Minerals

Posted on June 29, 2009 by brett — No Comments ↓

Minerals found in the soil and the earth also exist in you and all living things. We get these minerals from the water we drink and the food we eat. Minerals are stable to light, heat and air, and are stored in sufficient quantities in healthy individuals. They function in cells, tissues, organs, and your body as a whole.

Why Minerals are Important: Your body’s depends on minerals to perform everyday functions as well as to maintain your bones, muscles and red blood cells. They are responsible for everything from blinking an eye to constructing a thought. Deficiencies can lead to acute and chronic health problems.

Minerals come in two forms:

Mineral Type
Macro-Minerals: Macro-minerals are required in larger quantities and are specifically involved in structural functions (bones and cells) as well as metabolic ones.
Trace-Minerals: Trace-minerals are required in smaller quantities and have subtle but vitally important effects on the metabolism.

Mineral	Found in	Benefit / Function
Boron DRI: Women and Men: <20 mg	Beans Dates Grapes Green leafy vegetables Honey Nuts Pears Prunes Raisins	Function: Enhances body’s ability to use calcium, magnesium and vitamin D Assists brain function and recognition Prevention: May decrease menstrual pain and arthritis symptoms
Calcium DRI: Women and Men: 1000 mg / 1200 mg* *Women and Men 19 – 50 / Women and Men 51 – 70+	Beans Fish Fruits Green Leafy Vegetables Milk products Molasses Nuts Seafood	Function: Needed for formation and maintenance of bones, the development of teeth and healthy gums Necessary for blood clotting, stabilization of many body functions, maintenance of regular heartbeat and transmission of nerve impulses Helps with protein structuring in DNA and RNA Provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and keeps skin healthy Prevention: Helps to lower cholesterol, grow muscle and prevent muscle cramps Stops absorption of lead into bone
Chlorine (Chloride) DRI: Women and Men: 2.3 g / 2.0 g / 1.8 g* *Women and Men 19 – 50 / Women and Men 51 – 70 / Women and Men 71+	Celery Kelp Olives Table salt Tomatoes	Function: Works with potassium and sodium (electrolytes) to control flow of fluid in blood vessels and tissues Regulates acidity in the body Forms part of hydrochloric acid in the stomach
Chromium DRI: Women: 25 mcg / 20 mcg* Men: 35 mcg / 30 mcg** Women 19 – 50 / Women 51+ *Men 19 – 50 / Men 51+	Beef Brewer’s Yeast Eggs Molasses Whole grains	Function: Needed for energy and stabilizes blood sugar levels Controls insulin and certain enzymes Regulates blood cholesterol Synthesis of fats, proteins and carbohydrates
Copper DRI: Women and Men: 900 mcg	Shellfish Liver Molasses Nuts Whole grains Water carried in copper pipes Cooking with copper cooking utensils	Function: Collagen and elastin synthesis Formation of hemoglobin, red blood cells and bones Manufactures pigmentation of your hair Prevention: May fight wrinkles and graying of hair
Fluoride DRI: Women: 3 mg Men: 4 mg	Black tea Gelatin Food grown in areas where fluorine is present in soil and water Seafood Water Most toothpastes	Function: Bone and tooth formation
Iodine DRI: Women and Men: 150 mcg	Eggs Fish (Sea based) Milk Sea food Sea vegetables (Kelp, asparagus etc.)	Function: Production of hormones (such as thyroxine, thyroxin) by the thyroid gland Regulates conversion of fat to energy, stabilizes body weight and controls cholesterol levels Formation of bones Prevention: Keeps skin, nails, hair and teeth in healthy condition May help prevent breast and uterine cancer
Iron DRI: Women: 18 mg / 8 mg* Men: 8 mg *Women 19 – 50 / Women 51+	Heme Types: Fish Meat Poultry Non-Heme types: Beans Cereals Fruits Grains Vegetables	Function: Production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) Oxygenation of red blood cells Maintains healthy immune system Needed for energy production
Magnesium DRI: Women: 310 mg / 320 mg* Men: 400 mg / 420 mg** Women 19 – 30 / Women 31 – 70+ *Men 19 – 30 / Men 31 – 70+	Apples Apricots Avocados Bananas Cocoa Dairy products Dark Green Vegetables Fish Legumes Meat Nuts Seafood Whole grain cereals Water (hard water and mineral water) Note: Processing of milk and cheese may lead to destruction of the vitamin	Function: Formation of bone and teeth Absorption of calcium and potassium Relaxes muscles Cellular metabolism and production of energy Used for muscle tone of heart and controls blood pressure Together with vitamin B 12, may prevent kidney stones Aids process of vitamin D Prevention: Prevents depression, dizziness, muscle twitching, and pre-menstrual syndrome Prevents cardiovascular disease, osteoporosis, and certain forms of cancer May reduce cholesterol levels
Manganese (Ascorbic acid) DRI: Women: 1.8 mg Men: 2.3 mg	Avocados Brown Rice Coffee Eggs Leafy Greens Nuts Spices Tea Whole grains	Function: Enables body to utilize vitamin C, B1, biotin and choline Manufacture of fat, sex hormones and breast milk Neutralizes free radicals Normal nerve and brain function Growth of connective tissue Prevention: Aids in prevention of diabetes
Molybdenum DRI: Women and Men: 45 mcg	Dark Green Leafy Vegetables Grain Lima Beans Liver Milk Peas Spinach	Function: Normal cell function and nitrogen metabolism Breakdown of sulfite toxin build-ups in the body. Sulfites are found in protein food and chemical preservatives in certain foods and drugs. If you can’t break them down, a toxic build-up may occur, resulting in an allergic reaction Prevention: Cavity prevention Fighting nitrosamines associated with cancer Anemia prevention
Phosphorus DRI: Women and Men: 700 mg	Apples Asparagus Bran Brewer’s Yeast Broccoli Carrots Corn Eggs Fish Meat Milk Poultry	Function: Formation of bone and teeth formation Metabolic actions in the body, including kidney functioning, cell growth and contraction of the heart Conversion of food to energy Prevention: Aids body in vitamin use (especially some B group vitamins)
Selenium DRI: Women and Men: 55 mcg	Brazil nuts Brown rice Chicken breast Eggs Shellfish Tuna Turkey Whole grains	Function: Rids body of harmful free radicals that contribute to skin cancer and aging process Tissue elasticity Promotes more energy in the body Tissue elasticity and pancreatic function Prevention: Protects against skin cancer Has anti-aging properties and can rid body of free radicals, and toxic minerals such as mercury, lead and cadmium Fighting infections, cold sores and shingles
Potassium DRI: Women and Men: 4.7 g	Fish Fruit Molasses Unprocessed meats Vegetables Whole grains	Function: Growth, building muscles, transmission of nerve impulses, heart activity In conjunction with sodium works together for nervous system function and regulating the contraction of muscles
Sodium DRI: 1.5 g / 1.3 g / 1.2 g* *Women 19 – 50 / Women 51 – 70 / Women 71+	Anchovies Bacon Table Salt	Function: Required to manufacture hydrochloric acid in stomach, which protects body from infections present in food
Zinc DRI: 8 mg	Brewer’s yeast Eggs Fish Grains Muscle Meat Nuts Poultry Seafood Seeds Protein rich foods	Function: Collagen synthesis for healthy skin and protection against wrinkles Necessary for healthy immune system Cell division Protein synthesis Growth and maintenance of muscles Children, for normal growth and sexual development Controls oil glands
Source: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board and National Institute of Health, Office of Dietary Supplements. Note: Information contained on this website is for general information purposes only and must not be used to treat or diagnose medical conditions, and all health problems must be referred to a health care professional.

