Minerals
Minerals
Phosphorous
Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.
Major dietary sources of Phosphorus include most foods, especially fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts.
Phosphorous plays an important role in the same bodily functions as mentioned under calcium. Apart from this it also is important in many enzyme systems. Excess of phosphorous may lead to symptoms similar to that of calcium deficiencies (Zwart, 2000).
Calcium : Phosphorous
New research shows calcium needs phosphorus to maximize its bone-strengthening benefits, and taking a lot of calcium supplements without enough phosphorus could be a waste of money. Phosphorus deficiency results in bone loss just as calcium deficiency does, so if you are taking calcium supplements, you should also check and see if you are getting enough phosphorus
Calcium
Calcium is needed for the formation and maintenance of bones, the development of teeth and healthy gums. It is necessary for blood clotting, stabilizes many body functions and is thought to assist in bowel cancer.
It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.
Furthermore it also helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone.
Calcium levels in the blood and fluid surrounding the cells (extracellular fluid) must be maintained within a very narrow concentration range for normal physiological functioning. The physiological functions of calcium are so vital to survival that the body will demineralize bone to maintain normal blood calcium levels when calcium intake is inadequate. Thus, adequate dietary calcium is a critical factor in maintaining a healthy skeleton
Food Sources that contain calcium are milk, cheese, cabbage, blackberries, figs, carrot, celery, endive, lettuce, lemon, orange, spinach, turnip, rhubarb, watercress, parsley.
Reptiles very often suffer from calcium deficiencies due to malnutrition or wrong maintenance. (See also: Phosphorous and Vitamin D3) A lack of calcium is compensated by resorption from calcified body parts, resulting in bone-, and (in case of turtles) shell deformities (Zwart, 2000).
Chloride
Chromium
Major dietary sources of Chromium include liver, meat, cheese, poultry, whole grains, wheat germ, potatoes, mushrooms and Brewer's yeast.
Copper
Copper is necessary for the growth, development, and maintenance of bone, connective tissue, bloodvessels, nerves, brain, heart, and many other body organs. It is involved in the formation of red blood cells, the absorption and utilization of iron, and the synthesis and release of life-sustaining proteins and enzymes. Copper stimulates the immune system to fight infections, repair injured tissues, and promote healing. Copper also helps to neutralize "free-radicals" which can cause severe damage to cells.
In the body, copper shifts between the cuprous (Cu1+) and the cupric (Cu2+) forms, though the majority of the body's copper is in the Cu2+ form. The ability of copper to easily accept and donate electrons explains its important role in oxidation-reduction (redox) reactions and the scavenging of free radicals .
Food sources that contain Copper include most fresh fruits and leafy vegetables, shellfish, legumes (dried beans), nuts, organ meats, whole grains, and potatoes
Fluoride
.Major dietary sources of Fluoride include fluoridated water and foods grown or cooked in fluoridated water, canned fish (with bones) and teas.
Iodine
Iodine deficiency is an important health problem throughout much of the world. Symptoms of iodine deficiency may manifest as extreme fatigue, weight gain, facial puffiness, constipation, slowing of both physical and mental processes, and lethargy.
Food Sources that contain iodine are sea kelp, lettuce, asparagus, carrot, cabbage, cranberry, cucumber, pineapple, prune, tomato, radish, watercress, spinach and iodized salt.
Iron
Magnesium
Only 1% of magnesium is extracellular. Magnesium plays a key role in at least 300 fundamental enzymatic reactions,(Particularly those that require three B vitamins (Thiamin, Riboflavin and Pyridoxine), vitamins C and E. It also helps fight tooth decay by binding Cacium to tooth enamel).
Magnesium is vital for a healthy nervous system, muscle contraction, and for the formation of healthy bones and teeth. Magnesium can also help guard against cardiovascular disease and lower high blood pressure. It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.
Magnesium deficiency can adversely affect the immune system Lastly, magnesium may be useful in preventing type II diabetes and its complications, alleviating the symptoms of PMS and minimizing the severity of asthma attacks.
Food Sources that contain Magnesium are; whole wheat, brown rice, oatmeal, raisins, Spinach, dates, lima beans, almonds, cashews, peanuts, and most fruits and vegetables.
Manganese
In animal species, manganese deficiency results in abnormal skeletal development. Manganese is the preferred cofactor of enzymes called glycosyltransferases, which are required for the synthesis of proteoglycans that are needed for the formation of healthy cartilage and bone. It is often added to Glucosamine and Chondroitin supplements for this very reason.
Major dietary sources of Manganese include whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder.
Phosphorus
Phosphorus serves as the main regulator of energy metabolism in cells, helps the body absorb glucose and transport fatty acids, and is part of the buffer system that helps control the acid-base balance of the body.
New research shows calcium needs phosphorus to maximize its bone-strengthening benefits, and taking a lot of calcium supplements without enough phosphorus could be a waste of money. Phosphorus deficiency results in bone loss just as calcium deficiency does, so if you are taking calcium supplements, you should also check and see if you are getting enough phosphorus.
Major dietary sources of Phosphorus include most foods, especially fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts.
Potassium
It is also needed for growth, building muscles, transmission of nerve impulses, heart activity etc.
Research shows that increasing your potassium intake can lower your blood pressure. Individuals with existing hypertension, as well as those just looking to keep their blood pressure in check, can benefit from potassium.
Practically all fresh fruits and vegetables contain good amounts of pottasium.
Selenium
In recent years, laboratory experiments, clinical trials and epidemiological data have established the role of selenium in the prevention of a number of degenerative conditions including cancer, inflammatory diseases, cardiovascular disease, neurological diseases, aging, and infections. Most of these effects are related to the function of selenium in the antioxidant enzyme systems.
Major dietary sources of Selenium include fish, shellfish, red meat, grains (depending on soil content), eggs, garlic and liver
Sodium
Sodium (Na+) and chloride (Cl-) are the principal ions in the fluid outside of cells (extracellular fluid), which includes blood plasma. As such, they play critical roles in a number of life-sustaining processes; maintenance of membrane potential, nutrient absorption and transport, maintenance of blood volume and blood pressure, and the renin angiotensin-aldosterone-system.
Food containing sodium are spinach, dandelion, lettuce, beet, banana, watercress, celery, buttermilk, cream cheese, whole wheat bread and rye bread, but you could also take table salt or sea salt.
Zinc
- Catalytic role
Nearly 100 different enzymes depend on zinc for their ability to catalyze vital chemical reactions. Zinc-dependent enzymes can be found in all known classes of enzymes.
- Structural role
Zinc plays an important role in the structure of proteins and cell membranes. A finger-like structure, known as a zinc finger motif, stabilizes the structure of a number of proteins. For example, copper provides the catalytic activity for the antioxidant enzyme copper-zinc superoxide dismutase (CuZnSOD), while zinc plays a critical structural role (4,5). The structure and function of cell membranes are also affected by zinc. Loss of zinc from biological membranes increases their susceptibility to oxidative damage and impairs their function.
- Regulatory role
Zinc finger proteins have been found to regulate gene expression by acting as transcription factors (binding to DNA and influencing the transcription of specific genes). Zinc also plays a role in cell signaling and has been found to influence hormone release and nerve impulse transmission. Recently zinc has been found to play a role in apoptosis (gene-directed cell death), a critical cellular regulatory process with implications for growth and development, as well as a number of chronic diseases.
Major dietary sources of Zinc include meat, liver, shell fish, milk, whole grains and wheat germ