Tip of the Week (July 31st)
Minerals – The Basics
What Are They?
Minerals are the very substance of the earth. For a mineral to be classified as essential, it must perform at least one function vital to life, growth or reproduction. In total, 16 of these are considered as essential to the human diet so must be consumed if we are to avoid any deficiencies. Most of these are not easily absorbed by the body, though sodium and potassium are the main exceptions to the rule.
We can maintain a reasonable mineral balance by the leaching of minerals from the liver, muscles & bones but a longer-term poor diet is likely to result in deficiencies and the consequent poor health.
Below is a summary of each of these 16 essential minerals.
Calcium
Role: Builds bones/teeth, vital in nerve impulses, blood clotting & muscle function
Typical Food Source: Milk, cheese, sesame seeds
Chlorine
Role: Maintains fluid/electrolyte balance
Typical Food Source: Most natural, fresh foods
Magnesium
Role: Builds bones/teeth, vital in nerve impulses, blood clotting & muscle function
Typical Food Source: Wholegrain cereals, nuts, sesame seeds
Phosphorous
Role: Builds bones/teeth, nutrient absorption & energy release
Typical Food Source: Red meat, wholegrain food, nuts, cheese
Potassium
Role: Maintains fluid/electrolyte balance, essential for nerve/heart function, controls blood pressure
Typical Food Source: Bananas, avacados, potatoes, citrus fruit
Sodium
Role: Maintains fluid/electrolyte balance, essential for nerve/muscle function
Typical Food Source: Most natural, fresh foods
Chromium
Role: Helps regulate blood sugar & blood cholesterol
Typical Food Source: Red meat, eggs, wholegrain foods, seafood
Copper
Role: Needed for healthy bones, helps absorb iron, vital for central nervous system
Typical Food Source: Nuts, seeds, seafood
Fluorine
Role: Needed for healthy bones/teeth
Typical Food Source: Seafood, tea, most natural/fresh foods
Iodine
Role: Production of thyroid hormones (affecting metabolism)
Typical Food Source: Seafood, organic vegetables
Iron
Role: Essential for haemoglobin production and oxygen transport
Typical Food Source: Red meat, eggs, dark green vegetables
Managnese
Role: Function of many enzymes, assists blood clotting & action of insulin
Typical Food Source: Wholegrain bread, nuts, pulses
Molybdenum
Role: Function of many enzymes, component of tooth enamel
Typical Food Source: Organic vegetables, wholegrain food
Selenium
Role: Protection from free radical damage & disease
Typical Food Source: Fish, nuts, avacados
Sulphur
Role: Component of two essential amino acids
Typical Food Source: Protein mainly from animal foods but also vegetable foods
Zinc
Role: Essential for normal growth, needed for healthy skin & hair
Typical Food Source: Meat, peanuts, sunflower seeds
The food sources above are only typical and not exhaustive. I’ve mentioned some of those that would accommodate a vegetarian diet. Please research these sources further if you need alternatives.
Make sure you’re consuming them regularly!
This is the final of the weekly “Tip of the Week”.
Future articles will now become “Tip of the Month”, published on the last day of each month.
Best regards
Phil
P.S. Please note, as with the vitamins article I’ve summarised these details to be presented in a digestible form, so let me know if there are any discrepancies.