Mineral

Found in

Benefit / Function

Boron

DRI:

Women and Men: <20 mg

Beans
Dates
Grapes
Green leafy vegetables
Honey
Nuts
Pears
Prunes
Raisins

Function:

Enhances body’s ability to use calcium, magnesium and vitamin D
Assists brain function and recognition

Prevention:

May decrease menstrual pain and arthritis symptoms

Calcium

DRI:

Women and Men: 1000 mg / 1200 mg*

*Women and Men 19 – 50 / Women and Men 51 – 70+

Beans
Fish
Fruits
Green Leafy Vegetables
Milk products
Molasses
Nuts
Seafood

Function:

Needed for formation and maintenance of bones, the development of teeth and healthy gums
Necessary for blood clotting, stabilization of many body functions, maintenance of regular heartbeat and transmission of nerve impulses
Helps with protein structuring in DNA and RNA
Provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and keeps skin healthy

Prevention:

Helps to lower cholesterol, grow muscle and prevent muscle cramps
Stops absorption of lead into bone

Chlorine

(Chloride)

DRI:
Women and Men: 2.3 g / 2.0 g / 1.8 g*

*Women and Men 19 – 50 / Women and Men 51 – 70 / Women and Men 71+

Celery
Kelp
Olives
Table salt
Tomatoes

Function:

Works with potassium and sodium (electrolytes) to control flow of fluid in blood vessels and tissues
Regulates acidity in the body
Forms part of hydrochloric acid in the stomach

Chromium

DRI:
Women: 25 mcg / 20 mcg*

Men: 35 mcg / 30 mcg**

*Women 19 – 50 / Women 51+
**Men 19 – 50 / Men 51+

Beef
Brewer’s Yeast
Eggs
Molasses
Whole grains

Function:

Needed for energy and stabilizes blood sugar levels
Controls insulin and certain enzymes
Regulates blood cholesterol
Synthesis of fats, proteins and carbohydrates

Copper

DRI:

Women and Men: 900 mcg

Shellfish
Liver
Molasses
Nuts
Whole grains
Water carried in copper pipes
Cooking with copper cooking utensils

Function:

Collagen and elastin synthesis
Formation of hemoglobin, red blood cells and bones
Manufactures pigmentation of your hair

Prevention:

May fight wrinkles and graying of hair

Fluoride

DRI:

Women: 3 mg

Men: 4 mg

Black tea
Gelatin
Food grown in areas where fluorine is present in soil and water
Seafood
Water
Most toothpastes

Function:

Bone and tooth formation

Iodine

DRI:

Women and Men: 150 mcg

Eggs
Fish (Sea based)
Milk
Sea food
Sea vegetables (Kelp, asparagus etc.)

