%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%% Minerals Minerals are essential to life and are every bit as important to your health as vitamins - perhaps even more so since vitamins cannot function without minerals. The body can tolerate a vitamin deficiency longer than it can a mineral one. Whereas, the body can synthesize some vitamins, it cannot manufacture any minerals. Minerals are usually not required in huge amounts in order to counteract deficiencies. Megadoses can upset the balance in the body and produce deficiencies in other minerals or cause toxicity. To prevent imbalances, it's better to take them as a "multi-mineral". Minerals, like many vitamins, are synergistic, meaning, they work better together than individually. They are found in all tissues and body fluids, the greatest amount is in bones, teeth and cartilage. Without minerals, all other nutrients such as vitamins, protein, amino acids, carbohydrates, fats, enzymes, etc., cannot be properly activated and utilized. Minerals represent approximately 4 percent body weight, therefore, a 150 lb. person has 6 lbs. of their body weight tied up in minerals. By comparison, vitamin content in the body is less than one ounce. Many people are under the misapprehension that the soil contains all the minerals that we need, otherwise plants wouldn't grow. However, plants only need about 14 minerals, whereas people may require over three times as much. The amount of minerals in a particular food is directly related to how much of those mineral were in the soil where the plant was grown. (Editor's note: Later we'll discuss how modern soil is grossly mineral deficient). Take, for example, selenium, if it is not in the soil where corn is growing, it will not be in the corn. When that corn is fed to chickens, they won't get any selenium from either of those food sources. Like vitamins, minerals an be lost in food processing, refining and cooking water. Mineral supplements are often referred to as "chelated". When minerals are chelated they are more easily digested and assimilated. Amino acid chelates are the most stable and have a much higher absorption rate (up to ten times more) than non-chelates. The major minerals are those which are in a high concentration in the body, they are: Calcium, Phosphorous, Sodium, Potassium and Magnesium. The trace minerals are those present in a much lower concentration but are vitally important to optimal health, they are: Chromium, Iron, Copper, Selenium, Iodine, Manganese and Zinc. There are a number of lesser known minerals present in our bodies such as fluorine, molybdenum, cobalt, vanadium, nickel, arsenic, tin, etc., however, not enough is known yet about their complete functions and/or dietary requirements. Vegetarian food sources of minerals can be found in all plants such as vegetables, fruits, nuts, seeds, grains and legumes, for non-vegetarians - beef (natural, range fed) poultry (antibiotic, hormone and additive-free), fish and their by-products such as dairy foods, liver and eggs. CALCIUM: This is the most abundant of the minerals in the body, averaging 3-4 lbs. of body weight. Nevertheless, calcium deficiency is more prevalent than any other mineral, particularly in females. What it does: Builds and maintains bones and teeth; buffer for acid/alkaline balance, thereby regulating PH; aids blood clotting; regulates heart rhythm; contributes to vitality and endurance; aids in mental alertness; nerve and muscle response; can lower cholesterol and blood pressure. PHOSPHOROUS: Has more functions than any other mineral. After calcium, is the second most abundant mineral in the body. What it does: Combines with calcium to form calcium phosphate - necessary for strong bones and teeth. Phosphourous permeates all of the cells and is involved in thousands of chemical reactions within the body, e.g. assists in the metabolization of protein, fats and carbohydrates, cell repair and muscle contractions, aids nerve function; stimulates the glands to secrete hormones, necessary for the digestion of niacin and riboflavin; breaks up fatty acids in the blood; part of the DNA molecule. SODIUM: It is essential in our diet. Salt is 40 percent sodium and 60 percent chlorine, however, it's the sodium (discussed earlier in this chapter) that's detrimental to our health, not the chlorine. Most Americans overdose on this nutrient. Sodium and potassium work as a pair. What it does: Helps to regulate acid/alkaline balance; maintains normal fluid levels in cells; necessary for muscle contraction and nerve impulses; formulation of saliva, digestive juices and bile. POTASSIUM: After calcium and phosphorous this is the third most abundant mineral in the body, however, dietary intake is low in this country, especially among women whose diets are low in calories. In order to get the amount of potassium that expert deem necessary - 2,500 mg., the diet has to contain a minimum of 2,100 calories a day. What it does: Together with sodium, it maintains body fluid balance; aids in the function of the nervous and muscular system; assists kidney function; counterbalances sodium action; aids glucose formation and absorption; balances acids; necessary for growth. MAGNESIUM: Approximately half of all magnesium in the body is found in the bones. Magnesium teams up with calcium to perform many vital