Minerals

(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org, please feel free to visit the school website)

 

Boron (trace element): Boron is necessary in the production of many hormones and is needed for healthy bones and muscles. It enhances brain function and promotes alertness.

Boron deficiency: Boron deficiency is very rare, however it has been shown to reduce the loss of calcium and magnesium in postmenopausal women and the elderly.

Good sources of Boron: apples, alfalfa, cabbage, lettuce, peas, soybeans, raisons, prunes, carrots, grapes, dark green leafy vegetables, pears, raw nuts, and whole grains.

Calcium (macro-mineral): Calcium is very important for healthy teeth, bones, and gums. It helps to maintain a healthy heartbeat and it helps in transmitting nerve impulses. It lowers cholesterol, prevents cardiovascular disease and cancer.

Calcium deficiency: aching joints, brittle bones, teeth and nails, eczema, high blood cholesterol and blood pressure.

Good sources of Calcium: dairy foods, cooked bones (as in fish), tofu, sesame seeds, turnip greens, broccoli, almonds, asparagus, collards, and dandelion greens. Note: Vitamin D is necessary for calcium absorption. A diet high in fat, protein, and/or sugar affects calcium intake. Iron and oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans, and spinach) can hinder absorption. Phosphorus (soft drinks are very high in phosphorus) causes calcium to be extracted from the body.

Chromium: (trace element) Chromium has to do with the metabolism of glucose, fatty acids, proteins and insulin production. It is vital in maintaining blood sugar levels. 9 out of 10 Americans are deficient in chromium. The chromium content is lost in the high processing of foods. High sugar in the average American diet causes a loss of chromium in the body. This chromium deficiency is crucial because one third of Americans are diabetic, hypoglycemic, or pre-hypoglycemic. Caution: If you have insulin-dependant diabetes you should not use chromium unless prescribed by your doctor.

Chromium deficiency: glucose intolerance (especially if you have diabetes), inadequate metabolism of amino acids, anxiety, fatigue.

Excess Chromium: chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney or liver impairment. Note: The amount of chromium the body needs depends on the person and their tolerance to it. Athletes, or people that live very active lifestyles and consume more carbohydrates than the average person, have higher chromium requirements.

Good sources of Chromium: beer, brewer’s yeast, brown rice, cheese, meat, shell fish, legumes and whole grains.
Copper: (trace element) Essential to the production of blood cells, bones, and hormones. It also helps produce elastin and collagen, both important for the skin.

Copper deficiency: Copper deficiency can be the cause of Osteoporosis, anemia, baldness, diarrhea, weakness, skin sores, and increased blood fat levels.

Excess Copper can cause: Copper toxicity, which has been associated with depression, irritability, nausea, vomiting, nervousness, and joint and muscle pain.

Good sources of Copper: Copper is used in cookware and plumbing and is in many foods: Avocados, nuts, barley, seafood, cherries, olives, mushrooms, broccoli, garlic, oranges, and beets.
Fluorine: (trace element) (See section “Fluoride in Drinking Water”) Fluorine is very important for the teeth and bones and may prevent heart disease and cancer.

Fluorine deficiency: Fluorine deficiency causes brittle teeth and bones.

Good sources of Fluorine: goat’s milk, seaweed, rice, avocados, cabbage, black-eyed peas, rye, seafood, meat and tea.

Germanium: (trace element) Germanium helps to oxygenate the cells. This has the effect of helping rid the body of toxins, keeping the immune system working properly and helps in fighting pain. Studies have shown germanium will improve many illnesses, including rheumatoid arthritis, food allergies, chronic viral infections, cancer and aids.

Germanium deficiency: Germanium is in all organic material; therefore, deficiency does not occur.

Excess Germanium can cause: Rarely, high levels of germanium will cause kidney problems or toxic reactions in some people.
Good sources of Germanium: The highest concentration of Germanium is in broccoli, celery, garlic, shiitake mushrooms, milk, onions, rhubarb, sauerkraut, tomato juice and the herbs aloe vera, comfrey, ginseng, and suma.

Iodine: (trace element) Iodine is needed to form thyroxine, the thyroid hormone which regulates energy production in the body.
Iodine deficiency: Iodine deficiency is the cause of goiter, or enlargement of the thyroid gland. Deficiency in children can cause mental retardation. Iodine deficiency is also linked to breast cancer, fatigue, and weight gain.

Excess Iodine: Excessive amounts of Iodine can actually be very small, sometimes as little as 750 micrograms daily. Too much Iodine in the diet can inhibit the secretion of thyroid hormone and can produce a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.

