission. Additionally, sodium is involved in the production of uric acid in the stomach and helps transport amino acids to the blood to all the tissues of the body.
Nearly all foods contain a certain level of sodium. Seafood, beef, ham and poultry contain especially substantial amounts. The principal dietary source of sodium is table salt. Sodium can be found in significant amounts in many processed and canned foods. While chronic sodium deficiency is rare, sudden or acute sodium reduction can occur with nausea, nausea, profuse perspiration as a result of strenuous activity, and the overuse of diuretics. Deficiency symptoms include dehydration, low blood pressure, muscle cramping and twitching, and muscular fatigue. Problems linked to excessive sodium intake are a lot more common. Among those who eat the typical American diet of highly processed foods, it may result in high blood pressure. Individuals with heart problems may easily have worsening of symptoms like shortness of breath, swelling and fatigue with sodium overload.
Chromium is an essential mineral writing part of the glucose tolerance factor (GTF). GTF is a element that enhances insulin function, making chromium vital for proper carbohydrate metabolism and for regulating glucose levels. Since sugar is involved in energy production in the cell, by enhancing how glucose is transported to the cells, chromium and GTF play an significant role in energy generation. There’s even new study indicating that vitamin may also be helpful for regulating body cholesterol levels.
Among the best food sources of chromium is Brewer’s yeast found in several breads and beer. Chromium can be found in cereals, wheat germ, eggs, meats, and shellfish. Chromium deficiency is quite common, particularly in america. This is due in part to mineral-depleted lands and our over-reliance of processed and refined foods in the society. Many individuals have problems absorbing chromium, especially as they age. Deficiency symptoms include diabetes-like blood sugar issues because of peripheral tissue reduction of sensitivity to sugar. Anxiety, fatigue, and impaired cholesterol metabolism are also related to a lack of chromium in the diet.
Cobalt is a part of cobalamin (vitamin B12) and plays a vital role in the creation of red blood cells. It’s also involved in several key enzymatic reactions. Adequate vitamin B12 intake normally provides adequate quantities of cobalt required by the body. B12 is found in beets, green cabbage, figs, legumes, lettuce, liver, and seafish and sea vegetables. Cobalt deficiencies are essentially those caused by a deficiency of B12 – anemia and nerve damage.
While copper is present in all body cells, it is especially concentrated in the liver and brain. It helps create collagen (tissue structural support) and hemoglobin (the protein involved in carrying oxygen through red blood cells). Hemoglobin, together with iron, is vital for the transfer of oxygen in red blood cells. Additionally, it serves as an antioxidant, increases iron absorption, and functions as a catalyst for many different enzymatic reactions.
You get copper from dark green leafy vegetables, eggs, organ meats, poultry, nuts, shellfish, and wholegrain breads and cereals. Although dangerous copper deficiencies are rare, less critical copper deficiencies are more common. Symptoms include nausea, dermatitis, diarrhea, edema, fatigue, diminished collagen production, labored respiration, and tissue and blood vessel damage.
Iodine is plays a huge part in healthy thyroid function. It’s vital for the production of thyroid gland. In this function, it helps regulate metabolism and energy production in the entire body. Since thyroid hormones plays such a critical role in all body functions, iodine is of vital importance to general health.
The best food sources of iodine are iodized salt, followed by fish and seaweed. Iodine deficiency is estimated to affect at least 200 million people globally. This is believed to be due in part to depleted soil conditions. Deficiency symptoms include tiredness, goiter, hypothyroidism, decreased libido, impaired mental functioning, impaired metabolism, and weight reduction.
Iron is another mineral present all of the tissues of the body. It is most frequently found in conjunction with protein, particularly muscle protein. Iron is primarily involved in the production of hemoglobin. Hemoglobin is integral to the transportation of oxygen through the body. However, iron is also necessary for a healthy immune function and energy production.
Among the best food sources of iron include beef, Brewer’s yeast, kelp, molasses, organ meats, dark green leafy vegetables, legumes, oysters, and sardines. If you are taking iron as a supplement, it’s best taken with vitamin C, which aids in its assimilation.
