Those Marvelous Minerals (part 3)

Minerals are one of the six vital nutrients we need for physical health. Each minute, three billion cells die within our bodies and three billion new cells are created! Proteins, enzymes, vitamins and minerals are necessary for this process. Why minerals? For many years, it has been known that minerals are contained within all living things.  Recent studies have identified these essential nutrients and their important roles in keeping us healthy.  In this issue we will continue with some more of the “major” minerals as well as “trace” minerals.

POTASSIUM

The most important work of potassium is done with magnesium. Together they keep our heart operating smoothly. Magnesium and potassium are responsible for regulating the transmission of the electrical impulses that signal the heart to beat.  Potassium stimulates the kidneys to excrete, and combines with phosphorus to send oxygen to the brain.

In the extreme, potassium deficiency causes an accumulation of sodium in the tissues, which can lead to edema, high blood pressure and heart failure.  Constipation, nervous disorders extreme fatigue, muscular weakness and low blood sugar (hypoglycemia) can all be deficiency symp­toms.

Natural sources include all vegetables (especially leafy greens), all fruit, whole grains, sunflower seeds, nuts, milk, potatoes (including peels) and bananas. Also included are molasses, dried fruits, watercress, mint leaves, green peppers, and chicory.

The RDA is 2,000 - 2,500 mgs. Potassium is available as a food supplement singly or in a multi-­mineral combination.

SODIUM

Sodium usually works in conjunction with potassium where it is found in the body. The kidneys and the pituitary gland regulate the blood/cell levels of these two minerals. Sodium is generally found in the fluids bathing the outside of the cells. A minute amount is found within the cells. Potassium occurs oppositely to sodium with the greatest amount within the cells.

Sodium controls the cell's water/mineral balance, and potassium sustains its water content.  Sodium is also needed for the manufacture of hydrochloric acid, saliva, enzymes and other secretions necessary to the digestive system.

Deficiencies are rare!  More often, sodium is in an overabundant supply because of the overuse of table salt (sodiumchloride). This can lead to water retention, high blood pressure, stomach ulcers, hardening of arteries and heart disease.

We get adequate salt from the vegetables we eat and recommend that salt for seasoning be natural sea salt that contains minerals besides the sodium chloride, some which deter the bad effects of table salt.

Natural sources are kelp, celery, romaine, watermelon, asparagus, seafood, poultry, beets, carrots, chard and dandelion greens.

The RDA is 2000-3000 mg.  One of the few RDA’s I consider to be excessive.  1500 to 2000 mg/day or less is my recommendation.

SULPHUR

Sulphur is "the beauty mineral" because of its ability to keep the hair sleek and glossy and the skin smooth and youthful. It works with the B vitamins for the good health of the nervous system. Sulphur also is part of the amino acids imperative to the regeneration of body tissues such as joint cartilage.

Brittle nails, split ends and skin disorders such as eczema, rashes and blemishes are all sulphur deficiency symptoms.

Food sources are heart, chicken, liver, dried beans, turkey, and lean beef. Also, radishes, turnips, onions, celery, horseradish, string beans, watercress, kale, fish and soybeans.

Sulphur is considered to be sufficient in an adequate diet so no RDA has been established for it.

IRON

Iron is necessary to the manufacture of hemoglobin in the blood.  It transports oxygen from the lungs to every cell of the body. These days iron deficiency anemia and the necessity of extra iron for women is common knowledge.  With sufficient iron, we have good color, bright eyes and lots of energy.

Anemia, the medical term for iron deficiency in the red blood cells, causes us to be pale, fatigued, shortness of breath, heart palpitations, deformation of nails (ridging and brittleness) and headaches.

Food sources for iron include barley, liver, oysters, bananas, lima beans, molasses, chard, almonds and raisins.

The adult person absorbs very little iron.  The body uses the same iron over and over again. It is difficult to obtain enough iron daily without supplementation, especially for women.  Vitamins Chelated minerals are absorbed best.

RDA is 10 mg. for males and 18 mg. for females until menopause.  Then the RDA is 10 mg.

NOTE: Anemia has causes other than iron deficiency. It can be due to a lack of B6, B12, and folic acid. Exposure to insecticides, chemo or radiation therapy can also cause anemia.

