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Mineral Information Center
This mineral information center will tell you all you need to know about minerals.
But first, may we ask you: when you think "minerals," what is the first thing that comes to your mind??
The rock on your hand or the multi-vitamins
you have sitting on your counter?
As pretty as your gem might be, we are referring to the minerals that are important to your - and your baby's - overall health!
Dietary minerals are the chemical elements required by living organisms, other than the four
elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules.
The term "mineral" is old, since the intent of the definition is to describe chemical elements, not chemical compounds
or actual minerals. Examples include calcium, magnesium, potassium, sodium, zinc and iodine.
Dietitians may recommend that these dietary elements are best supplied by ingesting specific foods
rich with the mineral (or minerals) of interest - and we agree it is best, albeit very hard to do even with a pristine diet.
The minerals may be naturally present in the food originally such as the calcium in milk, or added to food like orange
juice being fortified with calcium.
Dietary supplements can be formulated to contain several different minerals; a combination of vitamins and/or other minerals; or a single mineral.
Appropriate intake levels of certain minerals have been demonstrated to be required to maintain optimal health.
Even though our soils are severely depleted, it may be possible that diet alone can meet all the body's
mineral requirements - with extreme observation of what you are eating and in extreme amounts of
food intake!!! As an example: to obtain the same amount of nutrients you would have received from 2 peaches in the 1950s -
you now would need to eat 53 peaches!!!!!! We don't know about you, but honestly, who could eat these many peaches
plus other foods to get all the daily requirements in a single day?! We'd rather just pop a pill!!!
Supplements can be used when some requirements are not adequately met by your diet, or when chronic or acute deficiencies
arise from disease, injury, etc.
Some sources state that sixteen chemical elements are required to support human
biochemical processes by serving structural and functional roles. There are about 70 minerals, but we will only list some of them here.
Boron
Calcium
Copper
Chromium
Iron
Iodine
Magnesium
Manganese
Molybdenum
Selenium
Silica
Vanadium
Zinc
Quercetin
CoQ-10
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Mineral Information Center: Boron
Food Sources
Tomatoes
Pears
Apples
Soymeal
And other fruits and nuts (depending on the soil content of boron)
Benefits
May be necessary for normal bone metabolism
May stimulate steroid hormone production
Health Effects - Deficiencies
Depressed growth
Those at high risk from a boron deficiency are
individuals who experience stress - and in this day and age, who does not?
Safety
No established RDA at this time - however, a typical amount is between 3-10mg/day
Toxicity symptoms may include nausea, vomiting, diarrhea, skin rash and lethargy.
Mineral Information Center: Calcium
Food Sources
All meats
Dairy products
Canned salmon and sardines
Green leafy vegetable
Clams
Oysters
Shrimp
Kale
Broccoli
Soybeans
Benefits
Provides strength to bones and teeth
Regulates the heartbeat
Required for nerve impulse transmission
Required for normal blood clotting
Necessary for normal enzyme function
May help prevent atherosclerosis
May help control high blood pressure
Can help prevent osteoporosis
Health Effects - Deficiencies
Rickets
Abnormal and brittle bones
Low blood calcium
Abnormal muscle contractions
Kidney stones
Those at high risk:
Most Americans
Children
Adolescent females
Individuals who experience stress
Female athletes
Individuals on high-fat diets
Individuals consuming large amounts of sodas containing phosphates
Individuals who don't eat dairy products
Individuals taking corticosteroids
Individuals whose diets are deficient in vitamin D
Individuals who eat diets high in fiber
Individuals who are sedentary
Safety
Current RDA for adult males and females is 800 mg.
Current RDI is 1,000 mg.
Pregnant or breastfeeding females should take 1,200 mg. daily
The normal small intestine prevents excess dietary calcium (which is rare in the average American diet) from being absorbed
Chronic excessive intake may result in kidney stones or bone that is too dense.
Mineral Information Center: Copper
Food Sources
Liver
Shellfish
Meats
Nuts
Legumes
Whole grain cereals
Raisins
Benefits
Required for normal red blood cell formation
Necessary for normal energy metabolism
Necessary for normal antioxidant defense
Necessary for the healthy function of some enzymes
Necessary for normal bone development
Necessary for normal immune system function
Necessary for healthy veins and arteries
Necessary for healthy brain function
Necessary for normal wound healing
May be necessary for normal thyroid hormone synthesis
May reduce the risk of developing atherosclerosis and heart disease
Health Effects - Deficiencies
Anemia, skeletal defects, nervous system disorders, hair abnormalities, reproductive failure and cardiovascular lesions
Mild deficiencies may cause elevated blood cholesterol levels
May adversely affect immune system function
Safety
An essential trace element
Some copper compounds are GRAS as food additives
Current RDA is 1.5-3.0 mg for adults.
Current RDI is 2.0 mg.
Daily intakes of more than 20 mg for extended periods would be expected to be unsafe
Although excessive intake of copper can be toxic, such toxicity usually occurs with diets
containing copper concentrations 200-500 times the normal amount.
