Minerals

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Minerals

Like vitamins, minerals act as coenzymes, enabling the body to quickly and precisely perform its activities. They are needed for proper composition of body fluids and formation of blood cells and bone tissue, as well as for the maintenance of proper nerve functioning.

Minerals can be divided into two groups: macro (bulk) minerals and trace minerals. The bulk minerals include calcium, magnesium, sodium, potassium, and phosporus. They are required in larger amounts than trace minerals. Although only minute quantities of trace minerals are needed by the body, they are essential for good health. Trace minerals include zinc, iron, copper, manganese, chromium, selenium, and iodine. Since they are stored primarily in the body’s muscle and bone tissue, there is a potential danger of overdosage if excessive amounts are taken for a long period of time.

Both bulk and trace minerals are often found in vitamin supplements and multivitamin formulations. Certain minerals can also be sold as single supplements. They are available in tablet, capsule, powder and liquid forms.

Some mineral supplements are available in chelated form, which means that the minerals are attached to protein molecules in the formulation. When mineral supplements are taken with meals, they are usually automatically chelated in the stomach during digestion. There is controversy over which type of minerals to take, but most specialists insist that chelated preparations are preferable.

After a mineral enters the body, it must compete with other minerals for absorption, therefore, minerals should always be taken in balanced amounts (e.g., an excess of zinc can deplete the body of copper, while an overdose of calcium can affect magnesium absorption. Fiber decreases absorption of minerals by the body, therefore, supplemental fiber and minerals should be taken at different times).

Calcium is vital in the formation of strong bones and teeth and is also important in the maintenance of regular heartbeat and the transmission of nerve impulses. It is needed for muscle growth and contraction and for the prevention of muscle cramps. This important mineral is also essential in blood clotting and helps prevent colon cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes including lipase. The amino acid lysine is needed for calcium absorption.

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead will be absorbed by the body and deposited in the teeth and bones. This may account for the higher levels of lead in children who have a higher incidence of cavities.

A calcium deficiency may result in the following symptoms: muscle cramps, nervousness, heart palpitations, brittle nails, eczema, hypertension, aching joints, increased cholesterol levels, rheumatoid arthritis, tooth decay, insomnia, rickets, and numbness in the arms and or legs.

Calcium is more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, it also promotes a sound sleep. This mineral works less effectively when taken in a single megadose.

Sources of calcium include dairy foods, salmon (with bones), sardines, seafood, and green leafy vegetables. It is found in almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, dulse, figs, filberts, goat's milk, kale, kelp, mustard greens, oats, parsley, prunes, sesame seeds, tofu, turnip greens, whey, and yogurt.

Calcium supplements should not be taken by those suffering from kidney stones or kidney disease. Calcium may interfere with the effects of Verapamil, a calcium channel blocker for the heart.

Iodine is a non-metallic trace element. Needed in only trace amounts, iodine helps to metabolize excess fat and is important in physical and mental development. Iodine is also needed for a healthy thyroid gland and in the prevention of goiter. Mental retardation may result from an iodine deficiency in children. In addition, an iodine deficiency has recently been linked to breast cancer.

Foods that are high in iodine include iodized salts, sea-food, salt-water fish, and kelp. It may also be found in asparagus, white deep-water fish, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach, and turnip greens.

Some foods block the uptake of iodine into the thyroid gland when eaten raw in large amounts. These include Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, and turnips. If a hypothyroid disorder is present, limit these foods in the diet. Excess iodine (over thirty times the RDA) produces a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.

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1. The bulk minerals contain zinc, iron, copper, and other elements, and trace minerals include calcium, sodium, magnesium, etc.

2. There is a possibility of overdosing minerals, if they are taken in excessive amounts.

4. The intake of minerals should be balanced because they compete for absorption in the body.