18 December 2013

MINERALS ESSENTIAL FOR HUMAN HEALTH

1. Calcium dietary mineral

Calcium is needed for so many different functions in the body, from bones, to blood clotting, your muscles etc. People often think of bones as a static piece of the body, where very little change occurs, but that is a totally incorrect perception. Bone is a dynamic part of the body and calcium is constantly flowing into, and out of it.
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 preventing 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.
Prolonged bone re-absorption from chronic dietary deficiency results in osteoporosis - from either too little bone mass accumulation during growth or higher rate of bone loss at menopause. Dietary calcium deficiency also has been associated with increased risk of hypertension, and colon cancer.
When it is in short supply, a variety of symptoms from aching joints, eczema, elevated blood cholesterol, heart palpitations, brittle nails, hypertension (high blood pressure) and insomnia can become evident.
Muscle cramps, nervousness, numbness in the arms and legs, rheumatoid arthritis, convulsions, depression and delusions have also been noted.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
1,000 mg per day for people aged 19-50 years 1,200 mg per day for people over the age of 51 years.
The maximum level of calcium is 2.5 g/day. It is also recommended one to two parts of calcium and phosphorus to one part of magnesium.

Toxicity and symptoms of high intake 

Excess calcium supplementation has been associated with some mineral imbalances such as zinc, but combined with a magnesium deficiency it may cause deposits to form in your kidneys, which could cause kidney stones.

Best used with 

It is recommended to take one to two parts of calcium and phosphorus to one part of magnesium. Vitamin D and vitamin A are beneficial to have around this nutrient and it is great when taking a supplement that it is chelated with amino acids.

When more may be required 

More calcium may be needed if you suffer from osteoporosis, are lacking in Vitamin D, if you have a gum disease or eat processed foods, ingest excess protein, fat, sugar or caffeine, salt or fizzy soda drinks.
Drinking bottled water with a low mineral content could require more dietary calcium and so may the consumption of alcohol, taking a birth control pill, diuretic (water pill) antacids or if you are on hormone replacement therapy.
Phosphorus, sodium, alcohol, coffee and white flour aids the loss of calcium from the body, while too much protein, fat and sugars can have a negative effect with the absorption thereof. Tetracycline and calcium bond together which impairs the absorption of both.

Other interesting points 

Estrogen promotes deposits of calcium in the bones.
Milk, milk products, beans, nuts, molasses and fruit contain good amounts of calcium. Fish and seafood, as well as green leafy vegetables supply good amounts of calcium.

 

2. Chloride dietary mineral

Chloride is formed when chlorine gas dissolves in water but is also a dietary mineral needed by the body for optimum health.
Chloride in the diet works with potassium and sodium, the two electrolytes, to control the flow of fluid in blood vessels and tissues, as well as regulating acidity in the body, and also forms part of hydrochloric acid in the stomach.
A deficiency of chloride is extremely rare and unlikely to occur but a deficiency of chlorine in the body may cause excessive loss of potassium in the urine, weakness and lowered blood pressured.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

Toxicity and symptoms of high intake 

A high concentration of chloride in the body may result in fluid retention, but sodium is normally the culprit for the retention.

When more may be required 

When you suffer from vomiting, diarrhea and excessive sweating you might be in need of extra chlorine.

Other interesting points 

The chlorine in tap water, used for purification, normally evaporates when boiled.

Food sources 

Chloride is found in table salt as well as kelp, olives, tomatoes, celery etc.

