Minerals & Health

The human body relies on about eighteen different minerals for proper function and structure. These minerals help balance body fluids, assist in forming blood and bones, support nerve function, regulate muscle tone and contraction, trigger biochemical reactions, open channels in cell membranes, hold molecules together, and create carrier structures that directly influence immune function. 

The human body must maintain a proper chemical balance of minerals for optimal health. This balance depends on specific proportions of minerals and their ratios to one another, and when there's an imbalance, it can trigger a chain reaction that may lead to illness.

Minerals are found in water, earth, and rock. They are naturally inorganic because they lack carbon, but become carbon-based and organic during the transformation from soil and water to plants, then to animals, and ultimately to humans. Like vitamins, minerals function as coenzymes (non-protein compounds necessary for enzyme activity), and enable the body to perform essential functions such as energy production, growth, and healing.

Nutritionally, minerals are divided into two separate groups:

Bulk minerals (also known as macro-minerals), required in larger amounts, include calcium, chloride, magnesium, sodium, potassium, and phosphorus.

Trace minerals (also known as micro-minerals), needed in smaller amounts, include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc.

The body uses some minerals in larger amounts, which are measured in milligrams (mg), while minerals needed in smaller quantities (minor or trace minerals) are measured in micrograms (mcg).

Mineral intake varies depending on an individual's diet and gastrointestinal absorption, and interactions with other substances or minerals.  Poor absorption may cause deficiency symptoms, and excess intake can lead to imbalances. Typically, the body maintains a balanced mineral concentration unless it is affected by specific conditions or substances. For example, excess zinc can deplete copper, high calcium intake can hinder magnesium absorption, and fiber can reduce the absorption of all minerals.

Minerals can be used as supplements in various forms, including tablets, capsules, powders, and liquids. In herbal medicine, many herbs contain minerals and are typically classified as "nutritive" herbs.

In 1941, the Institute of Medicine's Food and Nutrition Board (FNB) developed the first "Dietary Reference Intakes" (DRIs), establishing necessary nutrient levels for individuals. Initially created for processed food production during World War I and II, these guidelines evolved into the "Recommended Dietary Allowances" (RDAs) based on data and set intake limits to prevent deficiencies for most individuals, and remained unchanged until the last publication of RDAs in 1989. 

This has been revised into four Dietary References used today:

Estimated Average Requirements (EAR): the average daily intake needed to meet the needs of 50% of healthy individuals in a specific group.

Recommended Dietary Allowance (RDA): intake level estimated from deficiency data to meet the needs of over 90% of healthy individuals in a specific group.

Adequate Intake (AI): the recommended average daily intake based on observed or experimental data for a generally healthy group.

Tolerable Upper Intake Level (UL): the highest average daily intake unlikely to cause adverse effects. 

Below is more detailed information on minerals, including the primary food sources:

Boron (B) supports healthy bones and muscle growth and aids in the production of natural steroids.  It metabolizes calcium, phosphorus, and magnesium, which enhances brain function, increases alertness, and improves the body's ability to use energy from fats and sugars.

Food Sources: apples, grapes, pears, carrots, dark green leafy vegetables, nuts, and whole grains.

Calcium (Ca) builds bones and teeth, supports the nervous system, aids in blood clotting, and facilitates muscle contractions. It helps regulate nutrients, reduce cholesterol, and prevent cardiovascular disease and osteoporosis-related bone loss.

Food Sources: dairy, carob, seaweeds, leafy green vegetables, nuts, brewer's yeast, soy, and prunes. 

Chromium (Cr) assists in the metabolism of glucose and is vital for the synthesis of cholesterol, fats, and proteins, and it helps stabilize blood sugar levels. It aids in combating osteoporosis, facilitates the transportation of amino acids, and helps regulate appetite.

Food Sources: beer, brewer's yeast, brown rice, animal products, whole grains, beans, molasses, corn, dairy, dulse, mushrooms, and potatoes.

Copper (Cu) assists in taste sensitivity, absorption, metabolism, and the production of hemoglobin. It helps produce energy, protects the body from free radical damage, is vital for healthy nerves, and hair and skin coloring. It protects tissues, aids in forming bone and joint structures, and produces collagen.

