Minerals

 

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body
Sources of Minerals
Plants incorporate minerals from the soil into their own tissues. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorganic or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.
Minerals are classified into two categories.
1.    Major Minerals: More than 100 mg is required per day.
2.    Minor or trace Minerals: Less than 100 mg is required per day.
 
Quick reference minerals chart

Mineral
Benefits
Recommended Daily Allowance
Food Sources
Deficiency Symptoms
Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction.
  • Adults 1200 mg
  • Children 800 mg
  • Infants 500 mg
  • Pregnant & Lactating Women 1200 mg
Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli
Spontaneous nerve discharge and tetany (cramps)
Maintains nerve impulses that control the muscles, Maintains water balance and distribution, Needed for the production of stomach acid.
  • Adults 750 mg
  • Children 600 mg
Table salt (sodium chloride)
Acid-based imbalance
Aids in the body's energy production, Combats stress, Assists in bone growth, Helps regulate body temperature.
  • Men 350 mg
  • Women 300 mg
  • Children 150-200 mg
  • Infants 40-60 mg
Bananas, Green vegetables, Corn, Apples, Whole wheat bread
Increased nervous system irritability, vasodilatation, and arrhythmias
Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay.
  • Adults 1200 mg
  • Children 800 mg
Meats, Fish, Chicken, Eggs, Whole grains, Chocolate!
Loss of energy and cellular function
Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes.
  • Adults 2000 mg
  • Children 1500 mg
Bananas, Green leafy vegetables, Oranges, Potatoes, Raisins, Dried beans
Muscle weakness, abnormal electrocardiogram, and alkaline urine
With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids.
  • Adults 500 mg
  • Children 400 mg
Seafood, Poultry, Carrots, Beets
Nausea, vomiting, exhaustion, and dizziness
Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles.
  • Men 10-12 mg
  • Women 15 mg
  • Children 10 mg
  • Pregnant Women 30 mg
Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads
Anaemia, decreased oxygen transport, and energy loss
Boosts your immune system and helps protect your body from cancer.
  • Men 70 mcg
  • Women 55 mcg
  • Children 20 - 30 mcg
  • Infants 10 - 15 mcg
  • Pregnant Women 65 mcg
  • Lactating Women 75 mcg
Seafood, liver, lean meats, grains
No specific symptoms
Helps remove carbon dioxide from exercising muscles, Aids in healing, Boost the immune system, Protects against pollution.
  • Men 15 mg
  • Women 12 mg
  • Children 10 mg
  • Infants 5 mg
Lean meats, liver, eggs, seafood, whole grains, dairy products
May because of anaemia, retardation in growth, and delayed genital maturation