COPPER

Copper is necessary for the absorption of iron and support of the thyroid gland.  In addition, copper is involved in the development of bones, brain, nerves and connective tissues.

Deficiency can result in anemia, loss or graying of hair, faulty respiration, digestive problems, heart damage and general weakness.

Copper is found in almonds, beans, peas, green leafy vegetables, whole grains, prunes, raisins, pomegranates and liver.  RDA is 2 mgs.

IODINE

Iodine is most famous for its contribution to the proper functioning of the thyroid gland. Of the iodine in our system two/thirds of it is in the thyroid gland. The other third is in the blood and tissues.

The hormone produced by the thyroid gland that contains iodine is called thyroxin.   It regulates our metabolism and influences body weight.

Goiter, dry skin, hair loss, lack of energy, and weight gain can all be symptoms of iodine, deficiency. Serious and sustained deficiency can produce cretinism (a form of mental retardation), high blood cholesterol and heart disease.

The best food sources of iodine are iodized salt, kelp and other ocean vegetation, and fish.  RDA is 150 mcg. (0.15 mgs).

MANGANESE

This little known mineral is of vital importance to our good health.  It helps to nourish the nerves and brain and aids in the transmittance of messages between the brain, nerves and muscles in every part of the body.

In a study involving 122 people of all ages suffering from diabetes, manganese was found to be extremely low in every case, linking manganese deficiency with both diabetes and pancreatic disturbances.  Research done with myasthenia gravis, a failure of muscular coordination and loss of muscle strength, and multiple sclerosis shows manganese deficiency to be a factor in these disturbances.

Other symptoms of manganese deficiency are retarded growth, digestive problems, abnormal bone development, male and female sterility, impotence, and poor equilibrium.

Some natural sources are oatmeal, whole grain wheat and rye, corn, bananas, kale, beets, dried prunes, sweet potatoes, onions, liver, bran and wheat germ.

ZINC

Zinc has a multitude of diverse functions throughout the body. It is found in insulin as well as in the male reproductive fluid. It is also found in the hair, fingernails, toenails, all parts of the nervous system and the skin, liver, bones, blood, kidneys and pituitary gland.  It has a normalizing effect on the prostate gland.

Although we can become ill from getting too much zinc as a pollutant, more often the problem is that we need more dietary zinc. Zinc deficiency can result in slowness of the learning processes, susceptibility to infection, decrease of alertness, impaired sexual functions, birth defects, slow healing, a poor sense of taste and smell, and white spots on the fingernails. Zinc deficiency is also a factor in atherosclerosis, epilepsy, osteoporosis and schizophrenia.

Food sources are sprouted grains and seeds, "sour" breads, wheat bran and germ, brewer's yeast, milk, eggs, onions, oysters, herring, nuts, greens, and liver.

The RDA for zinc is 15 mgs. This amount plus is essential for elderly persons, pregnant women, and women taking "the Pill"

TRACE ELEMENTS

These are those elements in our bodies which are imperative to our good health but which occur in such minute quantities that we could not imagine that they were necessary. Times have changed, however, and an article in Science magazine stated that the "...evaluation of trace element concentrations will play a fundamental role in the diagnosis of illness and the manipulation of those concentrations may play an even greater role in prevention."  There are over 43 trace elements identified in tooth enamel alone.

Some trace elements include fluorine, chromium, molybdenum, cobalt, lithium, and selenium.

CHROMIUM

Research shows that chromium helps in the utilization of carbohydrates. Evidence indicates that it is of use in cases of glucose intolerance.  Diabetics improved their glucose tolerance when supplements of chromium were added to their diets. The normalizing effect of chromium is further demonstrated in reports that children suffering from both hyper- and hypoglycemia showed instantaneous cessation of symptoms when chromium was administered orally.

Brewer's yeast is the richest natural source of chromium. Others are unsaturated fats, meats and whole grains, and liver (fresh and desiccated). Refining removes the chromium from food.  Chromium supplements are available in your health food store.

SELENIUM.

This mineral works with vitamin E in a backup capacity. Vitamin E works to prevent the formation of fatty substances in the blood. If vitamin E is insufficient, selenium destroys the fatty byproducts that have formed.

Selenium occurs in the same natural foods where other trace minerals are found and also in milk and organ meats. It can be purchased in combination with vitamin E or singly.

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.