Minerals, in the context of nutrition, are chemical elements required as an essential nutrient by organism to perform functions necessary for life. Minerals serve as the building materials for bones, teeth, tissue, muscle, blood and nerve cells.
Nutrient is a substance that provides nourishmnet essential for the maintenance of life and for growth. Mineral nutrients are recycled by bacteria distributed throughout soils and water system worldwide. Plants get minerals from soils. Humans mineral diet comes from plants, animals and drinking water.
Major minerals in the human body are calcium, phosporus, potassium, magnesium and sodium.
Trace elements are active centers of enzymes. These are sulfer, iron, chlorine, cobalt, copper, zinc, manganese, molybdemun, iodine, selenium.
Major elements are oxygen, carbon, hydrogen, nitrogen - they are involved in the formation of covalent bonds and are important constituents of tissues. They compose about 96% of the weight of the human body and trace elements compose the remainder.
For example calcium makes up 920 to 1200 grams of adult body weight, with 99% of it contained in bones and teeth.
ZINC
Zinc is a trace element. It is the second most abundant trace mineral in the human body (after iron). The body can't produce it or store it. We must get a constant supply through diet.
Why is zinc important?
Zinc is necessary for the activity over 300 enzymes that aid in metabolism, digestion, nerve function and more. Zinc supports immune function, fertility, liver, vision and eye health, helps fight infections and colds, helps control inflammation, can help balance hormones, it helps the body return to homeostasis, it is a powerful antioxidant, helps fight diabetes, helps maintain heart health supporting blood vessels, helps with muscle growth and repair, can help decrease acne and promote wound healing. It is essential in the formation of stomach acid. Without sufficient zinc, malabsorption syndrome occurs.
It is a great collagen supporter. We also need zinc for good sleep.
Signs and symptoms of zinc deficiency:
Food craving for salty or sweet foods, weight gain/loss, hair loss, diarrhea, chronic fatigue syndrome, hormonal problems (including PMS and menoupause problems), poor concentration and memory, nerve dysfunction, slowed ability to heal wounds, skin infections or irritations, poor sleep
Those at risk of zinc deficiency:
vegetarians and vegans, pregnant and breastfeeding women, people with anorexia, bulimia, people with chronic kidney disease, alcoholics, people with sickle cell anemia, older people
Food-sources of zinc:
meat - lamb, grass-fed beef, chicken, turkey
chickpeas, cashews, almonds, pumpkin seeds and other seeds (sunflower seeds contain copper so eat them in moderation), baked beans, yougurt or kefir, eggs, salmon, oysters, quinoa, cocoa powder
fruits - avocados, pomegranates, blackberries, raspberrires
Zinc interactions with other minerals and vitamins:
The recommended daily limit for an adult is 40 miligrams of zinc. It is important to consume zinc daily but in small amouts. Speak to your doctor what he or she recommends, some supplements may interact with other medications, including antibiotics or diuretics. During the cold season the dose of zinc may be increased if the doc agrees.
High doses of zinc can cause nausea, indigestion, diarrhea, abdominal cramps and vomitting.
High levels of vitamin B6 might increase the need for zinc. High levels of zinc might impact calcium absorption. Supplementing with calcium and iron greatly reduces serum levels of zinc. Copper inhibits zinc absorption and can lead to defficiency.
Zinc as a cold fighter
Zinc is known to be helpful to fight cold and boost the immune system. At first signs of a cold it is recommended to take vitamin C and immediately after put a zinc lozenge in your mouth. Let the zinc to deal with a cold by acting locally in the throat and palate and the nasopharyngeal area. It should stay in the mouth at least 5 minutes, don't try to swallow it immediately. Ask your doctor about the vitamin C and zinc dosage when you feel catching a cold (right at the beginning - runny nose, scratchy throat........)
