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Your
Health
In Mind |
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HOME |
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Minerals |
Minerals come from the
earth, the very soil our fruits and vegetables are grown in. Plants absorb
minerals as they grow, passing them along to us through the food we eat.
Multivitamins and individual dietary supplements can provide for our mineral
needs, too, if our diet falls short. Diet almost always takes care of our need
for certain minerals - potassium, boron, iodine, manganese and molybdenum
because we need such small amounts of them. Supplementation of these minerals is
rarely required and is, in fact, discouraged.
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Calcium
(Other names: Calcium carbonate, calcium lactate, calcium citrate,
calcium gluconate and calcium citrate malate.) |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Milk, yogurt,
cheese, ice cream, canned sardines and canned salmon, broccoli, kale,
turnip greens and bok choy, plus calcium-fortified orange juice, cereal
and soy products. |
Builds and maintains strong
teeth and bones, regulates muscle contractions (including normal
heartbeat), transmits nerve impulses and monitors cell permeability.
Calcium needs phosphorus and vitamin D present to be effective. |
Contributes to bone loss,
tooth loss, muscle cramps and hypertension. |
Causes loss of appetite,
nausea, vomiting, constipation, muscle weakness, abdominal pain, impaired
kidney function and stones. High levels also can interfere with magnesium
and zinc absorption. |
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RDA =
1,000 mg daily for
adults under age 50; 1,200 mg daily for adults older than 50. Some experts
recommend as much as 1,500 daily for adults with an inflammatory
condition. |
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Interactions =
Certain diuretics;
heart and hypertension medication; some types of tetracycline antibiotics;
and tiludronate, used to treat Paget's disease. |
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Magnesium
(Other names: Magnesium chloride, gluconate, oxide, carbonate, aspartate
and citrate (supplement forms); magnesium hydroxide (antacid) and magnesium
sulfate (Epsom salt).) |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Artichokes,
oatmeal, wheat germ, brown rice, almonds, cashews, hazelnuts, sunflower
seeds, beans, Swiss chard and hard (high mineral) water. |
Maintains muscle and nerve
function, keeps heart rhythm regular and strengthens teeth and bones. |
Linked to high blood
pressure, heart attacks, strokes, diabetes, osteoporosis and migraine
headaches. |
Too much causes diarrhea,
confusion, muscle weakness, nausea, irregular heartbeat and low blood
pressure. |
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RDA =
420 mg for men older
than 31; 320 mg for women older than 31. |
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Interactions =
Some diuretics,
antibiotics and cancer medications; high intakes of zinc, fiber and
protein. |
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Phosphorus |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Milk, yogurt,
cheese, eggs, whole wheat bread, soft drinks, turkey, salmon, halibut,
peanuts, almonds and lentils. |
Helps calcium make teeth and
bones strong; also involved in energy production. |
Symptoms could include weak
bones and muscles, fatigue, loss of appetite, bone pain and increased
susceptibility to infection. |
Overdose causes kidney
damage. |
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RDA =
700 mg. |
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Interactions =
Aluminum-containing
antacids, potassium supplements and potassium-sparing diuretics. |
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Sodium
(Other names: Sodium chloride (table salt), sodium citrate, monosodium
glutamate (MSG), sodium nitrate, sodium bicarbonate (baking soda), sodium
phosphate (baking powder) and sodium saccharin.) |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Softened drinking
water; salt. (about 75 percent of our salt intake comes from sodium added
to seasonings or processed foods.) |
Regulates body fluids and
blood pressure and helps nerve impulse function and muscle contraction. |
Leads to headache, nausea,
dizziness, fatigue, muscle cramps and fainting. |
Excess may cause high blood
pressure, stomach cancer, kidney stones, cataracts and osteoporosis. |
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RDA =
DV is 2,400 mg.
(Typical American's intake 4,000 to 6,000 mg daily). |
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Interactions =
Diuretics, NSAIDs,
opiates and tricyclic antidepressants. People taking corticosteroids
should stay below 3,000 mg daily. |
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Chromium |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Whole grains, wheat
germ, brewer's yeast, green beans, prunes, nuts, peanut butter, potatoes,
peas, eggs and cheese. |
Helps body use insulin,
protein, fat and carbohydrates. |
Impaired glucose
utilization. |
No known symptoms. |
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RDA =
AI = 35 mcg for men
age 14 to 50; 30 mcg for men over age 50; 25 mcg for women age 14 to 50;
20 mcg for women over age 50. |
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Interactions =
None known. |
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Copper
(Other names: Cupric oxide, copper gluconate, copper sulfate and copper
citrate.) |
| Food
Sources |
Functions |
Deficiency |
Toxicity |
| Oysters, crab, beef
liver, barley, beans, cashews, sunflower seeds, semi-sweet chocolate,
peanut butter, lentils and mushrooms. |
Helps build red blood cells,
transport iron and make connective tissue; keeps immune system, nerves and
blood vessels healthy; and removes free radicals. |
Anemia and immune and
nervous system disorders. |
Nausea, vomiting, diarrhea,
abdominal pain, headache or death. |
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RDA =
900 mcg daily for
adults. |
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