Mineral Information Center: Chromium
Food Sources
Brewer's yeast
Beer
Meat
Cheese
Whole grain cereals and breads
Benefits
Necessary for normal energy production
Important for the maintenance of normal blood sugar
May reduce the risk of developing atherosclerosis and coronary heart disease
May support normal blood pressure
Health Effects - Deficiencies
May adversely affect carbohydrate and fat metabolism
Those at high risk:
Dietary deficiencies are common
Individuals experiencing stress
Female athletes
Individuals who consume high levels of refined carbohydrates or fats
Safety
Current RDA ranges from 50-200 mcg
There is a wide range of safety (several thousand times) between helpful and possibly harmful amounts
Mineral Information Center: Iron
Food Sources
Liver
Muscle meats
Wheat flour
Molasses
Kidney
Soy flour
Oysters
Eggs
Apricots
Benefits
Necessary for normal cellular function
Necessary for the function of enzyme required for red blood cell formation
Health Effects - Deficiencies
Anemia
Can result in damage to cellular DNA
Those at high risk:
Up to 25% of the American adult population is deficient
Children
Individuals experiencing stress
Individuals consuming large amounts of oxalates (found in buckwheat or rhubarb) or tannic acid (found in black tea and wine)
Individuals consuming large amounts of sodas containing phosphates
Individuals consuming large amounts of phytates (found in whole grain foods)
Individuals consuming a lot of processed foods
Female athletes
Safety
GRAS as a food additive
Current RDA is 10 mg for adult males and 15 mg for adult females
Current RDI is 18 mg.
Caution should be observed with iron supplementation. Excessive intake can result in iron overload, which
can damage internal organs; acute iron intoxication is typically found in children who consume adult iron supplements.
More than 75% of Americans are not deficient and the above mentioned health hazards as well as the Fenton reaction may occur with too much iron.
Mineral Information Center: Iodine
Food Sources
Ocean fish
Shellfish
Iodized salt
Benefits
Necessary for normal metabolism
Necessary for thyroid hormone structure and function
Taken orally to treat hyperthyroidism
Applied to skin to treat infections
May reduce the risk of developing atherosclerosis
Health Effects - Deficiencies
May reduce thyroid hormone production and reduce the metabolic rate
Those at high risk:
Individuals living in the Great Lakes and Pacific Northwest regions in the United States.
Safety
May be safely used as a vitamin supplement
Current RDA is 150 mcg for adult males and females
Current RDI is 150 mcg.
Mineral Information Center: Magnesium
Food Sources
Soy flour
Nuts
Whole grains
Molasses
Green leafy vegetables
Meats
Seafood
Dried fruit
Coffee
Chocolate
Benefits
Required for the normal function of over 300 enzymes
Necessary for normal energy production
Necessary for normal protein synthesis
Necessary for normal DNA synthesis
Necessary for normal nerve and muscle function
Necessary for normal bone development (mineralization)
May increase muscle strength
More than 100 other functions
Health Effects - Deficiencies
Muscle spasms, rapid heartbeat, confusion, hallucinations, lack of appetite, listlessness, nausea, vomiting
May increase blood pressure
May increase insulin resistance
May increase risk of depression
Those at high risk:
Individuals who eat a lot of processed foods
Homeless children
Individuals experiencing stress
Individuals on low calorie diets
Individuals on low fat diets
Alcoholics
Individuals with severe kidney disease
Individuals taking corticosteroids
Safety
Magnesium oxide is GRAS as a food additive
Current RDA is 350 mg for adult males and 280 mg for adult females
Current RDI is 400 mg.
Some magnesium salts may cause diarrhea
Toxic levels are at 30,000 mgs daily
Mineral Information Center: Manganese
Food Sources
Brown rice
Rice bran
Spices
Nuts
Whole grains
Molasses
Soybeans
Beans
Sunflower seeds
Potatoes
Lettuce
Blueberries
Benefits
Necessary for normal protein and carbohydrate metabolism
Necessary for the healthy function of certain enzymes
Necessary for normal connective tissue formation
Necessary for normal bone development
Necessary for normal blood clotting
Necessary for normal blood sugar regulation
Necessary for normal cholesterol synthesis
Necessary for intracellular antioxidant defense
Retains calcium in bone
Health Effects - Deficiencies
Subclinical deficiencies may result in impaired growth, bone abnormalities,
problems with carbohydrate metabolism, and abnormal metabolism of lipids.
Safety
Current RDA is 2-5 mg for adults
Dietary toxicity has not been observed in humans
GRAS when added to foods
Mineral Information Center: Molybdenum
Food Sources
Lima beans
Wheat germ
Liver
Green beans
Eggs
Whole wheat flour
Benefits
May protect against tooth decay
Necessary for the function of several enzyme systems involved in the metabolism of fats, proteins, amino acids, DNA, RNA and iron.
