Minerals are found in every cell and assist in proper function and structure. Human physiology functions involve approximately 18 different minerals. These minerals balance the composition of body fluids and aid in the formation of blood, bone, and nerve function. They also regulate muscle tone and contraction and initiate biochemical reactions. They open channels to cell membranes, hold molecules together, and form carrier structures that directly affect immune function.
The human body must maintain a proper chemical balance of minerals for perfect health. This equilibrium depends on a specific balance of minerals and their ratios to each other, and an imbalance may cause a chain reaction that can lead to illness.
Minerals exist in water, earth, and rock and are naturally inorganic because they do not contain carbon and cannot bring life to cells. Their electrons spin counter-clockwise, which is out of sync with the human body and can harm animal organisms. These earth and rock formations comprise mineral salts, which break down into fragments by erosion, resulting in dust and sand accumulations forming soil.
Minerals become carbon-based and organic during the transformation from soil and water to plants, animals, and humans. These electrons spin clockwise in the body, which the body can utilize.
Like vitamins, minerals function as coenzymes (a non-protein compound necessary for an enzyme's functioning). These coenzymes enable the body to perform its functions, including energy production, growth, and healing. Because all enzyme activities involve minerals, they are essential for adequately utilizing vitamins and other nutrients.
Nutritionally, minerals are broken down into two separate groups:
Bulk minerals (aka macro-minerals) are required in more significant amounts and include calcium, chloride, magnesium, sodium, potassium, and phosphorus.
Trace minerals (aka micro-minerals) are needed in smaller quantities and include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc.
The body utilizes some minerals in more significant amounts (major minerals), which require milligrams (mg), but the minerals are needed in smaller quantities (minor or traces in micrograms (mcg). Mineral intake varies based on an individual's dietary habits, gastrointestinal absorption, soil mineral content, and other substances.
Although a diet may seem complete regarding a particular mineral, poor absorption may result in low-level deficiency symptoms and, in other cases, cause an imbalance. In most circumstances, the body can maintain a balanced concentration of minerals when not interfered with by an excess caused by conditions or substances.
Once a mineral is digested, it can compete with other minerals for absorption. For example, excess zinc can deplete copper, excessive calcium can affect magnesium absorption, and fiber can decrease the body's absorption of all minerals. Minerals can be taken as needed as single supplements, and they are available in tablet, capsule, powder, and liquid forms.
In herbal medicine, many herbs contain minerals, which are known as "nutritive" herbs. These herbs fall under the category of " tonics," which support overall health, improve the function of one or more systems in the body, and bridge the gap between diet and dietary supplements. They provide concentrated nutrition, enhancing mood and energy, skin, bones, and hair while helping the body purify itself and increase immunity.
In 1941, the Institute of Medicine's Food and Nutrition Board (FNB) developed the first "Dietary Reference Intakes" (DRIs), which established necessary nutrient levels for individuals. These guidelines were initially created for preparing canned foods and meals for troops overseas during the world wars and later became known as the "Recommended Dietary Allowances" (RDAs). They were developed using data on deficiency diseases and set intake limits to prevent deficiencies in the majority of individuals. These standards have remained unchanged until the last publication of RDAs in 1989. The RDAs not only set the standard for preparing food for large populations but also influenced how food is labeled.
There has been controversy around the RDAs, mainly because data since the 1940s have shown that inadequate intake of nutrients is related to more than deficiency diseases, such as scurvy. More recently, insufficient intake of nutrients has been associated with many chronic diseases such as heart disease, diabetes, and inflammatory conditions like arthritis etc. In response, the FNB re-assessed and decided that it could not provide just one level or amount of a nutrient for general groups because there are too many variables. They revised the standards of Dietary Reference Intakes (DRIs), creating four dietary references that are used today:
Estimated Average Requirements (EAR) are the average daily nutrient intake levels required to meet the needs of 50% of healthy individuals in a particular life stage and gender group.
