H “J”
ESSENTIAL MINERALS
Most can be lost in cooking water and in the milling and balancing of grains. Content in food
varies with soil content. Increased need for most in pregnancy and lactation.
General functions in the body:
-maintain the acid – alkali balance,
-become components of vital tissues, ie: bones, red blood cells, hormoned, enzymes,
stomach acid,
-catalyst for body functions, ie: producing energy, forming fat and protein, the clotting of
blood,
-maintain water balance and the movement of nutrients across membranes,
-transmit nerve impulses, ie: for heartbeat, brain, sensation,
-regulate muscle contraction and relaxation, and
-ensure normal growth
Sodium and Chloride (NaCl)
-water balance
-nerve transmission and ion help
-muscle contraction
-helps digestion
-necessary for water balance, making stomach acid
-table salt, processed foods (ham, bacon, pickles, bread, crackers, canned soup and vegetables,
soy sauce, sauerkraut, snack foods), cheddar cheese
-typical American diet too high in salt, which leads to and/or aggravates high blood pressure,
heart disease, swelling of the feet
Calcium
-nerve transmission
-muscle contraction
-blood clotting
-maintain collagen
-necessary for formation and maintenance of bones and teeth, assists in blood clotting, normal
behavior of nerves and muscles
-milk, cheese, yogurt, broccoli, dark green leafy vegetables (except spinach and chard),
molasses, dried figs, almonds, sunflower and sesame seeds, legumes, hard water, soy products,
some antacids
-too much phosphorus in diet (ie: excess soft drinks and meat) interferes with the calcium
absorption, as does excess fiber, chocolate, and diarrhea
-older people can avoid calcium loss from bones (osteoporosis) by eating plenty of citrus fruits
and milk products throughout the day and staying active
-low calcium can lead to cramps, joint pains, insomnia, tooth decay, gum disease, heart
palpitations, tremors, easy fractures, and excess absorption of radioactive strontium 90
-deficiency can result in rickets or osteomalacia
-need more in lactation, pregnancy, menopause (1200)
-adults (800)
Phosphorus
-transmission of ATP
-transport lipids in blood
-buffer
-with calcium forms bones and teeth, present in all cells, regulated the release of energy
-protein – rich animal foods, meat, fish poultry, eggs, nuts, milk, whole grains, cereals, cheddar
cheese, carbonated soft drinks, processed foods
-deficiency rare, but could be caused by excess use of antacids, or by alcoholism, resulting in
fatigue, appetite loss, osteoporosis, kidney stones
Potassium
-heart muscle contraction
-carbohydrate and protein metabolism
-necessary for release of energy, formation of protein, cell balance, muscle relaxer, insulin
releaser, transmission of nervous impulses, heartbeat
-avocado, dried apricots, raisins, banana, meat, fish potato with skin, orange and grapefruit juice,
prunes, carrots, peanut butter, milk, cantaloupe, mushrooms, celery, nuts
-deficiency seen in alcoholics, infants with diarrhea, vomiting, kidney and surgical patients,
those on diuretics (water pills)
Sulfer
-necessary for formation of protein, hair, skin, nails, blood clots, energy production (contained in
insulin), detoxifying poisons
-protein foods, especially meat and eggs, milk, soy products, onion, garlic, asparagus
-deficiency may relate to arthritis and psoriasis, skin problems
Magnesium
-bones
-protein synthesis
-ATP released
-muscle relaxation
-anchors calcium in teeth and bone
-necessary for energy and protein production, normal behavior or nerves and muscles (a muscle
relaxer), proper use of calcium
-whole grains, nuts, green leafy vegetables, soybeans, baked beans, blackstrap molasses, corn
seafood, brown rice, potato with skin, fresh peas, meat
-deficiency seen with alcohol or diuretics, and me result in calcification of soft tissue (turning to
stone) flushed appearance, personality change, muscle spasm, tremors, irritability, nervousness,
convulsions (possible D.T.’s)
-low magnesium levels in drinking water correlate with highest rates of high blood pressure,
mentality, kidney stones, heart attacks
-removed during refining of grains
-males (350)
-females (300)
Zinc
-structures 20 enzymes
-synthesis
-immune system
-wound healing
-taste
-necessary for digestion, respiration (elimination of carbon dioxide, CO2, from the blood,
through the lungs), breakdown of alcohol, production of energy and protein, healthy skin, hair,
and nails, wound, burn and fracture healing, normal appetite and sense of taste and smell, use of
vitamin A, normal reproduction, coping with stress, including infection and injury
-oysters, herring, meat, liver, nuts, milk (especially non-fat dried), green and lima beans, dark
chicken, tuna, shrimp, eggs, whole grains when used in leavened bread (with yeast), galvanized
pipes and cooking utensils with acidic water or food, absorption increased in the presence of
vitamin B6