Helps against dietary sulfites
Health Effects - Deficiencies
Increased sensitivity to sulfites
Those at high risk:
Individuals experiencing stress
Safety
May be used as a dietary supplement
Current RDA is 75-250 mcg.
Excessive dietary intake (10-15 mg/day) causes a gout like syndrome
Mineral Information Center: Selenium
Food Sources
Seafood
Meats
And whole grains grown on selenium-rich soils
Benefits
Necessary for normal antioxidant defense (glutathione peroxidase function)
Necessary for normal sperm development
May protect against heart disease and stroke
May protect against many cancers including: prostate, lung, colorectal, ovarian, and breast cancers
Necessary for normal thyroid hormone function
May be necessary for normal blood clotting
May be necessary for normal blood cholesterol
May be necessary for normal blood pressure
Those at high risk:
Individuals experiencing stress
Vegetarians
Safety
An essential trace element
Most people are likely to consume too little selenium rather than too much
Current RDA is 70 mcg for males and 55 mcg for females
Maximum safe intake from all sources is 450 mcg/day for adult males
Toxicity has only occurred at intakes of hundreds of times the recommended safe level
Mineral Information Center: Silica
Food Sources
Whole grains (particularly oats and barley)
Sugar beet
Sugar cane
Soybeans
Turnips
Green beans
Benefits
Necessary for normal connective tissue formation
Necessary for normal bone development
Necessary for normal blood vessel formation
Necessary for normal skin
May protect against the development of heart disease
Health Effects - Deficiencies
Growth retardation and skeletal abnormalities (animal studies)
Safety
An essential trace element
Does not appear to be toxic at the levels usually found in foods
Mineral Information Center: Vanadium
Food Sources
Dill seeds
Parsley
Black pepper
Mushrooms
Shellfish
Benefits
Necessary for the healthy function of certain enzymes
Stimulates glucose utilization in fat cells and skeletal muscle
Pancreatic support and maintaining normal glycemic responses
Health Effects - Deficiencies
Retarded growth, impaired reproduction, red blood cell abnormalities (animal studies)
Those at high risk:
Deficiencies are common
Individuals experiencing stress
Safety
Dietary toxicity is rare
Mineral Information Center: Zinc
Food Sources
Meats
Shellfish
Whole grains
Cereals
Legumes
Root and leafy vegetables
Eggs
Milk
Benefits
Plays an essential role in the function of all cells
Necessary for the function of many enzymes involved in carbohydrate and energy metabolism and in protein synthesis and breakdown
Necessary for normal antioxidant defense
Necessary for normal nerve transmission
Necessary for normal estrogen hormone function
Necessary for healthy skin, bones and hair
Necessary for normal reproduction
Necessary for normal wound and burn healing
Necessary for normal blood sugar regulation
May reduce the risk of developing atherosclerosis
Health Effects - Deficiencies
Loss of appetite, stunted growth in children, skin changes, small sex glands in boys,
loss of taste sensitivity, dull hair, white spots on fingernails, delayed wound healing
Increased risk of esophageal cancer
Impaired immune function
Cognitive defects
Can result in damage to cellular DNA
Those at high risk:
18% of the U.S. population consumes less than half the RDA
Deficiencies are very common
Vegetarians
Children
Individuals experiencing stress
Female athletes
Safety
Current RDA is 15 mg for males and 12 mg for females
Current RDI is 15 mg.
Toxicity occurs if 2 grams (2,000 mg) or more are ingested
Individuals have been known to consume ten times the RDA - or 150 mg - for years without adverse reactions
Mineral Information Center: Quercetin
Food Sources
Onions
Kale
Green beans
Broccoli
Lettuce
Apples
Tomatoes
Tea
Red wine
Benefits
Antioxidant functions
May prevent blood clotting
May lower blood pressure
May have positive effects on the cardiovascular system
May protect against viral infections
May protect against the development of cancer
Health Effects - Deficiencies
Some say that there has been no clear deficiency established, however, one source sites that it could lead to Varicose Veins
Safety
The average American consumes about 1 gram of flavinoids each day
Mineral Information Center: Coenzyme Q-10
Food Sources
Heart
Sardines
Peanuts
Spinach
Benefits
Necessary for normal energy production
Antioxidant functions
Patients with coenzyme Q-10 deficiency and heart disease may show symptomatic improvement following supplementation
May treat cognitive heart failure
May protect the heart against oxidative damage
Protects the nervous system
Health Effects - Deficiencies
Cerebellar ataxia - a dysfunction of the cerebellum
Myopathy - a muscular disease
Safety
There is no current RDA for CoQ-10
Sources:
www.wikianswers.com
www.pubmed.gov Mitochondrion. 2007 Jun;7 Suppl:S122-6. Epub 2007 Mar 27
http://www.naturaltherapypages.com.au/article/quercetin
http://www.nutriherb.net/boron.html
http://en.wikipedia.org/wiki/Dietary_mineral
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