Medsarticles. Medical Weblog

Sources of minerals and trace elements and their uses

Calcium

function in body: Growth and maintenance of healthy teeth and bones; nerve function; blood clotting; muscle contraction; metabolises iron.

sources: Fish (especially those eaten with bones); soybeans; dairy products; almonds; sesame seeds; sunflower seeds; watercress; fortified cereals. Vitamin D facilitates uptake. effects of deficiency or excess: Deficiency can cause rickets, osteomalacia, osteoporosis.

Chromium (trace element)

function in body: Functioning of skeletal muscles; storing and metabolising sugars and fats.

sources: Unrefined wholegrain and cereal products; fish and shellfish; brewers yeast; beef.

effects of deficiency or excess: Deficiency can cause depression, confusion, irritability. Excess can be toxic.

Cobalt (trace element)

function in body: Component of Vitamin B12 which prevents anaemia.

sources: Meat; liver; kidney; shellfish; green leafy vegetables. effects of deficiency or excess: Deficiency causes lack of Vitamin B12, leading to pernicious anaemia; bowel disorders; weak muscles.

Copper (trace element)

function in body: Formation of red blood cells; growth of bones; absorption of iron; pigmentation of hair and skin. sources: Shellfish; nuts; liver; kidney; pulses; brewers yeast; tap water from copper pipes.

effects of deficiency or excess: Deficiency can cause anaemia, low white blood cell count. Excess can be toxic.

Fluorine (trace element)

function in body: Strengthens teeth and bones.

sources: Fluoridated tap water and toothpastes; fish (especially

those eaten with bones); meat; tea; cereals.

effects of deficiency or excess: Deficiency causes tooth decay,

osteoporosis. Excess causes mottled and discoloured teeth,

increased density of bones in the spine, pelvis and limbs and

calcified ligaments.

Iodine (trace element)

function in body: Production of hormones in the thyroid gland which control metabolism; promotes growth; promotes energy; mental alertness

sources: Iodised salt; Irish moss; kelp; seafood; fruit and vegetables grown in soils containing iodine.

effects of deficiency or excess: Deficiency causes goitre, weight gain, lack of energy. Excess can cause thyroid diseases.

Iron

function in body: Production of haemoglobin; distribution of oxygen and removal of carbon dioxide in body tissues; production of myoglobin (red pigment in muscles). sources: Red meat; liver; kidney; oysters; kelp; pulses; dried fruits; nuts; oats.

effects of deficiency or excess: Deficiency causes anaemia. Magnesium

function in body: Healthy teeth and bones; functioning of the nerves, muscles and metabolic enzymes. sources: Wholewheat cereals and products; eggs; meat; nuts; pulses; seeds.

effects of deficiency or excess: Deficiency causes muscle cramps, tremors, tics, loss of appetite, nausea, insomnia, irregular heart beat.

Manganese (trace element)

function in body: Functioning of the nerves, muscles and many enzymes; bone strength.

sources: Whole grains; nuts; pulses; avocado; egg yolk; green leafy vegetables.

effects of deficiency or excess: Deficiency can cause bone deformities and impede growth rate.

Molybdenum (trace element)

function in body: Metabolism of iron; male sexual function; prevention of dental caries

sources: Oats; barley; pulses; root vegetables; liver.

effects of deficiency or excess: Excess can prevent body from

utilising copper.

Phosphorus

function in body: Conversion and storage of energy; healthy bones; function of muscles, nerves and some enzymes; intestinal absorption of certain foods.

sources: Meat; poultry; fish and shellfish; nuts; seeds; pulses; dairy products; eggs.

effects of deficiency or excess: Deficiency causes bone pain; stiff joints; disorders of the central nervous system; weakness. Excess can interfere with intestinal absorption of calcium, iron, magnesium and zinc.

Potassium

function in body: Maintains balance of fluids and pH in the body; disposal of body wastes; aids in sending oxygen to the brain; function of nerves and muscles.

sources: Fresh fruits and vegetables; whole grains and products; prunes; milk.

effects of deficiency or excess: Deficiency can case muscular weakness and paralysis, low blood pressure; thirst; loss of appetite; sensitivity to noise. Excess can aggravate some heart conditions.

Selenium (trace element)

function in body: Functioning of the red and white blood cells; along with Vitamin E works as an anti-oxidant; detoxifies metals including cadmium, mercury and lead; may protect against some cancers; prevents dandruff and some skin disorders; healthy liver function.

sources: Garlic; onions; whole wheat and products; fish and shellfish; red meat; chicken; broccoli; brewer’s yeast; Brazil nuts.

effects of deficiency or excess: Deficiency causes premature aging, cardiovascular disease and asthma and may be a factor in cancer. Excess can cause neurological disorders.

Sodium

function in body: Along with potassium maintains balance of fluids, especially water, and pH in the body; function of nerves and muscles.

sources: Common salt, baking powder; cured and smoked fish and meats; kelp; beets; artichokes; coconut; figs. effects of deficiency or excess: Deficiency can cause heat prostration, dehydration, low blood pressure and indigestion. Excess causes high blood pressure, heart disorders and oedema (fluid retention).

Sulphur (trace element)

function in body: Synthesis of protein; promotes healthy skin, hair and nails; combats bacterial infection. sources: Meat; fish; dairy poducts; eggs; pulses; cabbage. effects of deficiency or excess: Deficiency can cause skin diseases.

Zinc (trace element)

function in body: Formation of insulin in body; release of Vitamin A; healing; healthy reproductive organs; functioning of growth and development enzymes.

sources: Red meat, liver; egg yolks; dairy products; whole wheat and products; oysters; brewers yeast.

effects of deficiency or excess: Deficiency can cause infertility, enlarged prostate gland, acne and skin disorders, slow healing of wounds, slow physical, mental and sexual development. Excess can cause nausea, diarrhoea, dizziness and dehydration.

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Students and those whose occupation requires steady brainwork often find that their anxiety shows itself primarily in lack of concentration. They complain of an inability to study or to give full attention to the problem at hand. This of course is a common symptom at examination time. The student sits gazing at his text without reading, or alternatively he reads the same paragraph time after time without fully comprehending what it is all about. In addition to taking the general measures for the relief of anxiety which I will describe, the student can lead himself to greater self-discipline by setting himself a limited daily programme of study which he must always complete. If he starts with a daily schedule within his capacity, he will find that he can steadily increase the amount of work he can handle as his ability to relax increases. With these aids and the reduction of anxiety by the relaxing mental exercises, the ability to concentrate usually soon returns.

In other cases the same inability to concentrate is noticed in reading a novel, or the daily papers, or even in following the conversation of our friends.

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