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Role of Minerals in Human nutrition Good day to you all, We are past the cold winter months and got so much to look forward to in the next few months, new leaves on the trees, baby birds chirping, and the whole golden landscape changing into green right in front of our eyes. Isn't life beautiful? Anyway, back to today's subject which is….. The Role of Minerals in Human nutrition ( article compiled from the "life science course", written by Mike Benton ) Dr Herbert Shelton said " We have become so accustomed to the practice of dividing foodstuffs into their various nutritive factors - proteins, carbohydrates, fats, minerals, vitamins etc.. that we often miss the importance of the whole food " Phrases like " iron deficiency " and " calcium rich " foods are all too common in the study of minerals, and they represent a fragmented view of our diet and nutritional well - being. A mineral deficiency rarely exists by itself in a vacuum, nor can a single food be recommended exclusively because of a particular mineral content. Instead, it is more important to realize that that minerals have an interdependence between many other various elements of food and with the complex actions of the organism itself. Minerals are not isolated food factors, but parts of the nutritional whole. The broadest definition of a mineral is that it is something that is " neither vegetable nor animal " We define minerals as a natural occurring inorganic element in the soil, which is transformed into an organic compound for use and assimilation by the human body. We still do not know all the minerals that are present and utilized within the body. We do, however, recognize 28 minerals that have definite uses in the body and 12 others whose use are not fully understood. The following 13 are found in appreciable quantities within the body: MINERAL % OF TOTAL BODY WEIGHT Calcium 2.00 % Phosphorus 1.00 % Potassium 0.40 % Sulfur 0.25 % Chlorine 0.25 % Sodium 0.25 % Fluorine 0.20 % Magnesium 0.05 % Iron 0.008 % Manganese 0.003 % Silicon 0.002 % Copper 0.00015 % Iodine 0.00004 % The following minerals are referred to as " trace minerals " because of the minute amounts present in the body: Zinc, Cobalt, Molybdenum, Aluminium, Chromium, Lead, Neodymium, Selenium, Titanium, Tin, Silver, Rubidium, Nickel, Mercury, Neon, Strontium, Argon, Beryllium, Boron, Cerium, Helium, Lanthanum, Vanadium. No mineral is used in isolation in the body. All minerals interact with other minerals, vitamins, enzymes, etc.. Minerals are abundantly supplied in all foods natural to man's diet. Let's explore the major minerals in the body: CALCIUM. Calcium is the most abundant mineral in the body, almost 99% of the body's calcium is in the skeletal structure and the teeth. Calcium is essential for the clotting of blood, the action of certain enzymes and the control of the passage of fluids through the cell walls. It is also essential to normal heart action and muscle contraction. Calcium deficiency will result in retarded bone and tooth development and fragile skeletal structure. Nervous irritability and muscle sensitivity are also signs of calcium deficiency. Recommended allowances : Men & Women 800 mg Children 800 mg Teenagers 1200 mg Infants 500 mg Pregnant & Nursing Mothers 1200 mg The following foods are high in calcium content: Sesame seeds, green vegetable leaves, almonds, figs, sunflower seeds, broccoli, apricots, dates, oranges, strawberries, papayas, most nuts, most seeds, most green vegetables, most fruits. PHOSPHORUS: Phosphorus occurs in the protoplasm and nucleus of of every cell. It is used in more functions than any other mineral in the body. Phosphorus is necessary to metabolize fats, carbohydrates and proteins. It is used with calcium in the building of bones & teeth. The building of nerve tissue and brain cells require phosphorus. Like calcium, the largest amount of phosphorus is found in the bones. A deficiency will affect the skeletal structure in the same manner as a calcium deficiency and may also result in mental fatigue and feeling of depression resulting from exhausted nerve energy. The recommended allowances are: Infants 400 mg Children 800 mg Teenagers 1200 mg Adults 800 mg Pregnant & Nursing Mothers 1200 mg All seeds and nuts are good sources of phosphorus. In addition, the following foods contain a high percentage of phosphorus: Coconut, Peaches, Apples, Pears, Apricots, Broccoli, Figs, Dates, Cabbage, Squash, Avocados, Green vegetable leaves, Carrots, Mung bean sprouts, Beets, Persimmons, POTASSIUM : Is a factor in tissue elasticity, healing injuries in the body, liver functioning, normal bowel activity and regular heart rhythm. It is used in regulation of nerve and muscle action and is needed for intercellular fluid balance. A lack of potassium often results in liver ailments, pimpling of the skin and the slow healing of sores, as well as weak muscular control and incomplete digestion . No official recommendation exist for potassium, but unofficial sources estimate the body's potassium needs at about 3000 mg for adults & 1500 mg for children. Foods especially rich in potassium are: Apricots, Sunflower seeds, Peaches, Almonds, Raisins, Dates, Figs, Avocado, Pecans, Papaya, Melons, Green vegetable leaves, Tomatoes, bananas, Carrots, Beets, Nectarines, Cabbage, Lettuce, Almost all fresh fruits, almost all fresh vegetables. SULFUR. Sulfur is found in the hair, nails, cartilage and blood. It is essential for the digestion and elimination, bile secretion, and the purification and toning of the system. The lack of sulfur may result in inhibition of functioning. It also results in restricted growth, eczema and poor growth of hair and nails. No official recommended allowances are made for sulfur. Almost all diets contain adequate amounts of this mineral. Rich food sources are : All cabbage family members, Lettuce, cucumbers, Pineapples, Avocados, Tomatoes, carrots, apples, peaches, watermelon, Strawberries, Oranges. CHLORINE. Is required for digestion and elimination as well as normal heart activity and osmotic pressure in the blood & tissues. A lack of this mineral will result in disturb digestion, and waste retention. A deficiency in chlorine may manifest in pyorrhea. Unofficial estimates place daily chlorine needs at about 500 mg Sodium chloride (salt) and chlorinated drinking water are NOT sources of organic chlorine and are poisonous to the body. The following foods are good sources: Tomatoes, Celery, Kale, Turnips, Lettuce, Avocado, Watermelon, Coconuts, Bananas, Pineapples, Raisins, Mangoes, Strawberries. I am getting carried away here, time to end this letter and leave the rest for next week! See you then, The Crazy Nut Team