Zinc, mineral balance and copper toxicity in menopause
Zinc and copper must both be in balance with hormones. Too much copper and low zinc in the body can lead to insomnia or sleep interuptions. Too much copper is linked to hair loss - vitamin C doesn't circulate to the hair roots because of too much copper in the body (and shampoo full of toxic chemicals in it can be another reason ), anxiety, weight loss or weight gain. You need more zinc to balance and metabolize copper. Zinc is great to take for anxiety in menopause, because it balances copper that makes the body hyperactive and hyperanxious.
Copper toxicity is not recognized by doctors much, you have to talk to a natural healthy alternative medicine doctor!! Research shows that next to copper, uranium and nickel can be toxic for us as well.
Food that can contain copper that we think is healthy for us is avocado, cashews, sunflower seeds, tea (herbal tea is better), chocolate - eat them in moderation!
Vegan and vegetarian diets are higher in copper, - zinc needs to be added to the diet to create balance in the body.
We can find copper in pots, mercury teeth filling, water tubes, in multivitamins...
You can ask your doctor to take a hair mineral test or blood test to see how much copper is in your body. In menopause lot of women don't feel good and suffer from hair loss because of copper overload - this is something we don't hear often but it is important to know.
The number 2 mineral (after zinc ) to balance copper is magnesium.
MAGNESIUM
Magnesium is an essential mineral. It is the least abundant serum electrolyte in the body. 99 percent of the body 's total magnesium is stored in our bones, muscles and soft tissues. 1 percent is in the blood supply.
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body including regulating muscle and nerve function, blood sugar levels, blood pressure, making protein, bone and DNA. Our kidneys control levels of magnesium within the body and excrete magnesium into the urine every day.
Benefits of magnesium:
Magnesium can boost energy and moods, it creates energy, has anti-inflammatory benefits, activates muscles and nerves (it calms nerves), helps with heavy metal detoxification in the body, it protects bones and teeth, it supports kidney, bladder, liver, and bowel. It can help prevent migraines, it promotes better sleep, fights depression and more.
Our body loses magnesium every day from our muscle movement, heart beat and hormone production. We need to have small amounts of this important mineral daily from food or magnesium supplements.
Magnesium supplements:
There are different forms of magnesium:
Magnesium Citrate or Lactate - use for improving digestion and intestines, the form with no citric acid is healthier. Magnesium Citrate has laxative effects.
Magnesium Chloride oil - skin application; for people with digestive disorders and for athletes to increase energy and to dull muscle pain and to heal wounds or skin irritations
Magnesium Glycinate - highly ansorbable; it is believed to be the most bioavailable form of magnesium, does not cause to loose bowels like some other magnesium forms
Magnesium Malate and Taurate - best magnesium form for the heart
Magnesium Orotate - low doses are helpful with multiple sclerosis, mood disorders and cancer
Epsom salts - bath treatment that gets magnesium in your body through your skin (if you are sensitive to sulfur or sulfates, don't use)
Forms of magnesium to avoid, because they have adverse health reactions:
Magnesium Chelate, Magnesium Glutamate and Magnesium Aspartate
Talk to your doctor which magnesium supplement would be recommended for you.
Magnesium deficiency symptoms:
Deficiency is very common, lot of people have deficiency without even knowing it. It is because of the life full of stress; the more stressed we are, the more magnesium we need. Magnesium is farmed out of soil. Soil depletion lowers the amount of magnesium present in crops. Another reason for deficiency is high rates of prescription medication and antibiotic use - magnesium can not be absorbed and properly utilized from foods.
There are more and more people with unhealthy gut and digestive disorders that leads to malabsorption of magnesium in the gut.
Symptoms:
numbness, tingling, muscle cramps or spasticity, seizures, abnormal heart rhytms, stroke, gluten sensitivity, PMS, osteoporosis, chronic kidney disease, arteriosklerosis, obesity, poor concentration, weakness, hormonal imbalance, mood swings, anxiety, depression, nervousness, insomnia, migraines, failure to thrive
It is important to talk to your doctor about magnesium and get tested for magnesium deficiency. You and your doctor can make a plan about which form of magnesium to take and how much. What is the best option for you. Depends on your gender, age, stress level, lifestyle etc.
