Minerals
Our bodies work in
synergy with what we put into it. If were lacking any one mineral
or vitamin our bodies process’s will be greatly impaired. We have
to remember that minerals like iodine or selenium which we only need
1 thousandths of a gram are just as important as calcium which we
need in gram amounts. Deficiency in either will have drastic
effects on our health and well being.
Boron
Dosage- 3mg
Boron is essential
in providing the body with biochemical’s called hydroxyl groups
which are needed to produce the active forms of some steroid
hormones
Calcium
Dosage- 400-1500
mg.
The average person
(154 lbs / 70kg) will have 2.85 lbs or 1.3 kg of calcium found
mostly within his or her bones. The approximate 1% outside the
bones is used for a variety of process’s including the conduction
of impulses along nerve fibres and contraction of muscles. If a
person takes a deficient amount of calcium in one day, the body will
steal the needed calcium from our skeleton (cannibalize ourselves)
to make up the deficit.
Sources:
Calcium has to work
in synergy with magnesium, silicon, fluoride, zinc, copper, boron,
manganese, phosphorus and vitamin D in order to save our bones from
cannibalizing ourselves for these nutrients.
Chloride
Dosage-
Chloride is the
main negative charged electrolyte (anion) found outside of the
bodies cells. It controls fluid and electrolyte balance when
combined with sodium and potassium (cations). Chloride if found in
heavy doses in salt and deficiency is rare.
Chromium
Dosage-200mcg.
Chromium is
essential for normal glucose metabolism, insulin metabolism, fatty
acid metabolism and muscle growth. The most effective form of
chromium is in the form of picolinate. Most successful studies with
chromium are done with chromium picolinate. The most abundant
sources of chromium are whole grains and shellfish.
Copper
Dosage- 3 mg.
Copper is used for
many enzymes, most importantly it is used to produce nor-adrenalin.
Noradrenalin is used to give us energy. Copper is most abundant in
organ meats and seafood.
Iron
Dosage- 10-25 mg.
Iron is the main
element in the production of haemoglobin (red blood cells - the red
pigment in blood). Iron is also needed for many other enzymes which
are essential to our survival. Foods which iron levels are high in
are whole grains, vegetables, meats and eggs. Vitamin C helps the
absorption of iron, therefore deficiency of Vit. C may cause Iron
deficiency. People can overdose with iron which can increase the
risk of infections and have many other toxic side effects.
Iodine
Dosage- 150 mcg.
Iodine is one of
the main nutrients needed in the upkeep of the thyroid hormone. The
thyroid hormone controls all energy in the body which makes iodine
an extremely important mineral. If iodine becomes deficient the
thyroid gland enlarges giving rise to goiter or can create other
diseases like cretinism or retardation. The best sources of iodine
is seafood, even breathing in sea air every day will give you
sufficient iodine to prevent goiter. Iodine becomes toxic over
2,000 mcg in most people but may exacerbate acne in lower doses.
Magnesium
Dosage- 400 mg.
The bodies
magnesium levels are made up of 60% in the skeleton and 40% in the
soft tissue making up the 20-30 grams found within the body.
Magnesium forms part of over 300 enzymes in the body and is
essential for burning glucose for energy. It also plays a role in
the transmission of the genetic code and muscle contraction.
Magnesium is found in high quantities in legumes and whole grains
but over 80% is lost by the removal of the germ and outer layers of
cereal grains. So much for “enriched” flour.
Manganese
Dosage- 2 mg.
Manganese is used
in our bodies in the formation of bone and cartilage, for glucose
metabolism and as a part of the antioxidant superoxide dismutase.
The best sources of manganese are whole grains and black teas.
Molydbenum
Dosage- 150 mcg.
Molydbenum is
needed in your daily intake of minerals as it forms part of three
essential enzymes (xanthine oxidase, aldehyde oxidase and sulfite
oxidase). It is mainly found in whole grains and legumes. Toxicity
symptoms usually arise after taking more than 10 mg per day and will
give gout-like disease.
Phosphorus
Dosage-
The average person
has 700 grams of phosphorus inside their bones and another 100 grams
floating around being used in various other process needed for our
survival. Some of these essential processes using the 100 grams of
phosphorus floating outside our skeletal system are the production
of adenosine triphosphate (ATP) and Creatine phosphate. The best
sources of phosphorus are meats, milk, fish and whole grains. The
most common people experiencing phosphorus deficiency will also
regularly use antacids containing aluminum hydroxide which inhibits
phosphorus absorption.
Potassium
Dosage- 100 mg.
Potassium is the
main positively charged electrolyte (cation) found inside the bodies
cells. It interacts with sodium and chloride in the conduction of
nerve impulses as well as many other essential functions.
Selenium
Dosage- 200 mcg.
Selenium has many
function but it acts mainly as an antioxidant in conjunction with
vitamin E. It helps form glutathione peroxidase which helps destroy
damaging free radicals. The best sources of selenium is seafood and
meats but grains and produce are poor sources. Toxicity of selenium
occurs at levels above 1,000mcg per day.
Sodium
Dosage-
Sodium, potassium
and chloride make up the three main electrolytes in the human body.
Together they perform essential functions, without this our bodies
would stop working immediately. Sodium is the main positively
charged electrolyte (cation) found outside the cells within the
body. On average the intake of sodium per day is 5 grams, this is
10 times the amount recommended by the RDA handbook.
Zinc
Dosage-
Zinc is used in
thousands of essential enzymes within our bodies involving
themselves in cell growth and testosterone production. Deficiency
of zinc will decline muscle growth and weaken the immunity. Zinc is
most commonly found in meats, eggs and seafood. Because zinc is
essential for testosterone levels and sperm counts, zinc may be the
cause of some cases of impotence.
References
- Bowes and Church, 1997
- Canadian Nutrient File
- Standard Tables of Food
Composition in Japan, 1990
- Nutritive Values of Some
Common Foods
- Food Composition Table For Use
in East Asia, 1972
- Colgan, Michael. Optimum
Sports Nutrition, your competitive edge.
1993