Good sources of Iodine: Iodized salt, seafood, and live yogurt are good sources of Iodine. Some foods will actually block iodine from getting to the thyroid gland when eaten in large amounts. These foods include brussel sprouts, cabbage, cauliflower, kale, peaches, pears, spinach and turnips. If you have an under active thyroid it is recommended to limit your consumption of these foods.

Iron: (trace element): Iron is the key element in hemoglobin, which carries oxygen in the bloodstream. Iron is the most abundant mineral in the blood. Iron is also important in growth, energy production, and is used by many enzymes. Iron is also important for a healthy immune system.

Iron deficiency: Iron deficiency is usually the result of inadequate food sources of the mineral. However, intestinal bleeding, poor digestion, ulcers, prolonged use of antacids, high intake of the mineral phosphorus, or excess coffee and/or tea consumption can also cause it. Menstruating women can become iron deficient, and extreme exercise and heavy perspiration lessen the amount of iron in the body as well. Symptoms of Iron deficiency include anemia, brittle hair, hair loss, fragile bones, difficulty swallowing, dizziness, fatigue, nervousness, pallor and slowed mental reactions. Another symptom is nails that are spoon-shaped or have ridges running lengthwise.

Excessive Iron: Iron is stored in the tissues, an excessive amount will cause the production of free radicals. Also, too much iron has been linked to heart disease and cancer. An added caution is to not take iron supplements if you have an infection. Because bacteria needs iron for growth, the body will actually “hide” iron in the body, in the liver and other storage sites when an infection is present.

Good sources of Iron: Animal sources are the easiest for the body to absorb. Taking vitamin C with iron will help its absorption. Meat, eggs, fish, whole grains, green leafy vegetables, molasses, cocoa, prunes, and seaweed are good sources of the mineral.

Magnesium (macro-mineral): Magnesium is very important in the body. It is vital in over 300 enzymes as a catalyst. Research shows magnesium may help to prevent cardiovascular disease, osteoporosis, and some forms of cancer. It can also reduce cholesterol levels. Magnesium supplements have been found to lower birth defects when taken by pregnant women. Without magnesium the body would actually calcify soft tissue. It is also involved in maintaining the body’s proper pH balance and normal body temperature.

Magnesium deficiency: Lack of sufficient magnesium can cause confusion, insomnia, irritability, poor digestion, rapid heartbeat, seizures, cardiovascular problems, hypertension, asthma, chronic fatigue, chronic pain syndrome, depression, insomnia, and irritable bowel syndrome. Magnesium deficiency can also contribute to the formation of kidney stones. Magnesium testing should be routine because low magnesium levels worsen almost all diseases.

Good sources of Magnesium: Magnesium is found in most foods, especially seafood, meat, and dairy products. Other good sources are whole grains, lima beans, taco shells, black-eyed peas, seeds, wheat germ, apricots, leafy green vegetables, soybeans and buckwheat.

Manganese (trace element): Manganese is used to form bones and cartilage in the body. It is also involved in protein and fat metabolism, blood sugar regulation and healthy nerves and immune system.

Manganese deficiency: Deficiency of this trace element is extremely rare but may lead to confusion, convulsions, problems with sight and hearing, heart disorders, high cholesterol levels, hypertension, irritability, memory loss, profuse perspiration, tooth-grinding, tremors, and a tendency toward breast ailments.

Good sources of Manganese: avocados, nuts, seeds, seaweed, whole grains, wheat germ, ginger and tea.

Molybdenum: (trace element) Molybdenum is necessary for nitrogen metabolism, it forms part of certain enzymes, it promotes normal cell function and it is an antioxidant. It is also good for the teeth and bones.

Molybdenum deficiency: Deficiency is caused many times by eating mostly refined and processed foods. It can cause mouth and gum disorders, cancer, and impotence in older men.

Excess Molybdenum: High doses of this trace mineral can cause Gout which is when Uric acid salts are not secreted through the urine like they should. Therefore, they accumulate in the joints, causing swelling and pain, usually happening in the big toe and usually not until middle age.

Good sources of Molybdenum: whole grains, legumes, cereal grains, dark leafy vegetables, sunflower seeds, and peas.
Phosphorus: (macro-mineral) Phosphorus is an important mineral in bone formation, production of red blood cells, and contraction of the heart muscle, normal heart rhythm, as well as kidney function. It assists in using vitamins and converting food to energy.

Phosphorus Deficiency: Deficiency is very rare but can cause anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, weakness, and weight changes.

Excessive Phosphorus: Too much phosphorus will block calcium intake.

