MINERALS
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.
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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