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You Need These Minerals!

MINERAL ROLE FOOD SOURCE COMMENTS

MACROMINERALS

Calcium Essential to build and maintain bones and teeth. Ensures proper nerve and muscle function. Milk and milk products, fortified soy milk, tofu, canned salmon (including bones) canned sardines, dark green vegetables and beans. we need a lot -- the equivalent of 4 cups of milk, six ounces of cheese or two cans of salmon with bones daily. Preferably you would mix portions of each. Deficiency causes rickets in children and brittle or soft bones or osteoporosis in adults. Most people get only half the daily recommended dose, so a supplement is warranted.

Magnesium essential to build bones, and needed for proper muscle function, energy metabolism, to transmit nerve impulses and make genetic material and protein. Found in a wide range of foods including whole grain cereals and breads, meat, poultry, fish, eggs, legumes, leafy green vegetables, nuts, soybeans and fruits. So easy to get from food that defieciency is extremely rare, but people suffering long-term diarrhea or who take diuretics or are alcoholic could experience a range of deficiency symptons including muscle weakness, cramps and cardiac arrhythmias.

Phosphorus Helps build and maintain bones and teeth. Essential for good metabolism. Meat, poultry, fish, egg yolks, dreid beans and peas, dairy items and soft drinks. Deficiency rare, but can cause weakness and bone pain. Too much -- from drinking a lot of pop (soda) -- can result in a loss of calcium.

TRACE MINERALS

Chromium Works with insulin to metabolize glucose, the body's main source of energy. Brewer's yeast, cheese, whole grain products, fortified cereals, liver and beer. Deficiency can cause diabetes-like symptoms, but is rare. No known symptoms fro too much.

Copper Promotes iron absorption, forms red blood cells, essential for connective tissue and nerve fibers. It is a component in respiratory enzymes. Helps the immune system. Oysters, organ meats, beans, seeds, nuts and prunes. Excess can cause diarrhea and liver disease, but is rare unless food is cooked in unklined copper pots. Deficiency results in abnormal development of bones, nerves, lungs and hair color.

Iodine Necessary for proper functioning of the thyroid gland and to make thyroid hormones. Iodized salt, seafood, foods grown in iodine-rich soil. With Western over-indulgence in salt, there is no concern about deficiency, which causes goiter or enlarged thyroid. Too much causes abnormal thyroid function.

Iron Builds hemoglobin which stores and carries oxygen through the system. Red meat, poultry, fish, egg yolks, peas and beans, enriched grains, fortified cereals and blackstrap molasses. There are two types of iron in food: heme, found in animal products and easily ab-sorbed by the body, and non-heme, found in vegetables, legumes and grains. Non-heme iron needs vitamin C to assist in absorption. It should be eaten at the same time. You can also get iron from cooking in a cast-iron pot, If your only sources of iron are non-heme, a supplement might be considered but only if you feel run down. A lack of iron causes anemia but most anemia is from severe blood loss rather than iron shortage. Too much causes organ damage and constipation.

Manganese A component of many enzymes needed for metabolism, itis also important fro building bones and tendons. Nuts, whole grain foods, vegetables, fruits, beans, instant coffee and tea. Deficiency so rare as to be unknown. Excess causes nerve damage, mask-like face, blurred vision, spastic gait, hand tremors and involuntary laughing.

Molybdenum Needed for metabolism and helps store iron. Whole grain products, dark green leafy vegetables and organ meats. It’s really hard to not get enough but too much causes gout-like pain.

Selenium An antioxidant that works with Vitamin E to protect cell membranes from free radical damage. Poultry, seafood, organ meats, whole grain products, onions, garlic and mushrooms. Deficiency is rare except in countries with low selenium in the soil where it can cause heart disease, a rare form of anemia and premature aging. Can also lead to male infertility. Its antioxidant qualities are spurring supplement sales and there have been a few cases of selenium toxicity. Symptoms include nausea, di-arrhea, fatigue, paralysis, damage to skin and nerves and loss of hair and nails.

Zinc Instrumental in metabolic action of enzymes. Essential for proper growth of children and reproduction, helpful in healing wounds, improves the immune system. It works with the red blood cells to transport waste carbon dioxide from body tissue to the lungs to be exhaled. Oysters, meat, yogurt, fortified cereals, eggs and milk. Zinc is extremely important. Besides growth, it helps preserve our sense of taste and smell and is a component of insulin, which reg-ulates our energy supply. But it is readily available and we only need trace amounts.

