In an ideal world, we would get all our minerals from the food that we eat. However, in general we do not eat enough healthy foods to supply these minerals. GM crops, depleted soil, intensive farming and live stock rearing all produce food products which are lacking in minerals. The essential minerals we need to maintain a healthy body are Calcium, Chlorine, Chromium, Cobalt, Copper, Fluorine, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorous, Potassium, Selenium, Sodium, Sulphur, Vanadium and Zinc.

Calcium is an important mineral and about 90% of calcium absorbed from the diet goes straight into the teeth and bones. Adults need a daily intake of between 700 and 1000mg. Calcium can be found in dairy products, eggs, green leafy vegetables, salmon, sardines, soyabeans, nuts, seeds, pulses and bread. Calcium promotes a healthy heart, healthy nerves, clots blood, improves skin, contracts muscles, improves bone and teeth health, relieves aching muscles and bones, reduces menstrual cramps and tremors and maintains a correct acid-alkaline balance. Taking extra calcium supplements will help with bone loss in older women, high blood pressure in pregnant women, protects against cancer of the colon and alleviate insomnia.

Chlorine is found in salt, kelp, olives, watercress, white cabbage, spinach, lettuce, tomatoes, radishes, asparagus, celery, cucumbers, parsnips, carrots, onions, turnips and pineapples. It regulates the blood’s alkaline-acid balance, water balance, osmotic pressure, produces the normal acid environment in the stomach to aid digestion, it helps the liver to function properly and cleans the body and intestines and helps to keep you limber.

Chromium is found in shellfish, meat, chicken, corn oil, brewers yeast and clams. It aids growth, prevents and lowers high blood pressure and deters diabetes. Chromium also works with insulin in the metabolism of sugar.

Cobalt is a mineral that is part of vitamin B12. It is essential for red blood cells and prevents pernicious anaemia. It can be found in clams, oysters, meat, liver grains, seeds, green leafy vegetables and milk.

Copper is required by the body for healthy growth, brain, liver, muscles, immunity, red and white blood cell development, iron absorption, glucose and cholesterol metabolism. It is found in shellfish and crustaceans, pulses, nuts, wholegrain cereals, artichokes, avocados, garlic, mushrooms, radishes and green vegetables.

Fluorine is best found in fluoridated drinking water, tea leaves, seafood, milk, lettuce, eggs, lentils, cabbage, whole grains and gelatine. It reduces tooth decay by binding to the enamel and strengthening it. Fluoridated drinking water is highly toxic. Fluorine is available in many foods and it is highly unlikely that supplementation would ever be required. The government is trying to increase the already-abundant level of fluoride in drinking water creating the potential for the increase in many health issues, including thyroid problems. Fluoridated drinking water should really be avoided as best as possible.

Iodine is an essential trace element which is vital for the production of the thyroid hormones tri-iodothyronine (T3) and thyroxine (T4) which control the metabolic rate. Iodine can be found in seaweed products, marine fish and iodized salt.

Iron is an essential mineral needed for the production of haemoglobin and the proper functioning of many enzymes. Iron aids growth, prevents fatigue, helps with resistance to disease, prevents and cure iron-deficiency anaemia and helps with good skin tone. It can be found in oatmeal, pork liver, molasses, beef kidney, asparagus, heart, liver, nuts, beans, raw clams, oysters, dried peaches, red meat and egg yolks.

Magnesium strengthens teeth and bones, it is important for the nervous system and heart muscles, it promotes healthy muscles, it is essential for the production of energy and is a co-factor in many of the body’s enzymes. It can be found in wheat germ, nuts, brewer’s yeast, buckwheat flour, beans, garlic, raisins, green peas, potato skins and crab.

Manganese aids in the formation of nerves, tissue, cartilage and bones, stabilises blood sugar, reduces cell damage, healthy DNA and RNA, vital for reproduction, red blood cell synthesis, insulin production and activates enzyme systems. It can be found in watercress, pineapple, okra, lima beans, berries, beetroot, celery, oats and endives.

Molybdenum helps the body to get rid of the protein breakdown products (uric acid), strengthens teeth and detoxifies the body. It can be found in tomatoes, beans, wheat germ, lentils, pork and lamb.

Phosphorous forms and maintains teeth and bones, builds muscle tissue, it is needed for milk secretion, it helps maintain the pH of the body, it is a part of DNA and RNA, and it helps with energy production and metabolism. The best food sources are fish, seeds, nuts, poultry, meat, whole grains and eggs.

Potassium promotes healthy muscles and nerves, it enables nutrients to move into and waste to move out of cells, it relaxes muscles, maintains fluid balance, aids the secretion of insulin, it is involved in metabolism, stimulates gut movement and maintains heart functioning. It can be found in watercress, molasses, pumpkins, al green leafy vegetables, mint, citrus fruits and sunflower seeds.

Selenium has antioxidant properties; it stimulates the immune system, reduces inflammation, promotes a healthy heart, it is vital for male reproduction, aids vitamin E’s action and is needed for metabolism. It is found in broccoli, wheat germ, tomatoes, bran, onions and tuna fish.

Sodium maintains water balance and prevents dehydration, it is used for muscle contraction, aids nerve functioning, used in energy production and move nutrients into cells. Best food sources are salt, shellfish, bacon, kidney, brains, carrots, beetroot and artichokes.

Sulphur is essential for healthy skin, hair and nails, it helps the liver with bile secretion, it aids the B vitamins and amino acids in body metabolism and tissue building and helps maintain oxygen balance vital for proper brain functioning. It is found in cabbage, lean beef, fish, eggs and dried beans.

Vanadium is involved in fat and growth metabolism and stops cholesterol formation. The best food source is fish.

Zinc is an important co-factor in metabolic enzymes; it helps with immunity and is vital for growth, wound healing and sexual maturity. It can be found in red meat, mustard, wheat germ, eggs, pumpkin seeds and brewer’s yeast.

In conclusion, minerals are essential and vital for a healthy body. They can be found in a variety of food sources, eating a balanced diet will deliver the majority of essential minerals but for optimum health it would be wise to supplement the diet with a multi-mineral supplement.

Stewart Hare C.H.Ed Dip NutTh

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