Major Minerals Overview
There are 20 minerals currently known to be essential to
human health. These nutrients are divided into two categories:
Major minerals are present in the body in amounts greater
than a teaspoon, while trace mineral total less than a teaspoon
(or 100mg per day). These terms 'major' and 'trace' do not
reflect the biological importance of a mineral in maintaining
health. Minerals and trace minerals are the building blocks
of all life. Both function and co-enzymes to enable the
body to quickly and accurately perform its activities. Their
needs for the proper composition of body fluids, the formation
of blood and bone, and the maintenance of healthy nerve
function.
The major minerals include the following:
Read all about Trace Minerals
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| Calcium | Chloride | Magnesium
| Phosphorous | Potassium
| Sodium | Sulphur |
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CALCIUM:
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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
Read more
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MAGNESIUM:
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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:
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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:
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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:
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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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