Women need more iron than men, particularly during their twenties, during ovulation and pregnancy. As many as 10 percent of women in the Western world are estimated to be iron-deficient. Children and the elderly are also more vulnerable to iron deficiency. Deficiency symptoms include iron- deficiency anemia, nausea, tiredness, headache, learning disabilities, lowered resistance, and impaired sleep.
It is involved in many different enzymatic reactions in the human body and is necessary for proper brain function in addition to the general health of the nervous system. It’s involved in the metabolism of carbohydrates and proteins. It’s needed for cholesterol and fatty acid synthesis, in addition to collagen formation. Manganese is found in green leafy vegetables (especially spinach), nuts, organ meats, and wholegrain breads and cereals.
Manganese deficiency in humans is rare but can lead to dizziness, hearing problems, and fatigue.
Molybdenum, in combination with copper, is crucial for the body’s proper utilization of iron. Additionally, it aids in metabolizing carbohydrates. It helps the body detoxify potentially poisonous sulfites frequently utilised to preserve foods that are processed. Molybdenum deficiency is rare, and is mostly caused by eating foods grown in molybdenum-deficient soils or a diet high in refined and processed foods. Deficiency symptoms include anemia in addition to a greater chance of dental caries. Excessive molybdenum intake may also lead to gout-like symptoms and elevated uric acid levels.
Selenium in recent decades has been extensively researched and become known as an important antioxidant. It’s believed to be capable of doing several of the exact antioxidant acts like vitamin E, including protecting cell membranes from free radical damage, and minimizing the risk of cardiovascular disease. Moreover, selenium appears to help liver function, assists in the production of proteins, help neutralize heavy metals and other toxic substances. It’s been widely studied to see whether it serves as an anti-carcinogen.
Selenium is found in foods which have Brewer’s yeast, wheat bran and wheat germ, Brazil nuts, organs meats, and fish. Lots of plant foods, such as broccoli, onions, and tomatoes, are also great sources, based on the soil material in which they are grown.
Selenium deficiency can lead to a higher risk of cancer, cardiovascular disease, high blood pressure, and stroke.
Sulphur occurs in most cells and body cells, particularly those high in protein content. It’s a essential nutrient for collagen formation, and is involved in the synthesis of protein. Additionally, sulfur helps maintain the health of skin, hair, and nails. Additionally, it plays a role in several of enzymatic reactions, and contributes to the process of cellular respiration. The best food sources of sulfur are those high in protein, like eggs, fish, beans, meat, milk, and poultry. Plant food resources include Brussels sprouts, cabbage, garlic, onions, and turnips. No deficiency signs for sulfur have been established.
It is one of the most essential mineral nutrients. It’s vital for the proper function of over 200 enzymatic reactions in the body. It’s a potent antioxidant and detoxifier, and is crucial for growth and development, healthy body cells, regulation of insulin, proper immune function, and, in men, the heath of the thyroid gland. Moreover, zinc plays a very important role in cellular membrane structure and function and to help maintain sufficient levels of vitamin A within the body.
Zinc is found in herring, shellfish (especially oysters), egg yolk, milk, and beef and other meats. Whole grain breads and cereals, nuts, and Brewer’s yeast are other food resources. Zinc deficiency is quite common with vegetarians and vegans because they avoid animal foods. They have a particularly large risk unless they eat adequate amounts of whole grains and other non-animal foods containing zinc.
Symptoms of zinc deficiency will consist of impaired energy production and protein synthesis, and sub-optimal formation of collagen. Other symptoms include dermatitis, fatigue, greater risk of ecological sensitivity, hair loss, diminished immune function, diminished libido, and increased risk of prostate ailments.
Zinc may interfere with copper absorption, therefore zinc and copper supplements should be taken apart from one another.
That was really a list, was not it? Just imagine how well orchestrated your body would be to utilize all those minerals in a such a highly complex fashion. If you’re now overwhelmed, there’s good news. Eating a diet full of fresh, whole plant-based foods can provide these nutrients with appropriate attention to variety. Even smaller quantities of animal protein sources can offer these necessary minerals along with a largly diet. If you’re worried, simply adding a multi-mineral to your supplement regimen can guarantee you are covered, no matter how poor or well your diet daily to day.