 

3. Magnesium dietary mineral

Magnesium plays an important role in at least 300 fundamental enzymatic reactions and for that reason is of vital importance in our health.
Magnesium helps with formation of bone and teeth and assists the absorption of calcium and potassium. Where calcium stimulates the muscles, magnesium is used to relax the muscles. It is further needed for cellular metabolism and the production of energy through its help with enzyme activity It is used for muscle tone of the heart and assists in controlling blood pressure.
Together with vitamin B 12, it may prevent calcium oxalate kidney stones. It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome. 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 assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.
A severe deficiency caused by mal-absorption, chronic alcoholism, renal dysfunction, or the use of certain medications can cause neuromuscular manifestations, and personality changes can occur.
Many cardiovascular problems are indicated with magnesium in short supply and rapid heartbeats as well as fatigue, irritability, and seizure can occur. Insomnia, poor memory, painful periods, depression, hypertension and confusion may also indicative of magnesium in short supply.
It is used for the management of premature labor, and for the prophylaxis and treatment of seizures in toxemia of pregnancy. A deficiency may also be a contributing factor to incontinence in older people and bedwetting in children.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
Males 19-30 years 400 mg per day Males >30 years 420 mg Females 19-30 years 310 mg Females >30 years 320 mg.
In supplementation it is normally taken in dosages of 750 - 1,000 mg per day.

Toxicity and symptoms of high intake 

If you have kidney or heart problems first check with your medical practitioner before taking a magnesium supplement as an over supply can in severe cases lead to coma and death.

Best used with 

It is best taken with calcium, iron, B group vitamins as well as vitamin E.
It has been found that people under stress have low magnesium levels, indicating that magnesium may be beneficial to those under stress.
Consumption of alcohol, diuretics, high levels of zinc and vitamin D may increase your magnesium requirement. This will also apply if you are taking diuretics (water pills), have diarrhea or perspiring heavily as well as taking large amounts of vitamin C.

Other interesting points 

Magnesium is being investigated for the treatment of migraine headaches.

Food sources 

Magnesium is found in dairy products, fish, meat and seafood, as well as in legumes, apples, apricots, avocados, bananas, whole grain cereals, nuts, dark green vegetables, and cocoa, while hard water and mineral water may also supply it in fair quantities.

4.Phosphorus dietary mineral

Phosphorus is present in the body and can be found mainly in the bones and muscles - at a total body content of around 400 - 500 grams.
It is very involved with bone and teeth formation as well as most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle.
The main inorganic component of bone is calcium phosphate salts while cell membranes are composed largely of phospholipids. While it assists the body in vitamin use (especially some B group vitamins), it also is involved in converting food to energy.
Deficiency of this element is unusual but may have symptoms varying from painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight. A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels.
If calcium is in short supply relative to phosphorus there may be increased risks of high blood pressure and bowel cancer.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
Males 800 mg per day and females 800 mg per day

Toxicity and symptoms of high intake 

Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.

Best used with 

Calcium and phosphorus must be taken in balance or a deficiency might be formed. Vitamins D and A as well as iron, manganese together with protein and unsaturated fatty acids increase the effectiveness of phosphorus.

When more may be required 

Aluminum hydroxide used in antacids may interfere with the absorption of phosphorus but a deficiency is most unlikely, as phosphorus is so abundant in our everyday diet.

Other interesting points 

Keep in mind that calcium and phosphorus must be balanced in the diet.

 

Food sources of phosphorus 

Meat, poultry and fish, as well as eggs, seeds, milk, carbonated soft drinks, broccoli, apples, carrots, asparagus, bran, brewer's yeast and corn contain a good source of phosphorus.

5.Potassium dietary mineral

Potassium is one of the electrolytes we all require to maintain health.
It is needed for growth, building muscles, transmission of nerve impulses, heart activity etc.
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.
The kidneys excrete any excesses, but deficiencies are seldom found in people on normal diets, although most people could look at increasing their potassium intake. A deficiency may result in fatigue, cramping legs, muscle weakness, slow reflexes, acne, dry skin, mood changes, irregular heartbeat.
If you are into bodybuilding, it is also a good idea to increase your potassium intake, since potassium is needed to maintain your muscles in good form, controlling your muscle actions, and since potassium is lost in excessive sweating and urine. A great way to include this in your diet is to have a banana, citrus fruit or even a dash of apple cider vinegar.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
A daily intake of about 3,500 milligrams is needed. Potassium is well absorbed, but is not stored in large quantities in the body.