Food Sources: shellfish, animal products, eggs, nuts, seeds, whole grains, legumes, dark chocolate, mushrooms, avocado, dried fruits, and molasses.

Germanium (G) enhances cellular oxygenation, alleviates pain, supports proper immune system function, eliminates toxins from the body, and boosts oxygen supply to cells. It benefits conditions such as rheumatoid arthritis, food allergies, high 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 both physical and mental development, as well as combating fatigue.

Food Sources: dairy, 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 essential for many enzymes, which are fundamental for energy production and growth. A deficiency can result in anemia, decreased energy levels, compromised immunity, and impaired cognitive function. 

Food Sources: Kelp, brewer's yeast, molasses, wheat bran and germ, seeds, beef liver, millet, parsley, clams, nuts, raisins, leafy greens, dates, eggs, tofu, olives, artichoke, and salmon.

Magnesium (Mg) is found in the bones and plays a vital role in mineral metabolism. 

It prevents the calcification of soft tissue, protecting the arterial linings from stress and tension. Converts blood sugar into energy and controls the pH balance of your 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 cartilage development, produces synovial fluid in joints, and synthesizes bone.  

Food Sources: avocados, eggs, seaweed, nuts, legumes, whole grains, spinach, raisins, and leafy greens.

Molybdenum (Mo) promotes cell function, metabolizes sulfite toxins and nitrogen, and synthesizes proteins, carbohydrates, and fats. It regulates and lowers blood sugar levels, reduces tooth decay and cavities, prevents anemia, and enhances mental well-being.  

Food Sources: Beef liver, whole grains, brewer's yeast, garlic, eggs, animal products, leafy greens, legumes.

Phosphorus (P) utilizes vitamins, and the conversion of food to energy produces collagen, contracts the heart muscle, is needed for blood clotting, bone and tooth formation, and kidney function. 

Food Sources: Asparagus, bran, brewer's yeast, corn, dairy, dried fruit, garlic, legumes, nuts, seeds, animal products, fish, whole grains, and many processed foods. 

Potassium (K) is an electrolyte that supports alkaline levels and stimulates the kidneys in the elimination of wastes, normalizes heart rhythm, regulates and lowers blood pressure, helps to regulate and alleviate muscle cramps, and promotes healthy skin. 

Food Sources: Avocado, acorn, potatoes, spinach, salmon, apricots, grapefruit, broccoli, and bananas.

Selenium (Se) regulates the effects of thyroid hormone, preventing the formation of certain types of tumors, reduces free radicals, affects cell membranes to enhance tissue elasticity, slows down the aging process, and aids 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 essential for building collagen, bones, connective tissues, nails, skin, and hair. It helps keep arteries flexible, supports the immune system, and slows tissue aging.   

Food Sources: Alfalfa, beets, brown rice, bell peppers, soybeans, leafy greens, and whole grains.

Sodium (Na) is an electrolyte that regulates electrical communication between cells, helps to maintain acidity, alkalinity, pH, and water distribution, and breaks down carbohydrates, proteins, and fats.

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 structure of the body's amino acids. It disinfects the blood, resists bacteria, and protects cells. Its protein component provides skin with structural integrity, assists in the body's oxidation process, and protects against toxic substances.

Food Sources: Brussels sprouts, legumes, cabbage, eggs, fish, garlic, kale, meats, onions, turnips, and wheat germ.

Vanadium (V) benefits cellular metabolism, formation of bones and teeth, growth, and reproduction. It also inhibits cholesterol synthesis, improves insulin utilization, and enhances glucose tolerance.   

Food Sources: Dill, fish, olives, animal protein, radishes, snap beans, vegetable oils, and whole grains.

Zinc (Zn) stabilizes immunity, helps heal wounds, and preserves the ability to smell and taste. It fights free radicals, supports protein synthesis, aids reproduction, and balances blood and alkaline levels.   

Food Sources: Brewer's yeast, egg yolks, seafood and shellfish, sea vegetables, animal proteins, legumes, mushrooms, nuts and seeds, soy lecithin, and whole grains.