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The major minerals include the following:
Calcium | Chloride | Magnesium | Phosphorous
| Potassium | Sodium
| Sulphur
CALCIUM
Function: - blood clotting/healthy heart/healthy nerves/muscles/
maintains good bones, skin and teeth/balances pH of the body/ relieves
PMS
Recommended Intake: DRV (EAR) - 525mg/d (M&F)
Food sources: - wheat/cheese/cabbage/nuts/cooked dried beans
/yeast/pumpkin seeds/corn tortillas/prunes
Supplement sources: calcium amino acid chelate, citrate
Result of deficiency: - restless/unable to sleep/hypertension/muscle
tension/arthritis
Improved absorption: ratios 3:2 calcium: magnesium and 2:1
calcium: phophorous/boron/vitamin D/exercise
Reduced absorption: - stress / excess fat and phosphorous affects
absorption / tea / coffee / alcohol / hormone imbalances / no exercise
Toxic - excessive vitamin D intake, affects absorption of calcium/
calcification of kidneys/heart and other soft tissue
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MAGNESIUM
Function: maintains healthy muscles, bones and teeth / relieves
PMS / good for heart and nerve function / energy production / transport
for enzymes in the body
Recommended Intake: DRV (EAR) - 250mg/d (M) - 200mg/d (F)
Food sources: potato skin/wheatgerm/green peas/almonds/raisins/nuts/buckwheat/garlic
Supplement sources: amino acid chelate and citrate
Result of deficiency: twitching muscles and weakness/restless/
sleeplessness/hypertension/irregular bowel movement/kidney stone formation/poor
appetite/feeling low/lack of concentration Improved absorption:
vitamins B1, B6, C, D/phosphorus/calcium /zinc
Reduced absorption: high concentrations of calcium in milk
products/proteins, fats, oxalates and phytate
Toxic: none less than 1000mg
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PHOSPHORUS
Function: maintains healthy teeth/milk production/builds
muscle/ facilitates energy production/neutral pH
Recommended intake -DRV (EAR) - equal intake ratio to calcium
1:1
Food sources: all foods
Supplement sources: monosodium phosphate/calciumphosphate /lecithin
Result of deficiency: uncommon/may occur due to body stress/
antacid use/muscle weakness/bad appetite/bone disease Improved
absorption: vitamin D/lactose/good calcium: phosphorus ratio
Reduced absorption: aluminium/magnesium/iron
Toxic: only if calcium deficient
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POTASSIUM
Function - cleanses system and promotes healthy nerve/muscle/
fluid balance/controls blood sugar/improves energy release/aids digestion/helps
healthy heart
Recommended Intake: DRV (RNI) - 3500mg/d (M&F)
Food sources: molasses/watercress/pumpkin/endive/mushrooms
/cabbage/cauliflower/celery/radishes/courgettes/parsley
Supplement sources: brewer's yeast/seaweed/slow - releasing
potassium/potassium gluconate/chloride
Result of deficiency: unusual heartbeat/muscle fatigue/pins
and needles/diarrhoea/feeling sick/swollen stomach/unbalanced potassium/sodium
ratio resulting in low blood pressure/mental confusion
Improved absorption: magnesium improves binding to cells Reduced
absorption: excess salt/sugar/alcohol/diuretics/ corticosteroids/laxiyives/stress
Toxic: approx. 18000mg
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SODIUM
Function: protects against dehydration/improves nerve function/
heart function/energy production/aids nutrient transport Recommended
Intake: DRV (RNI) - 1600mg/d (M&F)
Food sources: red kidney beans/sauerkraut/watercress/olives/
cottage cheese/shrimps/crab/miso/cabbage/ham/celery/beetroot
Supplement sources: none required
Result of deficiency: loss of appetite/low blood pressure/feeling
faint/metal fatigue/feeling sick/muscle cramps
Improved absorption: vitamin D
Reduced absorption: potassium and chloride work against sodium
Toxic: high intake of refined foods and low water intake - result
hypertension/oedema/kidney disease.
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