MINERALS

Minerals fall into two categories:

1.Macro Minerals 2. Trace Minerals (also referred to as Micro Minerals).

Dietary minerals are considered inorganic substances that our bodies are unable to produce themselves.

They are found in the food and drink we enjoy everyday.

Therefore, it’s important to eat a diet rich in foods that contain a variety of those essential vitamins and minerals.

needed in much larger quantities to sustain normal, healthy cell function

Calcium

Calcium is found in our bones and teeth.

Foods rich in Calcium include:dairy productsnutsseeds green leafy vegetables

Calcium is the largest mineral found in our bodies and is insoluble so it requires the presence of vitamin D to be absorbed in the intestines.

MACROMINERALS

Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion,

Hypocalcemia results primarily from medical problems or treatments, including renal failure, surgical removal of the stomach, and use of certain medications (such as diuretics). Symptoms of hypocalcemia include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms If left untreated, calcium deficiency leads to death.

Over the long term, inadequate calcium intake causes osteopenia which if untreated can lead to osteoporosis. The risk of bone fractures also increases, especially in older individuals

Calcium deficiency can also cause rickets, though it is more commonly associated with vitamin D deficiency

Excessively high levels of calcium in the blood known as hypercalcemia can cause renal insufficiency, vascular and soft tissue calcification, hypercalciuria (high levels of calcium in the urine) and kidney stones

However, hypercalcemia rarely results from dietary or supplemental calcium intake; it is most commonly associated with primary hyperparathyroidism or malignancy

High calcium intake can cause constipation. It might also interfere with the absorption of iron and zinc, though this effect is not well established .High intake of calcium from supplements, but not foods, has been associated with increased risk of kidney stones

Phosphorus

Phosphorus is found in our bones and teeth.

Foods rich in Phosphorus include:

Meats dairyFish eggs

Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy.

It also helps reduce muscle pain after a hard workout. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.

Too much phosphate can be toxic. It can cause diarrhea and calcification (hardening) of organs and soft tissue, and can interfere with the body's ability to use iron, calcium, magnesium, and zinc.

Because of the potential for side effects and interactions with prescription and non-prescription medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Magnesium

Magnesium is found in the enzyme reactions in our body.

Foods rich in Magnesium include:Nuts soybeans cocoa

Magnesium is involved in essential metabolic reactions, some of which are;

1. Magnesium plays a structural role in bone, cell membranes, and chromosomes

2. Ion transport across cell membranes

3. Energy production.

4. Synthesis of essential molecules

Symptoms of magnesium deficiency include:

Hyperexcitability, muscle weakness and fatigue.

Severe magnesium deficiency can cause hypocalcemia, low serum potassium levels (hypokalemia), retention of sodium, low circulating levels of PTH (parathyroid hormone), neurological and muscular symptoms (tremor, muscle spasms, tetany), loss of appetite, nausea, vomiting, personality changes and death from heart failure.

Magnesium plays an important role in carbohydrate metabolism and its deficiency may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance.

Potassium

Potassium is an electrolyte found in our blood.

Foods rich in Potassium include:

Bananas tomatoesprunes  cantaloupeOranges camoteFunctions

Potassium is an important mineral required for regulating the activity of muscles and nerves in the body.

It is also involved in the storage of carbohydrates (to be used as fuel by the muscles) and in maintaining the electrolyte and pH balance in the body

Potassium deficiency ( Hypokalemia) can lead to muscle weakness, irritability, fatigue, chronic diarrhea, confusion and heart disturbances. Hyperkalemia refers to the condition in which the concentration of the electrolyte potassium (K+) in the blood is elevated.

Symptoms are fairly nonspecific and generally include malaise, palpitations and muscle weakness; mild hyperventilation may indicate a compensatory response to metabolic acidosis, which is one of the possible causes of hyperkalemia.

Often, however, the problem is detected during screening blood tests for a medical disorder, or it only comes to medical attention after complications have developed, such as cardiac arrhythmia or sudden death

Chloride 

Chloride is found in our cells, but most is present in the extracellular fluid in the body.

Foods rich in Chloride include:

table salttomatoesolives Celery

Chloride is a soluble mineral. Deficiencies in Chloride can contribute to leg cramps.

Too little chloride in the body can occur with fluid loss. This may be due to excessive sweating, vomiting, or diarrhea. Medicines such as diuretics can also cause a chloride deficiency. Such loss can lead to dehydration, loss of potassium in the urine, and a condition called alkalosis.

Alkalosis is disturbance of acid-base balance and water balance, characterized by an excess of alkali or a deficiency of acids.

