Dietary Minerals

Dietary minerals belong to two groups, macrominerals and microminerals. Calcium, magnesium, sodium, potassium, and phosphorus form the group referred to as macrominerals. Boron, chromium,copper, germanium, iodine,iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium and zinc form the group referred to as microminerals or trace minerals.

Minerals are necessary to faciliate all body functions, to maintain body fluids, muscle tone, nerve function, formation of blood and bone, energy production, and enzyme function. Each mineral forms a network with all the other minerals in the body, if one mineral level drops, the balance of the others is thrown out, and illness may result if it is not corrected.

Calcium  is one of the macrominerals, it is not only a structural component of bones and teeth, it also plays a part in blood coagulation, nerve transmission, cell membrane permeability, neuromuscular conduction, regulation of cell division and hormone secretion, maintenance of muscle tone, and electrolyte balance.Calcium protects from lead and aluminium toxicity.

 Calcium food sources include: dairy products, almonds, sardines, asparagus, molasses, green leafy vegetables,egg yolk, soybeans, dandelion greens, turnip greens, and mustard greens.Although some of the foods listed provide calcium, the oxalic acid found in chocolate, rhubarb, mustard greens, spinach, chard, almonds, and spinach can interfere with calcium absorption.

Calcium deficiencies may cause or be associated with :hyperactivity, insomnia, osteoporosis, stunted growth, brittle nails, osteoporosis, irritability, tetany, muscle cramps, severe deficiency can lead to abnormal heartbeat, hypertension, dementia, convulsions and tooth decay. Periodontal disease is an indicator of calcium deficiency, the jaw bone is the first bone where demineralization usually occurs.

Factors affecting calcium absorption: Phytates in cereals, grains, brans and unleavened bread bind calcium and make it unavailable.Because our diet is rich in phosphorus, and relatively poor in calcium, further loss of calcium results from the high phosphorus diet. A high fat diet also decreases the availability of calcium, as does sugar, and if adequate vitamin D is not present then further calcium depletion results.Magnesium must be present in the diet to avoid disruption to calcium metabolism.If the diet is high in protein, this contributes to increased urinary loss of calcium, which increases calcium requirements. Many other factors affect calcium status, regular exercise is important to increase bone density, hormone balance , kidney function, stomach acidity, and any condition which causes problems with absorption such as coeliac disease.

Magnesium another macromineral aids the absorption and metabolism of other minerals such as calcium, phosphorus, sodium and potassium.It is a cofactor and stimulator of many enzymes, maintains healthy heart muscle, regulates body temperature, inhibits platelet aggregation, and may reduce cholesterol levels.

Magnesium food sources include: Molasses, almonds, cashews, brewers yeast, green leafy vegetables, whole grains, and soybeans.

Magnesium deficiency symptoms : Anxiety, confusion, gastrointestinal disorders, disturbance of heart rhythm, low blood pressure, ataxia, muscle weakness, premature wrinkles, arteriosclerosis, depression, mental illness, tetany, and rapid pulse.

Factors affecting absorption and storage of magnesium in clude: Phytate in cereals prevent magnesium absorption, as does a high fat intake, and protein. Diuretics increase magnesium loss as does alcohol. Most magnesium is lost in the processing of flour, and cooking.

Phosphorus is another of the macrominerals, the second most abundant in the body. It is needed for bone and teeth formation, cell growth, calcium homeostasis, contraction of heart muscle, energy metabolism, aids the digestion of niacin and riboflavin, aids the transportation of fats and fatty acids, promotes the secretion of hormones, and aids in preserving the acid alkali balance.

Phosphorus is found in most foods, especially carbonated soft drinks.

Phosphorus deficiencies are rare, however, people with kidney problems, Chron's disease, celiac disease, and diabetes may have problems absorbing enough phosphorus from their diet.

Potassium is a macromineral found mainly in intracellular fluid, it helps maintain a healthy nervous system, and a regular heart rhythm. Potassium and sodium help regulate fluid balance in the body, helping to regulate the distribution of fluids on either side of the cell membrane. It aids in the transmission of electro-chemical impulses, and regulates the transfer of nutrients through cell membranes.It also aids in keeping a stable blood pressure.

Potassium food sources include: bananas, lettuce, broccoli, potatoes, fresh fruit, sardines, herring, dates, raisins, sunflower seeds and brown rice.

Potassium deficiencies may manifest as: Rheumatoid arthritis, dry skin, constipation, muscle weakness, depression, insomnia, weight loss, kidney damage, diarrhea, excessive thirst, decreased growth rate,salt retention,, low blood pressure, muscle fatigue, erratic heartbeat,acidosis, cognitive impairment, and death.

Sodium another macromineral which along with potassium helps regulate water balance in the body, and blood pressure. Sodium is necessary for the transmission of impulses in nervous and muscle tissue. It helps keep the other blood minerals soluble, acts with chlorine to improve blood and lymph health, is necessary for the production of hydrochloric acid in the stomach, aids glucose absorption, maintains acid base balance, and cell permeability.

Sodium is present in most foods, and because of this people usually consume too much of it, excess sodium in the diet contributes to potassium loss in the urine resulting in a potassium deficiency.

Sodium deficiency symptoms are uncommon, however, if there is vomiting, diarrhea, excessive sweating, starvation, or any other condition which contributes to considerable water loss, then sodium deficiency may occur. Sodium deficiency may cause or be associated with muscle weakness, weight loss, cramps, mental apathy, nausea, ataxia, dizziness, poor memory, and inability to concentrate.

Read more:Essential Trace minerals