mineral magic

Here's how to navigate through the amazing benefits of dietary minerals.

Ever since it became apparent that the RDAs (Recommended Daily Allowances) were only meant to prevent disease-level deficiencies, and not to promote optimal health, nutritional researches began to focus more on the critical roles that minerals play in human health, and in fact, for human life even exist.

There are a group of inorganic (non-living) substances that have a large impact on health. In fact, these small but powerful substances are responsible for maintaining and controlling homeostasis (internal balance). Additionally, while vitamins play a key role in health maintenance, they cannot function properly without the assistance of these co-factors or partners, known as minerals.

To understand the significant role that mineral elements play in supporting, controlling and preserving health, note that:

* Minerals are the catalysts that make enzyme function possible.

* Minerals act as control agents in many metabolic and enzymatic functions and, without them, human life stop.

* Minerals are essential and compose two-thirds of all the nutrients needed by the human body.

* Minerals contribute to energy production, and are vital to maintaining body structures.

* Minerals aid the body in its self-healing, repair, defense and regeneration.

* Hormone secretion in glands depends on minerals.

* Minerals help speed up waste removal from the body.

WHAT ARE MINERALS?

Minerals are essential inorganic substances (not produced by plants or animals). "Essential" means they are absolutely necessary to maintain health and must be obtained from outside sources because our bodies do not make them. When minerals are dissolved in the blood, they break apart and form charged particles known as "ions." These minerals in their ion state carry either negative or positive charges, much like a car battery. It is the charged mineral ions that create the electrical power that runs our bodies, much like a car battery that supplies the charge to keep all of the internal mechanisms operating.

MINERAL CLASSIFICATION

Because of the varying needs and content in the body, minerals are classified as either macro (major) or micro (trace) minerals. Minerals needed in larger quantities (dosages exceeding 100 milligrams) are considered macro. Micro minerals are needed in daily dosages of less than 100 milligrams. Micro and macro minerals are both necessary, as taking one without the other can have serious negative consequences on your health.

the essential major minerals are:

* Calcium

* Potassium

* Chloride

* Sodium

* Magnesium

* Sulfur

* Phosphorus

the essential micro-minerals are:

* Chromium

* Iron

* Cobalt

* Manganese

* Copper

* Molybdenum

* Fluoride

* Selenium

* Iodine

* Zinc

Some of our most important minerals are:

* calcium

FOOD SOURCES: milk and dark-green veggies

WHY WE NEED IT: builds strong bones, conducts nerve transmission, aids blood clotting, regulates the heartbeat.

HOW MUCH: 1,000-1,500 mg/day (for adults)

* chromium

FOOD SOURCES: brewer's yeast, meat, shellfish, brown rice, cheese and whole grains

WHY WE NEED IT: helps stabilize blood sugar levels, reduces LBL ("bad") cholesterol

HOW MUCH: 150-200 mcg/day as trivalent chromium

* copper

FOOD SOURCES: meat, whole-grain cereals, raisins and drinking water

WHY WE NEED IT: vital to respiration and works with hemoglobin (the protein that carries most of the oxygen in the blood). Helps immune system and heart functions.

HOW MUCH: 9 mg/day (through food)

* iron

FOOD SOURCES: eggs, fish, sunflower seeds, dark grapes, black beans and

sesame seeds

WHY WE NEED IT: helps fight fatigue and prevent infections. Helps promote the release/function of antibodies.

HOW MUCH: 10-20 mg/day

* magnesium

FOOD SOURCES: beans, bran and Brussels sprouts

WHY WE NEED IT: responsible for proper nerve function, bone health, heart function and aids in stress reduction

HOW MUCH: 500-1,000 mg/day

* phosphorus

FOOD SOURCES: meat, poultry and eggs

WHY WE NEED IT: assists in brain function, helps us make use of vitamins, stimulates regular contraction of the heart muscles, proper skeletal growth, kidney function and overall body metabolism

HOW MUCH: 2,500 mg/day (almost exclusively from food)

* potassium

FOOD SOURCES: leafy green veggies, citrus fruits and bananas

WHY WE NEED IT: maintains proper water-and-mineral balance in conjunction with sodium. Acts as a catalyst in breaking down carbohydrates and protein.

HOW MUCH: 2,500-4,500 mg/day (including 500-1,500 mg in supplemental form)

* selenium

FOOD SOURCES: Brazil nuts, broccoli, onions, brewer's yeast, parsley, kelp, molasses and whole grains

WHY WE NEED IT: Supports immune activity (vs. cancer), preserves tissue elasticity, is essential for reproduction

HOW MUCH: 100-200 mcg/day

* sodium

FOOD SOURCES: sea salt, milk, meat, carrots, beets and spinach

WHY WE NEED IT: works with potassium to equalize the acidity of the blood, helps other minerals get absorbed (makes them soluble), helps purge carbon dioxide from the body, helps digestion and is needed to make hydrochloric acid in the stomach