Minerals

Minerals.

Minerals are the main components in your teeth and bones, and they serve as building blocks for other cells and enzymes. Minerals also help regulate the balance of fluids in your body and control the movement of nerve impulses.

Major minerals. Calcium, phosphorus, magnesium, sodium, potassium, sulfur and chloride are considered major minerals because adults need them in larger amounts - more than 250 milligrams (mg) a day.

Trace minerals. Chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc are considered trace minerals because your body needs them in smaller amounts - fewer than 20 mg a day.

Calcium - Helps build strong bones and teeth, involved in muscle contractions and nerve function.
Overdose: Muscle and abdominal pain; Calcium kidney stones.
Food Sources: milk and milk products (yogurt, cheese), tofu, broccoli, calcium fortified orange juice, some fortified cereals.

Chromium - Works with insulin for proper glucose metabolism.
Deficiency: inability to properly use glucose.
Overdose: None known.
Food Sources: Egg yolks, meat, whole grains, cheese.

Iodine - production of thyroid hormone.
Deficiency: enlarged thyroid, weight gain, retardation of infant both mentally and physically.
Overdose: enlarged thyroid.
Food Sources: iodized salt, seafood.

Iron - helps produce hemoglobin which carries oxygen from the lungs to body cells. Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues. Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions. Iron is also found in proteins that store iron for future needs and that transport iron in blood. Iron stores are regulated by intestinal iron absorption
Overdose: Liver disease, Arrhythmias.
Deficiency: anemia, infections, weakness, fatigue, itchy skin, concave nails, pale nailbeds and eye membranes, can't regulate body temperature.
Food Sources: Red meat, seafood, and fish, dried apricots, dried beans, fortified cereals. Supplement recommended for pregnancy.

Magnesium - development of bones and teeth, transmit nerve impulses, muscle contraction, activates enzymes needed for energy. Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.
Deficiency: weakness, growth failure in children, confusion.
Overdose: unknown but extreme amount can cause diarrhea.
Food Sources: whole grains, nuts, legumes, dark green leafy vegetables.

Manganese - works with enzymes to help with many cell processes.
Overdose: disorder in nervous system.
Food Sources: in many foods; whole grains, fruits, vegetables, nuts.

Molybdenum - working part of several enzymes which help with many cell processes.
Food Sources: organ meat, cereals, legumes.

Phosphorus - Works with calcium to build and maintain bones and teeth. Helps convert food to energy. Helps emulsify and transport fat, oxidation of carbohydrates.
Overdose: Lowers blood calcium.
Food Sources: Dairy products, egg yolks, meat, poultry, fish. legumes, soft drinks.

Potassium - Vital for muscle contractions and nerve transmission. Important for heart and kidney function. Helps regulate fluid balance and blood pressure. Helps in the making of protein.
Deficiency: muscle weakness, fatigue, confusion.
Overdose: Slower heart beat. Kidney failure.
Food Sources: Milk and yogurt, many fruits and vegetables (especially oranges, bananas, and potatoes).

Selenium - antioxidant properties, works with vitamin E. Selenium is a trace mineral that is essential to good health but required only in small amounts. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease.
Deficiency: heart disease.
Overdose: disorders of nervous system and digestive system, loss of hair.
Food Sources: seafood, meat, whole grains.

Sodium - fluid balance, acid-base balance, transmission of nerve impulses.
Deficiency: muscle cramps, weakness, loss of appetite.
Overdose: hypertension (high blood pressure) in some people.
Food Sources: salt, in most foods, large amount in processed food.

Vanadium - is a trace element
Deficiency: Deficiencies of vanadium are unknown in humans.
Overdose: Vanadium is generally more toxic when inhaled than when taken orally.
Food Sources: parsley, black pepper, dill, mushrooms and shellfish.

Zinc - Important in function of many enzymes. Zinc is an essential mineral that is found in almost every cell. It stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in your body. Zinc supports a healthy immune system, is needed for wound healing, helps maintain your sense of taste and smell, and is needed for DNA synthesis. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.
Overdose: Nausea and vomiting. Abdominal pain.
Food Sources: Seafood, meats, eggs, whole grains.