Minerals
The minerals
we need in our body are those found in rocks, metals, soil and water,
though they may be in slightly different forms. While each mineral
plays a unique role, collectively they support the body's enzyme
systems and keep blood and other body fluids balanced and healthy.
Minerals, the major components of bones, also help regulate blood
pressure and heart muscle contraction, heal wounds and conduct nerve
impulses. The minerals needed in relatively large amounts are: calcium,
phosphorus, magnesium, sodium, potassium, chloride and sulfur. Other
minerals needed in smaller amounts, called "trace elements,"
consist of iron, copper, fluorine, iodine, selenium, zinc, chromium,
cobalt, manganese and molybdenum. Although the body can't produce
any minerals of its own, minerals are found in a large variety of
fruits, vegetables, beans, grains and low fat dairy products.
There's no
scientific evidence that consuming more than the recommended amount
of a mineral has any health benefit. In fact, overdosing on minerals
can be toxic or interfere with the function of other minerals.
For example, too much zinc can interfere with the absorption of
calcium, and too much iron can interfere with the absorption of
zinc. A third group of minerals has been identified, but their
status as essential trace elements remain unclear. They include
silicon, vanadium, nickel, lithium, cadmium and boron. Increased
levels of other heavy metals--such as lead and mercury--are potentially
toxic agents.
Calcium
Needed for: Healthy bones, teeth, nails, muscle tissue; assists
in blood clotting and heart and nerve functions. The recommended
calcium intake is higher for children, adolescents, pregnant and
lactating women, and women starting menopause.
Best food
sources: Low-fat dairy products such as skim milk and yogurt;
eggs, green leafy vegetables, broccoli, canned salmon or sardines
with bones
Chromium
Needed for: Normal release of energy from glucose
Best food
sources: Nuts, cheeses and unrefined grains
Copper
Needed for: Enzyme reactions, iron metabolism
Best food
sources: Seafood, legumes (dried beans and peas), grains, nuts,
seeds and hard water
Fluoride
Needed for: Healthy bones and teeth that are resistant to decay.
Best food
sources: Fluoridated water and toothpaste, seafood and tea. Also,
cooking foods in Teflon (a fluoride containing polymer) increases
fluoride content.
Iodine
Needed for: Regulation of body temperature, thyroid hormone synthesis,
metabolic rate, reproduction, growth and nerve and muscle function.
Best food
sources: Seafood, iodized salt
Iron
Needed for: Formation of healthy red blood cells and prevention
of anemia; helps carry oxygen to cells. The recommended iron intake
is higher for women between the ages of 11 and 50 to compensate
for iron loss during menstruation.
Best food
sources: Lean red meats, shellfish, legumes, dried fruit, green
leafy vegetables, (iron from non-meat sources is best absorbed
when vitamin C is also present)
Magnesium
Needed for: Energy production, normal heart and nerve function
and prevention of muscle cramps
Best food
sources: Green leafy vegetables, shellfish, tofu, legumes, nuts,
seeds
Phosphorus
Needed for: Growth; maintain bone density; assists in energy production;
and regulates blood chemistry
Best food
sources: Lean meat, fish, poultry, low-fat dairy products
Potassium
Needed for: Regulation and balance of body fluids, promotes normal
heart rhythm; prevents muscle cramping
Best food
sources: Bananas, other fruits, dried fruits, vegetables, legumes,
lowfat milk
Selenium
Needed for: Antioxidant properties protect vitamin E and polyunsaturated
fats in the body
Best food
sources: Seafood, meats, grains
Sodium
Needed for: Regulation of body fluids and maintenance of acid-base
balance; aids in nerve transmission and muscle contraction
Best food
sources: Sodium is found in all foods and is especially high in
processed foods.
Zinc
Needed for: Normal appetite and taste, wound healing, healthy
skin and normal growth
Best food
sources: Lean meat, shellfish, wheat germ, yogurt, legumes
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