bodily functions. Deficiencies of the nutrient are widespread. Soft water lacks magnesium with the result that there is a higher incidence of heart disease in soft water areas than hard water areas. What it does: Helps alleviate stress and heart problems; normal function of the brain and spinal cord; necessary for calcium, Vitamin C and carbohydrate metabolism; necessary for PH balance; takes part in enzyme energy conversions; essential component of bones and tooth enamel; need for DNA and RNA coding. CHROMIUM: Newborns have the highest concentrations of chromium, however, as a person ages the chromium level in the blood diminishes. Referred to as "GTF" chromium in nutritional supplements means "glucose tolerance factor". GTF chromium is assimilated more readily than inorganic chromium. What it does: Keeping blood glucose stable, it is essential for proper insulin function as it converts blood sugar to energy. This is very important in weight loss. For, if blood sugar isn't converted to energy, it stores as fat. It increase the effect of insulin; helps in the synthesis of fatty acids; may aid in the prevention of diabetes and hypoglycemia (high and low blood sugar); protects against heart disease. IRON: Iron deficiency is prevalent in the American diet, and females are especially prone with as many as 95 percent being iron deficient. There are two types of iron - heme which is the more potent of the two, found only in animal protein and non-heme found only in vegetables, beans and grains. What it does: Necessary for the synthesis of hemoglobin; oxygenates the blood; needed for protein metabolism; energy production; growth and development; disease resistance; prevents fatigue. COPPER: Only 2-3 mg. of copper is necessary in the daily diet, yet the average American gets less than the RDA requirement. Copper is the partner of iron, while calcium helps in the absorption of copper. What it does: Converts the body's iron into hemoglobin; helps in absorbing iron in the diet; prevents anemia; involved in collagen and elastin production - the "glue" and elasticity of the body. SELENIUM: This is an example of a trace mineral whose capabilities we are just beginning to discover. It's a strong antioxidant, working with the vitamin trio of antioxidants a, c and e. It teams up with Vitamin E, making it more potent. In areas where there are high Selenium levels in the soil, cancer deathrates are lower. Toxic in high doses, do not take more than 200 micrograms a day. What it does: May help to keep the immune system strong, thereby enabling the body to resist many diseases from cancer to cataract; along with Vitamin E, it may help people with muscular dystrophy and prevent heart problems; relieves arthritis; and increase energy; protects against radiation and mercury toxicity. IODINE: We generally don't have to be concerned with iodine deficiency, since the body only needs 25 mg. a day and it is found liberally in iodized salt, all seafood, kelp (can get kelp powder) and mushrooms. What it does: It works with the thyroid gland assisting proper functioning and helping it to produce the hormone thyroxine which governs metabolism and in turn determines weight control and energy production; aids growth and development; helps to convert beta carotene to Vitamin A; prevent cholesterol build-up in the arteries, thereby protecting the heart. MANGANESE: The body requires only a small amount of this nutrient even though it's involved in many bodily functions. It is stored in the kidneys, liver,pancreas, pituitary gland and bones. A complete deficiency is rare, however, less than optimum levels can contribute to health problems. What it does: This nutrient is involved in various functions in the body such as proper bone growth, lubrication of the joints; balance; proper utilization of sugars; involved in digestion and metabolism and enzyme activation; prevents fatigue and irritability; brain function, improves memory; important to blood clotting; nerve balance; necessary for the production of thyroxine. ZINC: It is vital to good health. Zinc concentrations are found predominantly in the skin, hair, nails, prostate gland and pancreas. What it does: Boosts the immune system; crucial for building cells and DNA coding; tissue regeneration and skeletal growth; muscle contraction; protein and carbohydrate metabolism; reproductive organ growth and development; assists in the formation of insulin; necessary for the absorption of vitamins, especially the B-complex, and facilitates the release of stored Vitamin A; affects taste and smell; speeds up wound healing and burns; decreases acne; may prevent the common cold; and may protect against herpes. Editor's note: Pumpkin and sunflower seeds are rich in zinc - and zinc contributes to enhanced sexual vitality. To determine your nutritional deficiencies, make an appointment with a qualified nutritionist or health practitioner. This segment is for educational purposes only and not for self-diagnosis or treatment. It is not to be used in place of medical treatment. NOTE: The information you have just read was contributed by Georgia Carlson, Ph.D Nutritional Consultant. It was gleaned and partially edited from her "Food for Thought Nutritional Newsletters." We thank you Georgia! ,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, End of chapter.