Magnesium is connected to other nutrients within the body. Vitamin D requires magnesium to be metabolized. Magnesium helps counterbalance high levels of calcium in the body when people take calcium supplement regularly. Magnesium is the key to calcium absorption. Too much calcium with too little magnesium can lead to arthritis, osteoporosis or heart disease. If you have kidney failure, heart blockage, do not take magnesium supplements.
Magnesium rich foods:
leafy greens (spinach, kale, swichss chard), pumpkin seeds, almonds, dark chocolate, black beans, tofu, cashews, flaxseeds, avocados, figs, bananas, kiwi, guavas, blackberries, raspberries, chinook salmon, halibut, yogurt, kefir
CALCIUM
Calcium is the most abundant mineral in the human body. It is stored mostly in the bones and teeth in the form of calcium deposits.
Calcium is needed to control levels of magnesium, phosporus and potassium in the blood.
Roles of calcium within the body:
supports bone health (together with vitamins D and K)
may help prevent osteoporosis
helps lower high blood pressure
defends against cancers
supports muscle and nerve functions
supports kidney, heart and other organs
regulates several neuronal functions
it is involved in memory function
it is a crucial element of brain cells communication
Deficiency symptoms:
weak bones, osteoporosis
weakness, fatigue
muscle spasms
irritability
delay in children's growth and development
heart problems
blood pressure problems
Calcium supplements
There are lot of synthetic low quality harmful toxic supplements on the market today. It is better to choose food-based supplements together with vitamin D and magnesium
Calcium Carbonate - This supplement is the most constipating, least expensive but contains the highest amount of calcium
Calcium Phosphate - does not cause gas or constipation
Calcium Citrate - it is the most easily absorbed, it is more expensive; it does not contain much elemental calcium, these supplements should be taken in small doses, preferably at mealtime to increase absorption
Tricalcium Phosphate - is calcium salt, found in calcium supplements. It is a concentrated source of calcium; can be derived from phosphate rocks, calcium from plant sources and ammonia.
Tricalcium Phosphate can be found in baby powders, toothpastes or antacids.
It is associated with kidney stones, cardiovascular problems, hypercalcemia and cancer.
Calcium Phosphate - is a family of minerals and materials containing calcium ions and phosphate anions. Some contain oxide and hydroxide as well. Calcium Phosphate is used to prevent and treat calcium deficiencies. When calcium and phosphorus levels are abnormal, calcium deposits can appear on the skin (face, fingertips, around knees or elbows). In this case the thyroid, vitamin D levels and kidneys have to be tested by the doctor.
Too much calcium in the blood can affect the brain, that could lead to anxiety and depression later. Too much calcium in the blood is called hypercalcemia. It goes together with too much vitamin D.
Calcium levels are controled by the parathyroid glands (on the neck behind the thyroid).
When the body needs calcium, these glands secrete a hormone which signals the bones to release calcium into the blood, the kidneys to excrete less calcium into the urine, and to activate vitamin D to absorb more calcium in the digestive tract.
Symptoms of overactive parathyroid glands:
poor bone health -unbalance levels of calcium in the body
abnormal bone activity- bone pain, muscle weakness
kidney stones
fatigue
confusion
anxiety, depression
abnormal heart rate and brain function
digestive problems and more
It is recommended to drink plenty of water, move and exercise, follow the guidelines for medication and supplements by your doctor (how much calcium, vitamin D together). Long term vitamin D and calcium intake may lead to risk of kidney stones.
Doctor should check for levels of calcium in the blood and urine and explain the balance between calcium, vitamin D, magnesium and mention also importance of vitamin K2 and vitamin D3.
Calcium rich foods:
seeds - chia seeds, poppy seeds
seaweeds, black beans, almonds, raw broccoli, kale, watercress, sardins, tuna
kefir, yogurt and high- quality dairy products from grass-fed and happy cows,
raw milk
cook leafy greens and soak nuts and seeds
In this article we focused on the most important minerals and elements for our health.
There are much more and more information out there.
I will create more info about other important minerals and vitamins in the future.
The more you know about healthy foods, vitamins and minerals the healthier you get!
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