A basic working knowledge of the main vitamins and minerals used by the human body for folk and practitioners of a variety of treatments.
Definitions:
| Mineral | Chemical element (as opposed to organic compound, as in the case of vitamins) necessary for the health and maintenance of bodily functions. |
| Macro Mineral |
Definition: 1.Minerals found in a typical adult human body in quantities greater than 5g. 2.Minerals required by a typical adult human body in quantities greater than 100mg per day. |
| Micro Mineral |
Definition: 1. Minerals found in a typical adult human body in quantities less than 5g. 2. Minerals required by a typical adult human body in quantities of 1mg-100mg per day. |
| Trace Element | Chemical element which are required in small concentrations for normal bodily functions and growth.There is some overlap between the classification such elements as “Micro Minerals” and “Trace Elements” – in different textbooks copper, manganese, zinc, for example, can be placed in one or other category. |
The following table (in alphabetical order within categories) includes basic information about some of the major minerals used by the human body.
| Mineral | Functions | Sources | Deficiencies | Excessive Intake |
| Macro Minerals: | ||||
|
Calcium (Ca)
|
Key constituent of bones and teeth;Essential for vital metabolic processes such as nerve function, muscle contraction, and blood clotting. | Dairy Produce | Deficiency (or insufficient uptake) may lead to:Osteomalacia; Osteoporosis; Rickets; Tetany. | Formation of “stones” in the body, especially the Gall Bladder and the Kidneys. |
|
Iron (Fe)
|
Essential for transfer of oxygen between tissues in the body; |
Blood (e.g. “Black Pudding”); Eggs; Green (leafy) vegetables; Fortified foods (e.g. cereals, white flour); Liver; Meat;Nuts; Offal; Peas; Whole grains. | Deficiency may lead to:Anaemia;Increased susceptibility to infections. | Long-term excessive intake of iron can lead to:Haemochromatosis or Haemosiderosis (involving organ damage), and both of which are rare;Insufficient calcium and magnesium in the body (because these minerals compete with each other for absorption);Increased susceptibility to infectious diseases. |
|
Magnesium (Mg)
|
Essential for healthy bones;Functioning of muscle & nervous tissue;Needed for functioning of approx. 90 enzymes. |
Eggs;Green leafy vegetables; Fish (esp. shellfish); Milk (and dairy products); Nuts; Wholemeal flour. | Deficiency can occur gradually, leading to:Anxiety; Fatigue; Insomnia; Muscular problems; Nausea; Premenstrual problems.The most extreme cases of deficiency may be associated with arrhythmia. | Unusual. |
|
Phosphorous
(P) |
Constituent of bone tissue;Forms compounds needed for energy conversion reactions (e.g. adenosine triphosphate – ATP). |
Dairy products; Fruits (most fruits); Meat; Pulses; Vegetables (leafy green ). | Insufficient phosphorous may lead to:Anaemia; Demineralization of bones; Nerve disorders; Respiratory problems; Weakness;Weight Loss. |
Excess phosphorous can interfere with the body’s absorption of: calcium, iron, magnesium, and zinc. |
|
Potassium (K)
|
Main base ion of intracellular fluid;Necessary to maintain electrical potentials of the nervous system – and so functioning of muscle and nerve tissues. |
Cereals; Coffee;Fresh Fruits;Meat; Salt-subsitutes; Vegetables; Whole-grain flour. | Insufficient potassium in the body may lead to: General muscle paralysis;Metabolic disturbances. | Excessive amounts in the body (whether due to intake or other causes) may lead to:Arrhythmia, and ultimately cardiac arrest (“heart attack”). Metabolic disturbances. |
|
Sodium (Na)
|
Controls the volume of extracellular fluid in the body;Maintains the acid-alkali (pH) balance in the body;Necessary to maintain electrical potentials of the nervous system – and so functioning of muscle and nerve tissues. |
Processed bakery products;Processed foods generally (incl. tinned and cured products);Table Salt |
Insufficient sodium in the body may lead to:Low blood pressure; General muscle weakness/paralysis; Mild Fever; Respiratory problems. |
Excessive amounts in the body (whether due to intake or other causes) may lead to:Hypernatraemia; De-hydration (especially in babies);Possible long-term effects may include hypertension. |
|
Micro/Trace Minerals:
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Chromium (Cr)
|
Involved in the functioning of skeletal muscle. |
Cereals; Cheese; Fresh fruit;Meat;Nuts;Wholemeal flour. | Deficiency may lead to:Confusion; Depression; Irritability; Weakness. |
|
|
Copper (Cu)
|
Part of the enzyme copper-zince superoxide dismutase (CuZn SOD);Also present in other enzymes, including cytochrome oxidase, ascorbic acid oxidase, and tyrosinases;Found in the red blood cells, and in blood plasma; |
Cocoa; Liver; Kidney;Oysters; Peas; Raisins. | Insufficient copper has been associated with:changes in hair colour & texture, and hair loss; disturbances to the nervous system; bone diseases. Serious deficiency is rare but can leadto: Menke’s syndrome. |
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|
Manganese (Mn)
|
Antioxidant properties; Fertility;Formation of strong healthy bones, nerves, and muscles;Forms part of the enzyme copper-zince superoxide dismutase (CuZn SOD) system; |
Avocados; Nuts; Pulses;Tea; Vegetables; Whole-grain cereals. | Deficiencies are unusual but may lead to:Bone deformities;Rashes & skin conditions;Reduced hair growth;Retarded growth (in children). | Excessive intake has been associated with brain conditions such as symptoms similar to those resulting from Parkinson’s disease. |
|
Selenium (Se)
|
Antioxidant properties (prevents peroxidation of lipids in the cells);Essential component of the enzyme glutathione peroxidase;Contributes to efficiency of the immune system -very wide variety of protective functions within the body. |
Egg yolk; Garlic; Seafood; Whole-grain flour. | Deficiency may lead to:Cardiomyopathy; Kaschin-Beck disease (affects the cartilage at joints). | Excessive intake can lead to selenium poisoning. |
|
Sulphur
(S) |
Healing build-up of toxic substances in the body;Structural health of the body (sulphur is a part of many amino acids incl. cysteine and methionine);Healthy skin, nails & hair. |
Beans; Beef; Cruciferous vegetables (e.g. broccoli); Dairy produce; Meat . | Deficiency of sulphur is unusual. | |
|
Zinc
(Zn) |
Needed for: functioning of many (over 200) enzymes and strong immune system. | Dairy produce; Egg yolk;Liver; Red meat; Seafood; Whole-grain flour. |
Deficiency is rare but may lead to:Lesions on the skin, oesophagus and cornea;Retarded growth (of children);Susceptibility to infection. | Excessive intake is not a common problem but especially if zinc supplements are taken over an extended period of time, can reduce the absorption of Copper (so Copper supplements may also be appropriate). |