Mineral Supplements Deficiency
Minerals are the essential little co-workers that keep your body functioning smoothly by acting as catalysts in biochemical reactions as well as in structural, nerve-transmission and oxygen-carrying roles. Although quantities of some are minute (so minute they are called trace minerals) there is hardly a process they do not affect, from preserving the health of the heart, brain and nerve transmission system, through structural functions — bones, teeth, soft tissue — to influencing glandular performance and controlling the body’s fluid balance. Minerals act as a buffer to neutralise toxic and harmful influences inside and outside the body such as stress, atmospheric pollution, and highly acidic or alkaline foods, and they play a vital role in hair and skin health.
Calcium
Good sources of calcium are dairy products, green vegetables, fish (particularly canned fish with softened bones), whole- grains and protein-enriched bread. It works with vitamin D to look after the health of bones, teeth, heart, muscles and the nervous system, and with vitamin A to keep skin healthy.
Chlorine
Good sources of chlorine are green leafy vegetables, tomatoes and salt. It is usually obtained with sodium and potassium, and is a major aid to digestive processes and the absorption of nutrients.
Cobalt
Good sources of cobalt are green leafy vegetables, fruit and wholegrains. Cobalt is a trace mineral that only functions as part of vitamin B12.
Copper
Good sources of copper are poultry, offal, shellfish, green leafy vegetables, whole- grains and nuts. Copper works with iron in the production of red blood cells. It is important for the health of muscle, skin and nerve fibres.
Fluorine
Good sources of fluorine are seafood, tea and some drinking water. Fluorine strengthens teeth and bones, and reduces the incidence of dental caries and possibly osteoporosis.
Iodine
Good sources of iodine are any food from the sea or food that is grown near the sea. Iodine is a trace element that is involved with the smooth functioning of the thyroid gland — the pacemaker for the metabolism.
Good sources of iron are meat, offal, shellfish, green vegetables, wholegrains, soya beans, potatoes, egg yolks and sunflower seeds. Iron works together with vitamin C and is involved in the formation of haemoglobin and transportation of oxygen to muscle tissue. Iron is lost during menstruation and childbirth, and supplements may be prescribed during pregnancy or if periods are excessively heavy.
Magnesium
Good sources of magnesium are green vegetables, seafood and pulses. It is present in most foods and is necessary for the metabolism of calcium and vitamin D. Magnesium is essential to life as it helps to keep muscles, bones, nerves and the heart functioning well.
Phosphorus
Good sources of phosphorus are most foods, especially dairy products, fish and wholegrains. Phosphorus is found in nearly every part of the body, and it is important for growth, maintenance of cells and all aspects of energy production and
Utilisation.
Potassium
Good sources are citrus fruits, pulses, potatoes, green leafy vegetables, seafood, tomatoes, avocados, bananas and dried fruits. (Also see sodium.)
Good sources of sodium are salt and salted foods (bacon etc.), seafood and green vegetables. Sodium and potassium work together to regulate the fluid balance in the body.
Selenium
Good sources of selenium are offal, seafood, wholegrains and nuts. Selenium works with vitamin E to neutralise the effect of free radicals and retard the ageing process, and it increases the ability of white blood cells to resist infection.
Sulphur
Good sources of sulphur are dairy products, chicken, fish, meat, pulses and nuts. It is present in thiamine and biotin (B-complex vitamins) and in essential amino acids. It helps in the formation of body tissues and plays an important part in keeping skin in good order.
Zinc
Good sources of zinc are meat, whole- grains, milk, pulses and nuts. Zinc is vital for the metabolism of vitamin A. It has an essential role in the body’s enzyme systems, cell growth, tissue repair, gland functions, skin health, healing and the immune system.
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