| Minerals are necessary for your body's life giving | | | | Magnesium |
| biochemical processes to function correctly. As you | | | | Magnesium helps to release energy from food and |
| age it is important to understand the function of | | | | permits muscle to relax, including the muscles of the |
| minerals in relation to your health in order to guard | | | | arteries, which may assist in the control of blood |
| against unnecessary illness and disease. | | | | pressure. Good sources of magnesium are pulses, |
| Minerals are chemical elements that are found in the | | | | nuts, dark green vegetables, shellfish, eggs, meat, |
| Earths crust. They are absorbed by plant life through | | | | whole meal bread, blackstrap molasses, walnuts and |
| the soil and make their way into the human body via | | | | bananas. |
| the plants and animals we eat. Minerals can't be | | | | Phosphorus |
| manufactured in the body and have to be acquired | | | | Phosphorus is important for energy production. It also |
| from the diet. Mineral deficiency may be more | | | | helps B vitamins to function effectively. Good sources |
| widespread than vitamin deficiency. This is because | | | | of Phosphorus are cheese, eggs, whole meal bread, |
| the use of chemical fertilizer to grow food crops has | | | | meat, peanuts, prawns, walnuts and yogurt. Excessive |
| reduced the amount of natural minerals absorbed by | | | | use of phosphorus may be one cause of calcium |
| plants from the soil. Furthermore, the distribution of | | | | deficiency and of possible osteoporosis. |
| minerals in the earths crust is irregular so in some | | | | Sodium, Potassium and Chloride |
| places the soil can be naturally short of important | | | | The balance between these three minerals in vital in |
| minerals. | | | | regulating the amount of water in the body and the |
| Some of the processes used within food | | | | fine balance of its distribution in the tissues and inside |
| manufacturing remove the essential minerals from | | | | the cells. The Western diet contains too much added |
| natural foods. For example, all the minerals and | | | | salt, which consists of sodium chloride, and this can |
| vitamins in sugar beet and sugar cane are removed | | | | lead to fluid imbalance. The exchange of sodium and |
| when they are processed to become refined white | | | | potassium across the walls of cells enables muscles to |
| sugar. Luckily, blackstrap molasses, which is a | | | | relax and contract and messages to be sent along |
| derivative of the sugar refining process, can be a | | | | nerve fibres. |
| valuable and nourishing sweetener. When wheat is | | | | Sodium |
| milled to white flour, more than 80% of the zinc, | | | | Good sources of sodium are bacon, ham, salted or |
| chromium, magnesium and manganese are removed. | | | | smoked fish, olives in brine, pretzels and bread. To |
| Minerals fall into two categories: the major minerals | | | | calculate the sodium content of packaged food. Divide |
| and the micro-minerals. | | | | the figure given for the amount of salt on the food |
| The Major Minerals | | | | label by 2.5. |
| Major minerals are those which are found in the | | | | Potassium |
| largest quantities within the body. The major minerals | | | | Potassium helps to counteract fatigue and depression. |
| are fundamental to the infrastructure of the body, such | | | | It also assists in the regulation of blood pressure. Good |
| as calcium in the bones. | | | | sources of Potassium include all fruit and vegetables, |
| Calcium, Magnesium and Phosphorus | | | | nuts, pumpkin seeds, meat and molasses. Salt |
| Calcium, Magnesium and Phosphorus | | | | substitute includes potassium chloride in its ingredients. |
| These three minerals work collectively to maintain | | | | Chloride |
| healthy bones, relay messages along nerves and allow | | | | Chloride is essential for the hydrochloric acid secreted |
| muscles to function normally. However, they contend | | | | by the stomach for digestion. Good sources of chloride |
| with one another for absorption in the intestine. | | | | are food to which salt or salt substitute has been |
| Phosphorus is the most readily absorbed and can be | | | | added, such as tomato or celery juice. |
| excessively high in a diet that contains too much | | | | Silicon |
| animal protein or fizzy drinks such as sodas or cola. | | | | Silicon is required for strong but supple bones, arteries, |
| Hard water can provide valuable amounts of both | | | | cartilage and tendons. Silicon may help prevent |
| calcium and magnesium. | | | | osteoporosis, osteoarthritis, high blood pressure an |
| Calcium | | | | Alzheimer's disease. Good sources of silicon are hard |
| As well as helping with strong bones calcium has | | | | water, unrefined grains, root vegetables, onion and |
| further benefits such as allowing blood to clot, | | | | alfalfa sprouts. |
| preventing colon cancer and reducing blood pressure. | | | | Sulfur |
| Good sources of calcium are milk, milk products, eggs, | | | | Sulfur is required for healthily skin, hair, nails and immune |
| canned sardines, beans and leafy green vegetables. | | | | system. Good sources of sulfur are protein foods, |
| Be aware that a high intake of calcium, when | | | | especially egg yolks, garlic, onion and vegetables of the |
| magnesium intake is insufficient, can cause kidney | | | | Brassica family, such as broccoli, cabbage and |
| stones. Calcium can also be deposited in soft tissue, | | | | Brussels sprouts. |
| such as in muscle and the walls of arteries. | | | | |