Know Your Minerals

posted: October 27, 2011

Dietary Minerals are essential for vital body processes and body development. Appropriate intake of each mineral must be sustained to maintain good health.

Please see our previous article Know Your Vitamins in conjunction with this article.

Essential Dietary Vitamins

Calcium - is the major constituent for healthy bones and teeth and is the mineral that is needed in the greatest quantities. Calcium also helps smooth the functioning of our muscles and nerves. 1 gram of calcium is needed daily to maintain proper levels in our body.

Food sources: Cheese, sesame seeds, tofu, shelled almonds, soya beans, spinach, milk, prawns and broccoli.

Excessive calcium in our bodies can cause kidney stones. Make sure you are intaking adequate amounts of Vitamin D as it helps the body absorb calcium.

Magnesium - works with calcium to maintain healthy bones and is also essential for maintaining a healthy heart. Magnesium aids in the body's ability to release energy and absorb nutrients. 

Food Sources: cocoa powder, brazilian nuts, sunflower seeds, sesame seeds, pine nuts, cashews, soya beans, hazelnuts, walnuts and shredded wheat.

Heavy alcohol consumption can disrupt the body's ability to absorb magnesium. Too much magnesium can prevent the body from properly absorbing calcium.

Iron - plays a vital role in maintaining an optimal immune system. Iron is used to make hemoglobin, an important carrier of oxygen to all cells in the body. As a result, it aids in the body's ability to resist infection and to heal more quickly.

Food Sources: curry powder, ground ginger, lentils, sesame seeds, soya beans, red kidney beans, lean beef, eggs, lean lamb.

Potassium - helps keep your muscles and nervous system working proprely by regulating the amount of water in your blood and body tissues.

Food Sources: bananas, broccoli, mik, tomatoes, potatoes (with skins); leafy green vegetables, oranges, dried fruits, peas, lentils and peanuts.

Zinc - plays a role in normal growth and development, healthy skin, and a strong immune system. In addition, zinc is essential for a healthy reproductive system and fertility as well as proper fetal development. 

Food Sources: wheatgerm, raw oysters, pumpkin seeds, pine nuts, cashews, sesame seeds, sunflower seeds, parmesan cheese.

Phosphorous - is an essential part of all body cells and is heavily concentrated in our bones. Phosphorous intake aids in the body's ability to release energy and regulate protein activity.

Food Sources: milk, cheese, meats, fish, eggs, yogurt.

Sodium - works with potassium and chloride to regulate the balance of fluids in the body.

Food Sources: salt, and any food with higher levels of salt content such as soups, deli meats, soy sauce, smoke salmon, and processed foods.

Over-consumption of sodium is common and can lead to high blood pressure and heart disease.

Selenium - a trace mineral that is an antioxidant that helps protect the body from heart diesase, some cancers and premature aging. It also works with Vitamin E for normal growth, fertility, thyroid action and health skin and hair.

Food Sources: Bralizian Nuts, mixed nuts, squid, fresh tuna, sunflower seeds, salmon and cooked mussels.

Copper - aids in the formation of bones, hemoglobin and red blood cells.

Food Sources: oysters and other shellfish, whole grains, beans, nuts, potatoes, dark leafy greens, black pepper.

Iodine - aids in the functioning of the throid gland which regulates the body's production of energy.

Food Sources: iodized salt, cod, sea bass, haddock, kelp, dairy products.

Manganese - needed for protein and fat metabolism, normal bone growth, a healthy nervous system, proper bowel function.

Food Sources: avocados, bananas, blueberries, leafy greens, potatoes, nuts, seeds, brown rice and oats.

Molybdenum - a trace mineral needed only in miniscule amounts. Helps in the metabolism of fat, carbohydrates and sulfur. Helps promote normal cell function.

Food Sources: beans, peas, lentils, grains, liver and nuts.

Silica - Necessary for formation of collagen for bones and connective tissue. Promotes healthy nails, skin and hair. Also plays a major role in preventing cardiovascular disease.

Food Sources: beer, bananas, string beans, oats, wheat bran.