Hypochloremic alkalosis results from either low chloride intake or excessive chloride wasting. 

Low chloride intake is very uncommon. 

Excessive chloride wasting often occurs in hospitalized children, usually due to diuretic therapy or nasogastric tube suctioning

Sodium

Sodium is found in our cells, particularly the red blood cells but most is present in the extracellular fluid in the body.

Foods rich in Sodium include:

saltmilk Spinach

While Sodium is necessary for healthy living, a diet too high in Sodium can lead to health issues like hypertension and high blood pressure.

Hyponatremia 

The normal concentration of sodium in the blood plasma is 136-145 mM. Hyponatremia occurs when sodium falls below 130 mM. Plasma sodium levels of 125 mM or less are dangerous and can result in seizures and coma.

Hyponatremia is the most common electrolyte disorder. Its frequency is higher in females, the elderly, and in patients that are hospitalized

Symptoms of hyponatremia include nausea and vomiting, headache, confusion, lethargy, fatigue, appetite loss, restlessness and irritability, muscle weakness, spasms, or cramps, seizures, and decreased consciousness or coma.

Too low a concentration of sodium, or hyponatremia, can be corrected either by increasing sodium or by decreasing body water.

The existence of separate mechanisms that regulate sodium concentration account for the fact that there are numerous diseases that can cause hyponatremia, including diseases of the kidney, pituitary gland, and hypothalamus.

Treatment

Severe hyponatremia can be treated by infusing a solution of 5% sodium chloride in water into the bloodstream. Moderate hyponatremia due to use of diuretics or an abnormal increase in vasopressin is often treated by instructions to drink less water each day. Hyponatremia due to adrenal gland insufficiency is treated with hormone injections.

Prognosis

Hyponatremia is just one manifestation of a variety of disorders. While hyponatremia can easily be corrected, the prognosis for the underlying condition that causes it varies.

Prevention

Patients who take diuretic medications must be checked regularly for the development of hyponatremia.

MICROMINERALS

present in body tissues in extremely small amounts but have critically important roles to play in human nutrition

IRON

Used for hemoglobin and other key compounds used iin respiration and immune function.

Sources : meats, spinach, seafoods , enriched cereals and breads, broccoli and peas, bran

Iron deficiency develops gradually and usually begins with a negative iron balance, when iron intake does not meet the daily need for dietary iron.

Iron deficiency anemia is an advanced stage of iron depletion. It occurs when storage sites of iron are deficient and blood levels of iron cannot meet daily needs.

Iron deficiency anemia can be associated with low dietary intake of iron, inadequate absorption of iron, or excessive blood loss . Women of childbearing age, pregnant women, preterm and low birth weight infants, older infants and toddlers, and teenage girls are at greatest risk of developing iron deficiency anemia because they have the greatest need for iron .

Women with heavy menstrual losses can lose a significant amount of iron and are at considerable risk for iron deficiency

Adult men and post-menopausal women lose very little iron, and have a low risk of iron deficiency.

Individuals with kidney failure, especially those being treated with dialysis, are at high risk for developing iron deficiency anemia. This is because their kidneys cannot create enough erythropoietin, a hormone needed to make red blood cells. Both iron and erythropoietin can be lost during kidney dialysis.

Individuals who receive routine dialysis treatments usually need extra iron and synthetic erythropoietin to prevent iron deficiency .

Signs of iron deficiency anemia include

•feeling tired and weak •decreased work and school performance •slow cognitive and social development during childhood •difficulty maintaining body temperature •decreased immune function, which increases susceptibility to infection •glossitis (an inflamed tongue)

Iron deficiency is uncommon among adult men and postmenopausal women. These individuals should only take iron supplements when prescribed by a physician because of their greater risk of iron overload.

Iron overload is a condition in which excess iron is found in the blood and stored in organs such as the liver and heart.

Iron overload is associated with several genetic diseases including hemochromatosis (the abnormal accumulation of iron in parenchymal organs, leading to organ toxicity. It is the most common inherited liver disease)

Individuals with hemochromatosis absorb iron very efficiently, which can result in a build up of excess iron and can cause organ damage such as cirrhosis of the liver and heart failure Hemochromatosis is often not diagnosed until excess iron stores have damaged an organ.

Hemochromatosis Symptoms

Zinc

An essential mineral that helps boost the immune system. It is important for proper glandular function and reproductive health.

It also works as an antioxidant and is needed to maintain the right levels of Vitamin E and absorb Vitamin A.

