minerals and what they do
In addition to vitamins
your body also needs 15 minerals that help regulate cell function and
provide structure for cells. Major minerals, in terms of amount present,
include calcium, phosphorus, and magnesium. In addition, your body needs
smaller amounts of chromium, copper, fluoride, iodine, iron, manganese,
molybdenum, selenium, zinc, chloride, potassium and sodium.
Amounts needed for
most of these minerals is quite small and excessive amounts can be toxic
to your body.
mineral important for strong teeth and bones and for muscle and
nerve function. The major mineral constituent of bone.
milk and milk products, fish with bones that are eaten, turnip
and mustard greens, tofu, almonds and broccoli.
A mineral that regulates body fluid volume, concentration
and acid-base balance. Balance intertwined with that of sodium.
same as sodium
A mineral important in regulating blood glucose. Although chromium
works with insulin to help your body use blood sugar, preliminary
studies assessing the effect of chromium in the treatment of diabetes
are controversial, and there's no proof chromium can prevent the
disease. There's also no proof of the popular claims that taking
chromium supplements can increase your muscle mass, help you lose
weight, reduce cholesterol and prevent osteoporosis.
sources: brewer's yeast, whole grains
A mineral that is important for nerve function, bone maintenance,
growth, blood formation and utilization of glucose.
meats, sea foods, nuts and seeds.
A mineral that is important to dental and bone health. Greatly
improves resistance to cavitites
fluoridated water, foods cooked in or containing fluoridated
water, fish with bones that are eaten, and tea.
A mineral essential for the production of thyroid hormones.
sources: seafoods, iodized salt and
foods containing iodized salt.
A mineral that is an essential constituent of blood and muscle
and important for the transport of oxygen. Certain groups can
be at risk of having low iron levels. These include young children
and early teens, women with heavy menses, women with multiple
pregnancies, and people with conditions that cause internal bleeding,
such as ulcers or intestinal diseases.
But for healthy
men and postmenopausal women, iron deficiency is rare. In fact,
one study suggested that high iron levels may increase risk of
heart attack and atherosclerosis, although a link hasn't been
proven. In addition, if you have the uncommon but not rare
genetic disease hemochromatosis, iron supplements could
cause a hazardous iron buildup in your body.
liver, red meat, egg yolk, legumes, whole or enriched grains and
dark green vegetables.
A mineral found mainly inside muscles, soft tissues and bone.
It functions in many enzyme processes.
nuts, legumes, whole grains and green vegetables.
A mineral that is important for growth, reproduction, formation
of bone, and carbohydrate metabolism.
whole grains, fruits, vegetables and tea.
A mineral involved in many enzyme processes, nerve function and
sources: milk, beans, breads and
A mineral essential to bone formation and maintenance, energy
metabolism, nerve function and acid balance.
meat, poultry, fish, eggs, dairy products and cereal products.
A mineral that is essential for nerve function, muscle contraction
and maintenance of normal blood pressure.
fruits and vegetables.
A mineral associated with antioxidant properties and fat metabolism.
It has been claimed to help prevent cancer and cardiovascular
disease. One recent study did suggest that selenium supplements
may decrease cancer risk. However, more research is needed. Taking
excessive amounts of selenium may cause hair and nail loss.
seafoods and organ meats.
A mineral that regulates body fluid volume, concentration and
table salt (sodium chloride), foods processed with table salt,
milk, milk products, eggs and seafoods.
A mineral involved in wound healing, taste sensation, growth and
sexual maturation and part of many enzymes regulating metabolism.
have also shown that taking a daily multivitamin-mineral supplement
containing zinc may increase immune response in older people.
However, other studies have shown just the opposite that
zinc may weaken the immune status of older people.
What is known
is that megadoses of zinc can interfere with the way your body
uses other essential minerals, such as iron and copper. And, excess
zinc (more than 10 times the RDA) can lower HDL ("good")
meat, liver, eggs and seafood (oysters).
Brundt: "HEC 131 - Introduction to Nutrition " Chapters 7
& 8 @: http://iweb.tntech.edu/abrunt/homework.htm
Medical & Nursing Dictionary, 1983:pp1140-1145.
and nutritional supplements- Sorting out fact from fiction amid a storm
of controversy." From Mayo Clinic Health Letter @ http://www.mayohealth.org/mayo/9707/htm/me_jun97.htm
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