Function:

Production of hormones (such as thyroxine, thyroxin) by the thyroid gland
Regulates conversion of fat to energy, stabilizes body weight and controls cholesterol levels
Formation of bones

Prevention:

Keeps skin, nails, hair and teeth in healthy condition
May help prevent breast and uterine cancer

Iron

DRI:

Women: 18 mg / 8 mg*
Men: 8 mg

*Women 19 – 50 / Women 51+

Heme Types:

Fish
Meat
Poultry

Non-Heme types:

Beans
Cereals
Fruits
Grains
Vegetables

Function:

Production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue)
Oxygenation of red blood cells
Maintains healthy immune system
Needed for energy production

Magnesium

DRI:

Women: 310 mg / 320 mg*
Men: 400 mg / 420 mg**

*Women 19 – 30 / Women 31 – 70+
**Men 19 – 30 / Men 31 – 70+

Apples
Apricots
Avocados
Bananas
Cocoa
Dairy products
Dark Green Vegetables
Fish
Legumes
Meat
Nuts
Seafood
Whole grain cereals
Water (hard water and mineral water)

Note: Processing of milk and cheese may lead to destruction of the vitamin

Function:

Formation of bone and teeth
Absorption of calcium and potassium
Relaxes muscles
Cellular metabolism and production of energy
Used for muscle tone of heart and controls blood pressure
Together with vitamin B 12, may prevent kidney stones
Aids process of vitamin D

Prevention:

Prevents depression, dizziness, muscle twitching, and pre-menstrual syndrome
Prevents cardiovascular disease, osteoporosis, and certain forms of cancer
May reduce cholesterol levels

Manganese
(Ascorbic acid)

DRI:

Women: 1.8 mg

Men: 2.3 mg

Avocados
Brown Rice
Coffee
Eggs
Leafy Greens
Nuts
Spices
Tea
Whole grains

Function:

Enables body to utilize vitamin C, B1, biotin and choline
Manufacture of fat, sex hormones and breast milk
Neutralizes free radicals
Normal nerve and brain function
Growth of connective tissue

Prevention:

Aids in prevention of diabetes

Molybdenum

DRI:

Women and Men: 45 mcg

Dark Green Leafy Vegetables
Grain
Lima Beans
Liver
Milk
Peas
Spinach

Function:

Normal cell function and nitrogen metabolism
Breakdown of sulfite toxin build-ups in the body. Sulfites are found in protein food and chemical preservatives in certain foods and drugs. If you can’t break them down, a toxic build-up may occur, resulting in an allergic reaction

Prevention:

Cavity prevention
Fighting nitrosamines associated with cancer
Anemia prevention

Phosphorus

DRI:

Women and Men: 700 mg

Apples
Asparagus
Bran
Brewer’s Yeast
Broccoli
Carrots
Corn
Eggs
Fish
Meat
Milk
Poultry

Function:

Formation of bone and teeth formation
Metabolic actions in the body, including kidney functioning, cell growth and contraction of the heart
Conversion of food to energy

Prevention:

Aids body in vitamin use (especially some B group vitamins)

Selenium

DRI:

Women and Men: 55 mcg

Brazil nuts
Brown rice
Chicken breast
Eggs
Shellfish
Tuna
Turkey
Whole grains

Function:

Rids body of harmful free radicals that contribute to skin cancer and aging process
Tissue elasticity
Promotes more energy in the body
Tissue elasticity and pancreatic function

Prevention:

Protects against skin cancer
Has anti-aging properties and can rid body of free radicals, and toxic minerals such as mercury, lead and cadmium
Fighting infections, cold sores and shingles

Potassium

DRI:

Women and Men: 4.7 g

Fish
Fruit
Molasses
Unprocessed meats
Vegetables
Whole grains

Function:

Growth, building muscles, transmission of nerve impulses, heart activity
In conjunction with sodium works together for nervous system function and regulating the contraction of muscles

Sodium

DRI:

1.5 g / 1.3 g / 1.2 g*

*Women 19 – 50 / Women 51 – 70 / Women 71+

Anchovies
Bacon
Table Salt

Function:

Required to manufacture hydrochloric acid in stomach, which protects body from infections present in food

Zinc

DRI:

8 mg

Brewer’s yeast
Eggs
Fish
Grains
Muscle Meat
Nuts
Poultry
Seafood
Seeds
Protein rich foods

Function:

Collagen synthesis for healthy skin and protection against wrinkles
Necessary for healthy immune system
Cell division
Protein synthesis
Growth and maintenance of muscles
Children, for normal growth and sexual development
Controls oil glands

Source: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board and National Institute of Health, Office of Dietary Supplements.

Note: Information contained on this website is for general information purposes only and must not be used to treat or diagnose medical conditions, and all health problems must be referred to a health care professional.

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