The Importance of Minerals in our Diets

March 8, 2009 by Curt Siters

by Catherine Ebeling, RN BSN
March 8, 2009

An increasingly large amount of disease today may be attributable to deficiencies in the supply of both macro and trace minerals in our diets. How can this be the case when the majority of the country is overweight? These deficiencies do not stem from a lack of quantity of food, rather they stem from the quality of food. Macro minerals and trace minerals are primarily found in whole, unprocessed foods such as vegetables and fruits. Unfortunately, the majority of commercially grown fruits and vegetables found in supermarkets today are nutritionally devoid of these minerals, due to the overused and depleted soils they are grown in.

An important point about minerals: the mineral content of food is mainly dependent on the amount of minerals found in the soil in which it is grown. Commercial farming practices end up stripping soils with less than optimal amounts of these minerals, especially the less common trace minerals. As a result of this, our food supplies leave us at risk for deficiencies of these very important substances. Because of this situation, it is essential that everyone supplements their diet with trace minerals in order to avoid the many diseases of deficiency.

Macro minerals, present in the body include sodium, potassium, chloride, calcium, magnesium, phosphorus, and sulfur. get the most notice. Trace minerals are often overlooked, but proper amounts of all minerals are extremely important to the body's function. The most important trace minerals are iron, zinc, copper, chromium, fluoride, iodine, selenium, manganese, and molybdenum.

Minerals are important in the proper functioning of enzyme systems, nerve conduction, bone formation, and muscle function, assisting with transfer of nourishment into cells, providing a framework for tissues and bone and regulation of organ functions.

As science and natural medicine continues to uncover the many roles for all of these minerals, doctors are finding exciting solutions to several maladies that may be successfully treated by replacing these nutrients in the body. Unless we begin replacing these minerals early on in life, we put ourselves at risk for the many diseases of mineral deficiency that are becoming more and more prevalent in society today.

The degree to which the amount of an ingested nutrient is absorbed and available to the body is called bioavailability. Mineral bioavailability depends on several factors. Higher absorption occurs among individuals who are deficient in a mineral, while some elements in the diet (e.g., oxalic acid or oxalate in spinach) can decrease mineral availability by chemically binding to the mineral. In addition, excess intake of one mineral can influence the absorption and metabolism of other minerals. For example, the presence of a large amount of zinc in the diet decreases the absorption of iron and copper. On the other hand, the presence of certain vitamins in a meal enhances absorption of minerals from the meal. For example, vitamin C improves iron absorption, and vitamin D aids in the absorption of calcium, phosphorous, and magnesium.

In general, minerals from animal sources are absorbed better than those from plant sources as minerals are present in forms that are readily absorbed and binders that inhibit absorption, such as phytates, are absent. Vegans need to be aware of the factors affecting mineral bioavailability. Careful meal planning is necessary to include foods rich in minerals and absorption-enhancing factors.

It is generally recommended that people eat a well-balanced diet to meet their mineral requirements, while avoiding deficiencies and chemical excesses or imbalances. However, supplements are often needed to pick up the small imbalances that are missing from one's diet.

Each mineral has specific biological functions. They are essential in the absorption and utilization of many other nutrients and aid enzymes and hormones in activities that are vital to life. Minerals are also found in organic and inorganic combinations in food. In the body only 5% of the human body weight is mineral matter, but minerals are very vital to all mental and physical processes and for total well being. They are most important factors in maintaining all physiological processes, and are constituents of the teeth, bones, tissues, blood, muscle, and nerve cells.

Vitamins cannot be properly assimilated without the correct balance of minerals. For example; calcium is needed for vitamin "C" utilization, zinc for vitamin "A", magnesium for "B" complex vitamins, selenium for vitamin "E" absorption, etc.

Minerals are very important in keeping the blood and tissue fluids from either becoming too acid or too alkaline, and they allow other nutrients to pass into the bloodstream, and aid in transporting nutrients to the cells. They also draw chemicals in & out of the cells. A slight change in the blood concentration of important minerals can rapidly endanger life.