Recommended Dietary Allowance (RDA): the average daily nutrient intake level estimated on deficiency data to meet the needs of over 90% of healthy individuals in a particular life stage and gender group.
Adequate Intake (AI): the recommended average daily intake level based upon observed or experimentally determined approximations for a group of people assumed to be healthy.
Tolerable Upper Intake Level (UL): the highest average daily nutrient intake level under which few or no adverse events have been reported.
Below is more detailed information on minerals, including the primary food sources:
Boron (B) facilitates healthy bones and muscle growth and assists in the production of natural steroid compounds. It metabolizes calcium, phosphorus, and magnesium, enhancing brain function, promoting alertness, and helping to utilize energy from fats and sugars.
Food Sources: Apples, grapes, pears, carrots, dark green leafy vegetables, nuts, and whole grains.
Calcium (Ca) forms bones and teeth and is involved in the nervous system, assisting in blood clotting and muscle contractions. It also regulates nutrients, lowers cholesterol, and helps prevent osteoporosis-related cardiovascular disease and bone loss.
Food Sources: Kelp, Dairy, carob, seaweeds, leafy green vegetables, nuts, brewer's yeast, soy, and prunes.
Chromium (Cr) helps metabolize glucose, which is needed for energy. It is also vital in synthesizing cholesterol, fats, and proteins and stabilizes blood sugar levels. Overall, it increases longevity, helps fight osteoporosis, assists in the transportation of amino acids, and controls appetite.
Food Sources: Beer, brewer's yeast, brown rice, animal products, whole grains, dried beans, molasses, corn products, dairy products, dulse, mushrooms, and potatoes.
Copper (Cu) assists in taste sensitivity, absorption and metabolism, and the production of hemoglobin. It helps the body produce energy, protects it from free radical damage, and is vital for healthy nerves, hair, and skin coloring. It protects tissues, aids bone and joint structure, and creates collagen.
Food Sources: Beer, brewer's yeast, brown rice, animal products, whole grains, dried beans, molasses, corn products, dairy products, dulse, mushrooms, and potatoes.
Germanium (G) improves cellular oxygenation, helps fight pain, keeps the immune system functioning correctly, rids the body of toxins, and increases cell oxygen. It aids in rheumatoid arthritis, food allergies, elevated cholesterol, candidiasis, and viral infections.
Food Sources: Broccoli, celery, garlic, mushrooms, milk, onions, rhubarb, tomato, and sauerkraut.
Iodine (I) metabolizes excess fat and is necessary for healthy thyroid function and overall immunity. It is essential for physical and mental development and combating fatigue.
Food Sources: Dairy products, iodized salt, saltwater fish, seaweeds, asparagus, legumes, garlic, sesame, mushrooms, spinach, and leafy green vegetables.
Iron (Fe) is vital for the production of hemoglobin and the oxygenation of red blood cells. It is also essential for many fundamental enzymes involved in energy production and growth. A deficiency can result in anemia, decreased energy levels, diminished immunity, and diminished learning ability.
Food Sources: Kelp, brewer's yeast, molasses, wheat bran and germ, seeds, beef liver, millet, parsley, clams, nuts, raisins, leafy greens, dates, nuts, eggs, tofu, olives, artichoke, and salmon.
Magnesium (Mg) is found mainly in the bones and is vital in mineral metabolism.
It prevents soft tissue calcification and protects the arterial linings from stress and tension. It also converts blood sugar into energy and controls the pH balance of the blood.
Food Sources: Leafy greens, grains, legumes, nuts and seeds, dairy-animal products, prunes, molasses, brewer's yeast, seaweeds, dulse, figs, garlic, kelp, corn, and eggs.
Manganese (Mn) is an antioxidant, metabolizes amino acids, and aids in energy production. It regulates blood sugar, the digestion of fats and cholesterol, nourishes nerves, promotes skeletal and cartridge development, produces cartilage and synovial fluid in joints, and synthesizes bone.