-deficiency may show loss of appetite and sense of smell and taste, delayed growth, poor sexual
development and reproduction, skin defects (acne, stretch marks), hair loss, brittle nails tieh
spots, poor healing, low resistance to infection, dwarfism, anemia, joint pain, emotional
disturbances, impaired learning ability
-white bread has on ¼ to 1/10 the zinc of whole wheat and rye breads
-15 mg
Iron
-helps to carry oxygen in blood,
-needed to make hemoglobin, antibodies, nucleic acids, to use vitamin A
-organ meats, seeds, nuts, meat, raisins, green leafy vegetables, baked beans, eggs, chicken, peas,
fish, prunes, whole grain and iron rich cereals, variation with soil content (96% lost in milling of
wheat)
-deficiency common, especially in menstruating women, after blood loss, with frequent
pregnancies, and with inadequate intake, anemia decreases the ability to fight infection,
weakness, fatigue, tongue and mouth irritation, intestinal problems, spoon shaped fingernails
-absorption increased by taking iron containing foods along with a source of vitamin C and with
protein, absorption decreased by taking with oatmeal, soft drinks, or foods high in bulk
-male (10 mg)
-female (18 mg)
Manganese
-necessary for normal bone and tendon development, brain function, use of fat in body,
elimination of nitrogen in the urine, energy release, activated other minerals and vitamins B, E,
K, C
-pecans, other nuts, whole grains, spinach, peas, dried legumes and fruits, tea, vegetables (88%
lost in refining wheat)
-deficiency not described, may relate to circulatory disease, diabetes, lack of coordination, poor
growth
Copper
-catalyst in the formation of blood
-release of ATP
-structured part of myelin
-necessary to form red blood cells, bone, arteries, insulation around nerves, skin and hair,
pigment, release of energy
-organ meats, shellfish, nuts, raisins, eggs, oatmeal, from copper pipes, beer, soft drinks, copper7 intrauterine devices (IUD’s), whole grain cereals, cocoa, cherries, mushrooms, chocolate,
molasses, broccoli, some fish
-deficiency rare, could result from infant being kept on milk formula too long, would produce
anemia, poor bone formation, low white blood cell count
-excess possible with industrial exposure, from fungicides, insecticides, copper brewery
equipment and cooking utensils, with zinc deficiency, from supplements (should contain 14
times as much zinc as copper), excess may be responsible for “post-partum psychosis”, iron
deficiency anemia, high blood pressure, mental illness, autism, and cardiovascular disease
Flourine
-keep and lay calcium and phosphorus by crystalization
-prevents tooth decay by hardening enamel, prevents osteoporosis (loss of calcium from bones)
-in drinking water, naturally or fluoridated, tea and coffee, intant drops, or applied directly to
teeth
-a water supply containing one part per million of fluorine gives 50 – 60 % lower incidence of
tooth decay, above 2.5 parts per million results in brown spots on teeth, excess can also cause
kidney damage and poor growth
Molybdenum
-helps prevent tooth decay, anemia, and possibly esophageal cancer and sexual impotency in
older males
-cauliflower, lima beans, peas, spinach, liver, kidney, brown rice, yeast, sunflower seeds
-deficiency rare in humans, excess may result in copper deficiency
Chromium
-works with insulin for blood glucose uptake
-contained in “glucose tolerance factor”, necessary to help insulin drive glucose (blood sugar)
into the cells for energy production
-whole wheat, calf’s liver, brewer’s yeast, corn oil, cheeses, meats, beets
-deficiency associated with adult onset diabetes, poor growth, elevated cholesterol levels ,
arterioschlerosis and possibly hypertension (high blood pressure)
Selenium
-structures parts of enzymes
-acts as anti-oxidant, “spares” vitamin E, may prevent rapid aging and degenerative disease,
protects red blood cells and hemoglobin, protects against mercury and cadmium poisoning
-butter, shellfish, tuna, cereal and grains, brewer’s yeast, milk, meat, garlic, onions, wide
variation in soil content, content reduced by food procession
-deficiency may result in degenerative diseases and cancer – not proven
-excess may lead to tooth decay, hair loss, intestinal problems, and possible cancer
Iodine
-part of thyroxin take up by oxygen cells
-necessary for normal thyroid function, growth, energy, use of vitamin A, production of protein,
absorption of carbohydrates, cholesterol balance
-shellfish, iodized salt, ocean fish, pineapple, eggs, water, spinach (iodized salt not used in
commercial food processing), sea salt does not contain iodine, but other dairy and processed
foods contaminated with iodine from disinfectant solutions
-deficiency results in goiter, (an enlargement of the thyroid gland in the neck), cretinism (poor
growth, mental retardation, protruding abdomen), poor tolerance for cold, coarse hair, thick skin
-100 – 140 mg.