Many times, minerals are discussed separately, but it is important to note that their actions within the body are interrelated; no single mineral can function without the others, since they are synergestically related. They are the electrolytes to the body, that is; they carry the electrical current through the body. There is much proof that the body is run electrically, and minerals are the conductor of these currents. They provide the necessary charge or "ionization" of positive or negative electrical molecules. Ions keep the "human battery" charged. If a person is lacking in minerals or deficient in any one particular one, they can become run down very rapidly.

Calcium is the most abundant mineral in the body and the fifth most abundant substance. About 99% is deposited in the bones and teeth. The remaining 1% is involved in the soft tissues, intracellular fluids and blood. The major function of Calcium is to act in cooperation with phosphorus to build and maintain bones and teeth. Another important function is the storage of the mineral in the bones for use by the body. The Calcium state of the bones is constantly fluctuating according to the diet and to the body's needs. The 1% of ionized Calcium that circulates in the fluids of the body is small, but vital, to life.

Calcium intakes tend to be lower in women and vegans who do not consume dairy products. Elderly people with suboptimal diets are also at risk of mineral deficiencies because of decreased absorption and increased excretion of minerals in the urine.
It is essential for healthy blood and eases insomnia and its delicate messenger ions help regulate the heartbeat.

Along with Calcium, magnesium is needed to properly maintain the cardiovascular system. In addition, Calcium assists in the process of blood clotting and helps prevent the accumulation of too much acid or too much alkali in the blood. It also plays a part in secretion of hormones. It affects neurotransmitters (serotonin, acetylcholine and norepinephrine), nerve transmission, muscle growth and muscle contraction.

Magnesium is an essential mineral that accounts for about 0.05% of the body's total weight. Magnesium is involved in many essential metabolic processes. Most is found inside the cell, where it activates enzymes necessary for the metabolism of carbohydrates and amino acids. By countering the stimulative effect of calcium, magnesium plays an important role in neuromuscular contractions. It also helps regulate the acid-alkaline balance in the body. Magnesium helps promote absorption and metabolism of other minerals such as calcium, phosphorus, sodium and potassium. It also helps utilize the B Complex and Vitamins C and E in the body.

It aids during bone growth and is necessary for proper functioning of the muscles including those of the heart. Magnesium has been found to have profound positive effects on the body including relaxing the blood vessels walls, which in turn helps to decrease blood pressure and also helps in treating migraine headaches because of this. In addition magnesium also helps to relax muscles, relieving muscle cramps and spasms, and relaxes and opens up the bronchial tubes. Others signs of magnesium deficiency include disorientation, depression, tingling, numbness, seizures, abnormal heart rhythms in addition to muscle spasms and cramps.

Deficiency is less likely to occur for most of the macro minerals, except in starving people or those with protein-energy malnutrition in developing countries, or people on poor diets for an extended period, such as those suffering from alcoholism, anorexia nervosa, or bulimia.

Most people in the world consume a lot of salt, and it is recommended that they moderate their intake to prevent chronic diseases (high salt intake has been associated with an increased risk of death from stroke and cardiovascular disease). However, certain conditions, such as severe or prolonged vomiting or diarrhea, the use of diuretics, and some forms of kidney disease, lead to an increased loss of minerals, particularly sodium, chloride, potassium, and magnesium. Sodium and chloride toxicity can develop due to low intake or excess loss of water.

Toxicity from excessive dietary intake of major minerals rarely occurs in healthy individuals. Kidneys that are functioning normally can regulate mineral concentrations in the body by excreting the excess amounts in urine. Toxicity symptoms from excess intakes are more likely to appear with acute or chronic kidney failure.

In addition to clinical deficiency diseases such as anemia and goiter, research indicates that trace minerals play a role in the development, prevention, and treatment of chronic diseases. A marginal status of several trace minerals has been found to be associated with infectious diseases, disorders of the stomach, intestine, bone, heart, and liver, and cancer, although further research is necessary in many cases to understand the effect of supplementation.