Toxicity and symptoms of high intake 

Excessive potassium can be toxic and will affect your heart, but is mainly a problem when you suffer from a problem such as kidney failure.

Best used with 

A person should take twice as much potassium as sodium, and is best taken with vitamin B6.
Potassium is easily lost in the urine, and if large amounts of salt is ingested, it may be wise to take a potassium supplement. If you are suffering from vomiting, diarrhea or extreme sweating you may require more potassium or if your diet includes mostly processed foods, large amounts of caffeine, alcohol, or if you take diuretic pills or laxatives.
If you suffer from diabetes, or suffer from kidney problems do not take a potassium supplement without your doctors consent.

Enemy of element 

Potassium is lost from food when canning.
If you suffer from kidney stones, you might benefit from increasing high potassium containing foods in your diet to supply more potassium to your body, as higher potassium levels have proved helpful in preventing kidney stones.

Food sources 

Potassium is found in fruit, vegetables as well as whole grains, citrus fruit, molasses, fish and unprocessed meats

6. Sodium dietary mineral

Sodium is required by the body, but most people have a far too high intake of sodium (salt) in their diet.
Sodium is an electrolyte in the body and is required in the manufacture of hydrochloric acid in the stomach, which protects the body from any infections that may be present in food.

 

Deficiency of sodium 

A deficiency is rare, but can easily happen with diarrhea, vomiting or excessive sweating, and a shortage may lead to nausea, dizziness, poor concentration and muscle weakness.

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
An amount of about 2,400 milligrams is needed daily.

Toxicity and symptoms of high intake 

Excessive sodium may cause high blood pressure, which may lead to a host of health problems. Excessive long-term use of sodium may also cause a loss of calcium from your body.

Best used with 

It is interesting to note that current thinking is advising people to up their intake of potassium to balance the effects of a higher than normal sodium intake, or to counteract high blood pressure. Additional magnesium and calcium is also advised.
A person should consume about half the amount of sodium in relation to potassium and is best taken with vitamin D.

When more may be required 

People consuming large amounts of sodium, should look at ingesting extra potassium to balance it. If you are suffering from vomiting, diarrhea or extreme sweating you may require more sodium. People taking lithium for the control of bipolar depression should not be on a sodium restricted diet - but please discuss this with your medical practitioner.

Other interesting points 

Although a low sodium diet should be strived for, it is wise to start reading food labels and to see the sodium level in these foods. Preserved and processed foods make excessive use of salt in the preparation of the foods, and although you might not be adding extra salt to these products, they are already loaded with sodium.
Sodium is found in table salt, anchovies, bacon etc.

7. Sulfur dietary mineral

Sulfur, an acid-forming, non-metallic element is not treated as an essential mineral, since there are no specific deficiency symptoms. It is the hydrogen sulfate in onions that causes us to weep when cutting or peeling them.
It is found in the hair, nails and skin, and as much sulfur as potassium is normally found in the body. Sulfur is used to detoxify the body, assist the immune system and fight the effects of aging, as well as age related illnesses such as arthritis.
Although sulfur might not be an essential mineral, it is an essential element of protein, biotin as well as vitamin B1. It is part of the chemical structure of the amino acids methionine, cysteine, taurine and glutathione. It is further needed in the synthesis of collagen, which is needed for good skin integrity.
Deficiencies will only really happen if a diet is deprived of protein, or a poorly planned vegan diet, and a protein shortage is more likely to happen than a sulfur deficiency.
Sulfur is said to clean the blood and to help protect us against toxic build-up

Dosage 

The dosage underneath is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.
None reported.

Best used with 

Sulfur is best used with the B group vitamins.

 

Enemy of element 

Sulfur is sensitive to heat and moisture.

Food sources 

Sulfur is normally found in protein foods, such as eggs, garlic, lettuce, cabbage and Brussels sprouts.