Good sources of Phosphorus: Phosphorus is found in most foods, especially highly processed foods and soft drinks. Some healthy food sources rich in Phosphorus are whole grains, asparagus, corn, dried fruit, garlic, legumes, nuts, seeds, meat, and fish. Vitamin D increases phosphorus effectiveness.

Potassium (macro-mineral): Potassium is important for maintaining a healthy nervous system. Being an electrolyte (which is a electrically charged atom) it works together with sodium to control the body’s water balance and it maintains a proper environment around every cell in the body. Working with magnesium, it can help prevent calcium-oxalate kidney stones.

Potassium deficiency: The function of cell maintenance by potassium has been shown to decrease with age, which may cause lethargy and weakness in elderly people. Deficiency may also cause dry skin, acne, chills, cognitive impairment, constipation, depression, diarrhea, edema, nervousness, insatiable thirst, glucose intolerance, insomnia, low blood pressure, periodic headaches, and salt retention.

Good sources of Potassium: Some things reduce potassium absorption like caffeine, tobacco, and large amounts of licorice over long periods of time. Also high stress levels will increase the body’s requirements of potassium. Some good food sources are: apricots, avocados, bananas, lima beans, brown rice, dates, dulse, figs, dried fruit, raisins, nuts, potatoes (especially baked), and green leafy vegetables.

Selenium (trace element): Selenium is an antioxidant, and it is an assistant to many enzymes. It regulates the thyroid hormone and it increases both red and white blood cells in the body. It has been shown to prevent certain cancers.

Selenium deficiency: Deficiency is linked to cancer and heart disease. It can also cause exhaustion, growth impairment, infections, liver impairment, and sterility.

Excessive Selenium: arthritis, brittle nails, garlicky breath odor, hair loss, irritability, pallor, skin eruptions, tooth loss and yellowish skin.

Good sources of Selenium: Depending on the selenium content of the soil (many newer soils are lacking in this mineral) selenium can be found in grains, meat, and vegetables. Other good sources are brazil nuts, cashews, soybeans, seafood, broccoli, and brown rice.

Silicon (trace element): Silicon is the most plentiful element on the planet after oxygen. It is involved in healthy bone growth and healthy tissues, nails, skin and hair.

Silicon deficiency: Silicon counteracts the effects of aluminum in the body. Shortage of silicon may contribute to Alzheimer’s disease and osteoporosis. Silicon levels lessen with age, so it is important for elderly people to get greater amounts.

Good sources of Silicon: whole grains, seaweed, alfalfa, beets, brown rice, soybeans, and leafy green vegetables.

Sodium: (macro-mineral) Sodium facilitates proper water balance and blood pH. It is an electrolyte similar to potassium and chloride so it helps accomplish fundamental functions in every cell in the body. It is also involved in stomach, nerve and muscle function.

Sodium deficiency: Deficiency is rare, as most people in America consume ample amounts of sodium. However, it does occur, especially in people that take diuretics for high blood pressure. Signs of deficiency include: stomach cramps, confusion, dehydration, depression, dizziness, fatigue, flatulence, hallucinations, headache, lethargy, memory impairment, and weight loss.

Excessive Sodium: This is a common problem. Too much sodium results in edema, high blood pressure, potassium deficiency, and liver and kidney disease.

Good sources of sodium: Almost all foods contain some sodium. If you add salt to food, sea salt or Himalayan salt crystals are the best for you.

Sulfur (trace element): Sulfur is an acid-forming element of the chemical composition of certain amino acids. Furthermore sulfur disinfects the blood, helps defend the body from bacteria and protects against radiation and pollution.

Good sources of sulfur: brussel sprouts, dried beans, cabbage, eggs, fish, garlic, kale, onions, meat, and wheat germ.

Vanadium (trace element): Vanadium is implicated in the creation of teeth and bones, and in growth and reproduction. It is also involved in cellular metabolism and has been shown to improve insulin utilization.

Vanadium deficiency: Linked to cardiovascular and kidney disease, impaired reproductive ability and increased infant mortality.

Good sources of Vanadium: dill, fish, olives, meat, radishes, vegetable oils and whole grains.

Zinc (trace element): Zinc produces many of the enzymes concerned with cell growth, immunity, and sexuality. It protects the liver and bones from damage. It is an antioxidant and has been found to help fight the duration of the common cold. It is important to have a balance between the minerals zinc and copper.

Zinc deficiency: May result in the loss of the senses taste and smell. A thin flaking fingernail with white spots is a sign of deficiency. In addition, acne, late sexual maturation, exhaustion, growth impairment, hair loss, impaired night vision, infertility, memory impairment, recurrent colds and flu, and slow wound healing are signs of zinc shortage.