Protein Sources

Zinc is naturally found in meat and dairy products, especially egg yolks, beef-- particularly in the liver--poultry and seafood, especially oysters, which have a higher concentration of zinc than most foods.

Non-meat protein sources include legumes like lentils, soy products and lima beans.

Signs of zinc deficiency include hair loss skin lesions, diarrhea, and wasting of body tissues. It is rarely recognised that lack of zinc can contribute to acne Eyesight, taste,smell and memory are also connected with zinc. A deficiency in zinc can cause malfunctions of these organs and functions.

One easily recognized sign which may be caused by zinc deficiency is white spots, bands, or lines on fingernails (leukonychia). An occasional white spot is usually evidence that the immune system overcame a bacterial or some other systemic infection, and is a positive, not negative sign.

Excess zinc is toxic. Too much zinc will interfere with the metabolism of other minerals in the body, particularly iron and copper.

Symptoms include vomiting, diarrhea, abdominal cramps and severe headache. High zinc levels interfere with the body's absorption of copper and iron. This can lead to a weakened immune system and anemia.

Function of Iodine:

Iodine prevents the development of simple goiter. Iodine plays a role in the development of hair, fingernails, skin and teeth.

Symptoms of Deficiency: People lacking in iodine may have an enlarged thyroid gland called goiter

IODINE

Food Sources : Seaweeds, onions, leafy vegetables, mushrooms, fish, shellfish, and other seafood.

Although its role in the prevention of dental caries (tooth decay) is well established, fluoride is not generally considered an essential mineral element because humans do not require it for growth or to sustain life.

However, if one considers the prevention of chronic disease (dental caries), an important criterion in determining essentiality, then fluoride might well be considered an essential trace element. Having healthy gums and teeth is important.

FLUORIDE

Fluoride or fluorine deficiency is a disorder which may cause increased dental caries and possibly osteoporosis due to a lack of fluoride in the diet

Excessive fluoridation of teeth has resulted in a condition called mottle enamel, which is characterized by discolored enamel. Extremely high fluoride intake has been known to result in death.

Copper is a mineral stored primarily in the liver, with small amounts in all tissues in the body.

Although only a small amount is needed, copper is an essential nutrient that plays a role in the production of hemoglobin (the main iron component of red blood cells), myelin (the substance that surrounds nerve fibers), collagen (a key component of bones and connective tissue), and melanin (a dark pigment that colors the hair and skin).

Copper also works with vitamin C to help make a component of connective tissue known as elastin.

COPPER

Foods that contain copper include oysters, organ meats (especially liver), whole grain breads and cereals, shellfish, dark green leafy vegetables, dried legumes, nuts, and chocolate.

Signs of possible copper deficiency include anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count (the cells that help fight infection), irregular heartbeat, loss of pigment from the skin, and thyroid disorders.

Gastrointestinal disease or surgery is a common cause of copper deficiency.

Infants who do not have enough of this mineral tend to have poor feeding habits and lack proper growth

Copper toxicity refers to the consequences of an excess of copper in the body. Copper toxicity can occur from eating acid food that has been cooked in un-coated copper cookware, or from exposure to excess copper in drinking water or other environmental sources.

Acute symptoms of copper poisoning by ingestion include vomiting, hematemesis (vomiting of blood), hypotension (low blood pressure), melena (black "tarry" feces), coma, jaundice (yellowish pigmentation of the skin), and gastrointestinal distress

Chromium is known to enhance the action of insulin.

Meat and whole-grain products, as well as some fruits, vegetables, and spices are relatively good sources

Deficiency may include high blood glucose after eating.

Toxicity could lead to liver damage.

Selenium is an antioxidant (scavengers of free-radicals) and a component of several essential enzymes. Health benefits of selenium are partly explained by its antioxidant effect. Selenium may delay or prevent the onset of cancer and also have anti-aging effect. Selenium is also an important mineral needed for proper thyroid function. It also promotes immunity system.

Selenium deficiency is associated with reduced immune cell counts and higher risk of death for HIV patients.

Natural food sources high in selenium include cereals (eg. corn, wheat, and rice), nuts (brazil nuts and walnuts), legumes (soybeans), animal products (beef, chicken, egg, cheese), seafood (tuna).

If selenium is consumed in overdose, it may have toxicity effect

Some of the symptoms of selenium toxicity are fatigue, hair loss, and white blotchy nails.

Deficiency symptoms would include muscle pain and weakness.

EATING THE RIGHT KIND OF FOOD WILL GIVE YOU AN AMPLE DOSE OF ALL

THE MACRO AND MICRONUTRIENTS