Although severe deficiencies of better-understood trace minerals are easy to recognize, diagnosis is difficult for less-understood minerals and for mild deficiencies. Even mild deficiencies of trace minerals however, can result in poor growth and development in children.

Iron plays a major role in oxygen transport and storage and is a component of hemoglobin in red blood cells and myoglobin in muscle cells. Cellular energy production in the mitochondria requires many trace minerals, including iron, copper, and zinc, which function as enzyme cofactors in the synthesis of many proteins, hormones, neurotransmitters, and genetic material.

Iron and zinc support immune function, while chromium and zinc aid in insulin action. Zinc is also essential for many other bodily functions, such as growth, development of sexual organs, and reproduction. Zinc, copper and selenium prevent oxidative damage to cells. Iron, zinc, copper, and selenium have been associated with immune response conditions.

Copper, chromium and selenium have been linked to the prevention of cardiovascular disease. Excess iron in the body, on the other hand, can increase the risk of cardiovascular disease, liver and colorectal cancer, and neurodegenerative diseases such as Alzheimer's disease.

Fluoride stabilizes bone mineral and hardens tooth enamel, thus increasing resistance to tooth decay. Fluoride has been known to prevent not only dental caries and osteoporosis, while potassium iodide supplements taken immediately before or after exposure to radiation can decrease the risk of radiation-induced thyroid cancer. Iodine is essential for normal thyroid function, which is critical for many aspects of growth and development, particularly brain development.

Chromium supplementation has been found to be beneficial in many studies of impaired glucose tolerance, a metabolic state between normal glucose regulation and diabetes.

Iron deficiency is the most common nutrient deficiency worldwide, including in the United States. Iron-deficiency anemia affects hundreds of millions of people, with highest prevalence in developing countries. Infants, young children, adolescents, and pregnant and lactating women are especially vulnerable due to their high demand for iron. Menstruating women are also vulnerable due to blood loss. Vegetarians are another vulnerable group, as iron from plant foods is less bioavailable than that from animal sources.

Zinc deficiency, marked by severe growth retardation and arrested sexual development, was first reported in children and adolescent boys in Egypt, Iran, and Turkey. Diets in Middle Eastern countries are typically high in fiber and phytates, which inhibit zinc absorption. Mild zinc deficiency has been found in vulnerable groups in the United States.

Copper deficiency is rare, but can be caused by excess zinc from supplementation.

Deficiencies of fluoride, iodine, and selenium mainly occur due to a low mineral content in either the water or soil in some areas of the world. Fluoride deficiency is marked by a high prevalence of dental caries and is common in geographic regions with low water-fluoride concentration, which has led to the fluoridation of water in the United States and many other parts of the world.

Goiter and cretinism (a condition in which body growth and mental development are stunted) have been eliminated by iodization of salt in the United States, but still occur in parts of the world where salt manufacture and distribution are not regulated.

Seleniun is a part of the enzyme glutathione peroxidase, which metabolizes free radicals formed from the oxidation of polyunsaturated fatty acids. Selenium is also a part of the enzymes that deiodinate thyroid hormones, assisting the body's use of this hormone. Selenium functions as an antioxidant that works in conjunction with vitamin E. One study determined that head and neck cancer patients had serum selenium levels that were significantly lower compared with controls, and these levels decreased further as their tumor burden increased.

Selenium deficiency due to low levels of the mineral in soil is found in northeast China, and it has been associated with Keshan disease, a heart disorder prevalent among people of that area. Selenium can be found in brazil nuts which are most often grown in the wild. Three nuts will give you your day's supply of selenium.

Chromium is implicated in maintenance of blood sugar, prevention of atherosclerosis, and control of cholesterol levels. Human studies suggest that a particular form of chromium known as chromium picolinate, enhances insulin sensitivity, glucose removal, and may improve lipid ratios in obese and type 2 diabetics. Additionally, it is suggested that chromium has a potential beneficial antioxidant effect in patients with type 2 diabetes when combined with zinc and copper supplementation. Chromium is found in some foods, in small amounts. Because of this, supplementation with chromium can have positive health implications.

