Those Marvelous Minerals (part 2)

Calcium

Calcium is the most abundant mineral in our bodies and we need to ingest it in sufficient amounts throughout our lives to maintain good health. Ninety-nine percent of the calcium in our bodies is in our bones and teeth. The other one percent circulates in the bloodstream.

This mineral has many important functions in the body not the least of which is helping to transport nerve impulses from the brain to all parts of the body. This function is directly involved in the further need for calcium to promote the contraction and relaxation of the muscles, including normalizing the heartbeat and keeping us in a calm frame of mind.

Most of us are aware of the need for calcium to build and maintain strong bones and teeth. It is important in helping us keep a proper acid-alkaline balance.  When our blood calcium level drops, we become irritable and nervous. If our calcium intake has been adequate, we can draw from a special calcium storage site in the bones called trabeculae. The trabeculae are long, slender crystals of calcium in the ends of our bones and will release calcium into our system when we are under stress. If we are deficient in calcium, stress will take it directly from the bones.

Calcium deficiency symptoms include irritability, depression, nervousness, tooth decay, cramps (especially in the legs), insomnia, heart palpitations, retarded growth, soft bones (osteomalacia) and brittle bones (osteoporosis).  Calcium is also seized from the spine and pelvic bones. The breaking of the hip or thighbone in older persons is often because the bones have been robbed of so much calcium that they cannot continue to support the body weight. It is thought that these people slip and fall. In many cases, the bones themselves break while the persons are still standing, which causes them to fall.

In order for calcium to function, vitamins A, C, and D, and the mineral phosphorus must be present. These nutrients help in the absorption of calcium and in turn, calcium helps them to do their work. Calcium is the most difficult mineral to absorb and needs an acid environment to dissolve it and make it available for distribution throughout the body.  When the stomach is not producing sufficient amounts of hydrochloric acid (not uncommon as we age), hydrochloric acid tablets can be of help in the digestion of calcium, iron and protein. (Some people with ulcers cannot use these tablets).

Food sources include milk, cheese, egg yolk, molasses, almonds, sesame seeds, Brussels sprouts, spinach, mustard, collard and turnip greens.  You may wish to supplement to be sure you are getting the recommended daily amount (RDA) of calcium, 1000 – 1500 mgs for adults with persons over 50 needing 1500+ and 1,000 - 1,400 mgs. for children.  There are many different forms of calcium supplements including calcium lactate, calcium citrate and chelated calcium.  Chelated calcium has been bound with an amino acid molecule that makes it more easily absorbed.  For years we have known that those who are bedridden have an inability to utilize calcium. They show a calcium deficiency even when on supplementation. The use of exercise which could be done while in bed was tried but the problem remained. Finally it was found that in order to absorb calcium, we must be on our feet for at least a couple of hours each day. This has something to do with the pull of gravity on our bodies. The inability of the body to use calcium while lying has also been a problem to our astronauts.

Phosphorus

This mineral works in combination with calcium in our bodies. Sixty-six percent of the body phosphorus is contained in the bones while the remainder is in soft tissue as both organic and inorganic phosphate. When phosphorus is excreted from the body, it takes a certain amount of calcium with it, so for maximum efficiency, calcium and phosphorus need to be balanced in a ratio of 2:1 calcium to phosphorus. We get adequate amounts of phosphorus in our diet and seldom need to supplement.  Because meat is especially high in phosphorus, extra calcium needs to be supplied to the body with those foods to maintain the balance. The presence of vitamin D also helps to normalize this balance.  Avoid carbonated drinks as they contain a high amount of phosphorus.

Phosphorus is necessary for the synthesis of protein, carbohydrate and fat. It regulates the hydrostatic pressure in the blood, thereby controlling the viscosity of the blood stream. It is important in building strong bones and teeth.  Phosphorus influences muscular tone and structure and also functions as a kind of "accelerator control' for the entire autonomic nervous system. This includes the stimulation of muscular contraction, the secretion of glandular hormones, nerve impulses, and kidney functioning.

Phosphorus is a brain food, linking with fats and lecithin to form phosphorized fats, phospholipids, necessary to our brain cells. As Carlton Wade states in his book The Magic Minerals, "Although 85 percent of your brain consists of water, the solid matter is made up of phosphorized fats. These fats should increase in proportion as your nervous system matures – and your brain should grow wiser."  Phospholipids also make up a large part of the cell membrane that surrounds ALL our cells. .

Phosphorus deficiency manifests many of the same symptoms as calcium deficiency: nervousness, poor mineralization of bones, retarded growth, and osteomalacia. Other symptoms include deficient nerve and brain function, reduced sexual power, general fatigue and, in extreme cases, irregular breathing.

Natural food sources of phosphorus include cheese, milk, eggs and meats, raisins, mushrooms, wheat bread, oatmeal, walnuts, almonds and rice. Because phosphorus is contained in many foods, there is seldom a deficiency. In fact, leg cramping can be caused from too much phosphorus, in which case increased calcium intake will solve the problem.

Magnesium

We are just beginning to understand the benefits of magnesium in our bodily functions. It is found throughout our system and most people are deficient.     Its effectiveness as a natural tranquilizer gives us a clue to its use by the nervous system. Dr. Ruth M. Leverton in Food tells us "animals on a diet deficient in magnesium become extremely nervous and give an exaggerated response to even small noises or disturbances." These symptoms disappear when sufficient magnesium is given.   Continuous magnesium deficiency will also cause a loss of calcium and potassium from the body and can lead to kidney damage and kidney stones, muscle cramps, “restless leg,” artherosclerosis, heart attack, seizures, nervous irritability, headaches, marked depression and confusion, impaired protein metabolism and premature wrinkles.  Magnesium deficiency in children has been linked to “slowness” and behavioral problems.

Food sources are lima beans, almonds, oatmeal, whole wheat flour, brown rice, all leafy green vegetables, asparagus, figs, lemons, grapefruits, yellow corn, oil-rich nuts and seeds, wild rice, pineapples and celery.  Unrefined vegetable oils such as olive and canola are good because of their magnesium content. Because alcohol destroys magnesium in the body, it is a special need of heavy drinkers.  Magnesium is removed by food processing and cooking.

The RDA for magnesium is 350 mgs but can be safely supplemented up to 600 mg daily. Because deficiency is common, a magnesium supplement could be beneficial. Ask at your health food store about the several types of magnesium supplements available. Because of its alkalinity, magnesium as a supplement should be taken between meals so that it doesn't interfere with the digestive process.

In the next issue we will continue our discussion of the major minerals and also introduce the trace minerals.

Health is not everything, but without spiritual and physical health, everything is nothing. Until next time we meet – may God Bless you with good health, with a little help from you!

The information in these columns is for educational purposes only and not to diagnose or treat any medical condition. Please consult your physician for any serious condition.

Len Rossi, ND has been a proponent of Natural Healing for 30 years. After a 25-year career as a pro wrestler, Len earned his Doctor Of Naturopathy degree in 1982 and is a Licensed Massage Therapist.