Food Sources: Avocados, egg yolks, seaweed, pecans, brazil nut, almonds, walnuts, split peas, barley, oatmeal, rye, millet, buckwheat, whole wheat, spinach, oats, raisins, and leafy greens.
Molybdenum (Mo) promotes all cell functions, assists in the metabolism of sulfite toxins and nitrogen, and synthesizes proteins, carbohydrates, and fats. It also helps regulate and lower blood sugar levels, reduces and prevents tooth decay and cavities, prevents anemia, and enhances mental well-being.
Food Sources: Beef liver, cereal grains, brewer's yeast, wheat germ, brown rice, garlic, eggs, oats, rye, corn barley, animal products, leafy green vegetables, legumes, and peas.
Phosphorus (P) exists in every cell membrane, assisting in utilizing vitamins and converting food into energy. Aids in the production of collagen is vital for the contraction of the heart muscle, is needed for blood clotting,oth formation and is required for bone and to and kidney function.
Food Sources: Asparagus, bran, brewer's yeast, corn, dairy, dried fruit, garlic, legumes, nuts, sesame, sunflower and pumpkin seeds, animal products, fish, whole grains, and processed foods.
Potassium (K) is an electrolyte that supports alkaline levels and stimulates the kidneys to eliminate wastes. It also helps to normalize heart rhythm, regulate and lower bloody oxygen for brain function, regulate and alleviate muscle cramps, promote pressure, and supply healthy skin.
Food Sources: Avocado, acorn, potatoes, spinach, salmon, apricots, grapefruit, broccoli, and bananas.
Selenium (Se) inhibits the oxidation of fats, controlling the effects of the thyroid hormone. It also prevents the formation of certain types of tumors, acts as an electrolyte, reduces free radicals, affects cell membranes, assists in tissue elasticity, slows down the aging process, and assists in the prevention of dandruff.
Food Sources: Animal proteins, whole grains, Brazil nuts, brewer's yeast, broccoli, dairy products, dulse, garlic, kelp, molasses, onions, seafood, wheat germ, and vegetables.
Silicon (Si) is the most abundant element on the planet. It is necessary for the formation of collagen, bones and connective tissues, nails, skin, and hair. It also helps maintain flexible arteries, which can prevent cardiovascular disease. It regulates the immune system and inhibits tissue aging.
Food Sources: Alfalfa, beets, brown rice, bell peppers, soybeans, leafy green vegetables, and whole grains.
Sodium (Na) is an electrolyte regulating electrical communication between cells) helps to maintain proper acidity, alkalinity, pH, and water distribution. It assists in breaking down carbohydrates, proteins, and fats and transmits nerve impulses.
Food Sources: Sea vegetables, olives, pickled foods, cheese, seafood, eggs, leafy greens, animal proteins, seeds, root vegetables, dried fruits, lentils, garlic, mushrooms, cauliflower, onions, tomato, and eggplants.
Sulfur (S) is an acid-forming mineral essential to the chemical structure of the body's amino acids. It disinfects the blood, helps the body resist bacteria, and protects cells. It is an essential protein that gives skin structural integrity, aids in body oxidation and protects against toxic substances.
Food Sources: Brussels sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats, onions, soybeans, turnips, and wheat germ.
Vanadium (V) is essential for cellular metabolism and the formation of bones and teeth. It plays a role in growth and reproduction, helps to inhibit cholesterol synthesis, improves insulin utilization, and improves glucose tolerance.
Food Sources: Dill, fish, olives, animal protein, radishes, snap beans, vegetable oils, and whole grains.
Zinc (Zn) stabilizes the immune system, aids in the healing of wounds, and maintains the ability to experience smell and taste. Combats free radicals assists in the synthesis of proteins, aids in the development and function of the reproductive organs, and stabilizes blood and alkaline levels.
Food Sources: Brewer's yeast, dulse, egg yolks, seafood and shellfish, sea vegetables, animal proteins, legumes, mushrooms, oysters, pecans, pumpkin seeds, soy lecithin, sunflower seeds, and whole grains.
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