Manganese is a component of several enzyme systems, and is essential for normal bone structure. Unrefined cereals, green leafy vegetables, and black tea are the richest dietary sources of manganese. Unfortunately, the refinement of grains has lead to widespread inadequacies in the daily intake of manganese from our diet. Manganese deficiency can manifest as transient dermatitis, hypocholesterolemia, and an increased liver enzyme (alkaline phosphatase) levels.

Molybdenum is a transition metal that forms oxides and is a component of a coenzyme. Molybdenum is derived principally from organ meats, whole-grain cereals, and legumes. Molybdenum may possibly retard degenerative diseases, cancer and aging. Molybdenum acts as a detoxification agent in the liver as a part of the sulfite oxidase enzyme, which destroys sulfite, a common preservative in foods and drugs.

Vanadium has a significant role in inducing the production of reduced glutathione content in the liver and specific extrahepatic tissues. Additionally, vanadium increases the activity of a detoxifying enzyme system in the liver and in several extrahepatic tissues. Because of vanadium's ability to induce an increase of detoxifying enzyme activity, vanadium might be considered a potential cancer chemopreventive agent. Vanadium appears to function like insulin by altering cell membrane function for ion transport processes, increasing insulin receptor sensitivity. Vanadium may also inhibit cholesterol synthesis in animals and humans resulting in decreased plasma levels.

Copper is a universally important cofactor for many hundreds of enzymes. Copper functions as a co-factor and activator of numerous enzymes that are involved in the development and maintenance of the cardiovascular system. Copper is essential for the function of reduced lysyl oxidase activity, which causes a conversion of the connective tissue element pro-elastin to elastin. A copper deficiency can result in a decrease in the tensel strength of arterial walls, leading to aneurysm formation and skeletal maldevelopment. Other effects of copper deficiency are anemia (iron storage disease can result from chronic copper deficiency), poor hair keratinization and hypopigmentation.

Trace minerals can be toxic at higher intakes, especially for those minerals whose absorption is not regulated in the body (e.g., selenium and iodine). Thus, it is important not to habitually exceed the recommended intake levels. Although toxicity from dietary sources is unlikely, certain genetic disorders can make people vulnerable to overloads from food or supplements.

Chronic exposure to trace minerals through cooking or storage containers can result in overloads of iron, zinc, and copper. Fluorosis, a discoloration of the teeth, has been reported in regions where the natural content of fluoride in drinking water is high. Inhalation of manganese dust over long periods of time has been found to cause brain damage among miners and steelworkers in many parts of the world.

From the examples above, it is clear that maintaining a balance of ionic minerals in the body is essential to our health. Minerals provide much of the basic framework from which health is built and maintained, and mineral supplementation is an obvious choice for people who are interested in being proactive in their health. As pointed out in the June 2002 edition of the Journal of the American Medical Association, everyone needs to supplement with extra nutrients beyond those found in their daily diets. This is not surprising since over the last 200 years, the average amount of top soil in the US has dramatically declined from 21 inches to a mere 6 inches. Fueling your body with the sources of minerals and nutrients is essential to help maintain vibrant health. Or-ion minerals and Beyond Hydration water provide the best in bioavailable quality and the highest standards of minerals you can buy.

References
Nutrition and Well-Being A to Z :: Met-Obe
http://www.faqs.org/nutrition/Met-Obe/Minerals.html

Dr. Chris Meletis N. D.
Trace Minerals and Migraines

Importance Of Minerals & Trace Minerals In Human Nutrition
by Sonni Alvarez, I.D., M.N.

Reprinted from U.S. Wellness Newsletter

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Curt Siters is an Independent Associate for Pre-Paid Legal Services, Inc. He is also aYoung Living Essential Oils Independent distributor and publishes articles on YourWebReference and at TheVeryEssence. He also does web work such as website design, website maintenance and SEO for websites.

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