MINERAL	ROLE	FOOD SOURCE	COMMENTS
MACROMINERALS
Calcium	Essential to build and maintain bones and teeth. Ensures proper nerve and muscle function.	Milk and milk products, fortified soy milk, tofu, canned salmon (including bones) canned sardines, dark green vegetables and beans. we need a lot -- the equivalent of 4 cups of milk, six ounces of cheese or two cans of salmon with bones daily. Preferably you would mix portions of each.	Deficiency causes rickets in children and brittle or soft bones or osteoporosis in adults. Most people get only half the daily recommended dose, so a supplement is warranted.
Magnesium	essential to build bones, and needed for proper muscle function, energy metabolism, to transmit nerve impulses and make genetic material and protein.	Found in a wide range of foods including whole grain cereals and breads, meat, poultry, fish, eggs, legumes, leafy green vegetables, nuts, soybeans and fruits.	So easy to get from food that defieciency is extremely rare, but people suffering long-term diarrhea or who take diuretics or are alcoholic could experience a range of deficiency symptons including muscle weakness, cramps and cardiac arrhythmias.
Phosphorus	Helps build and maintain bones and teeth. Essential for good metabolism.	Meat, poultry, fish, egg yolks, dreid beans and peas, dairy items and soft drinks.	Deficiency rare, but can cause weakness and bone pain. Too much -- from drinking a lot of pop (soda) -- can result in a loss of calcium.
TRACE MINERALS
Chromium	Works with insulin to metabolize glucose, the body's main source of energy.	Brewer's yeast, cheese, whole grain products, fortified cereals, liver and beer.	Deficiency can cause diabetes-like symptoms, but is rare. No known symptoms fro too much.
Copper	Promotes iron absorption, forms red blood cells, essential for connective tissue and nerve fibers. It is a component in respiratory enzymes. Helps the immune system.	Oysters, organ meats, beans, seeds, nuts and prunes.	Excess can cause diarrhea and liver disease, but is rare unless food is cooked in unklined copper pots. Deficiency results in abnormal development of bones, nerves, lungs and hair color.
Iodine	Necessary for proper functioning of the thyroid gland and to make thyroid hormones.	Iodized salt, seafood, foods grown in iodine-rich soil.	With Western over-indulgence in salt, there is no concern about deficiency, which causes goiter or enlarged thyroid. Too much causes abnormal thyroid function.
Iron	Builds hemoglobin which stores and carries oxygen through the system.	Red meat, poultry, fish, egg yolks, peas and beans, enriched grains, fortified cereals and blackstrap molasses.	There are two types of iron in food: heme, found in animal products and easily ab-sorbed by the body, and non-heme, found in vegetables, legumes and grains. Non-heme iron needs vitamin C to assist in absorption. It should be eaten at the same time. You can also get iron from cooking in a cast-iron pot, If your only sources of iron are non-heme, a supplement might be considered but only if you feel run down. A lack of iron causes anemia but most anemia is from severe blood loss rather than iron shortage. Too much causes organ damage and constipation.
Manganese	A component of many enzymes needed for metabolism, itis also important fro building bones and tendons.	Nuts, whole grain foods, vegetables, fruits, beans, instant coffee and tea.	Deficiency so rare as to be unknown. Excess causes nerve damage, mask-like face, blurred vision, spastic gait, hand tremors and involuntary laughing.
Molybdenum	Needed for metabolism and helps store iron.	Whole grain products, dark green leafy vegetables and organ meats.	It’s really hard to not get enough but too much causes gout-like pain.
Selenium	An antioxidant that works with Vitamin E to protect cell membranes from free radical damage.	Poultry, seafood, organ meats, whole grain products, onions, garlic and mushrooms.	Deficiency is rare except in countries with low selenium in the soil where it can cause heart disease, a rare form of anemia and premature aging. Can also lead to male infertility. Its antioxidant qualities are spurring supplement sales and there have been a few cases of selenium toxicity. Symptoms include nausea, di-arrhea, fatigue, paralysis, damage to skin and nerves and loss of hair and nails.
Zinc	Instrumental in metabolic action of enzymes. Essential for proper growth of children and reproduction, helpful in healing wounds, improves the immune system. It works with the red blood cells to transport waste carbon dioxide from body tissue to the lungs to be exhaled.	Oysters, meat, yogurt, fortified cereals, eggs and milk.	Zinc is extremely important. Besides growth, it helps preserve our sense of taste and smell and is a component of insulin, which reg-ulates our energy supply. But it is readily available and we only need trace amounts.