Minerals

Mineral

Iron (Fe)

Functions

Essential for transfer of oxygen between tissues in the body;

Sources

Blood (e.g. “Black Pudding”); Eggs; Green (leafy) vegetables; Fortified foods (e.g. cereals, white flour);

Liver; Meat; Nuts; Offal; Peas; Whole grains.

Signs of Deficiencies

Deficiency may lead to:

Anaemia; Increased susceptibility to infections.

Signs of Excessive Intake

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.

Mineral

Calcium (Ca)

Functions

Key constituent of bones and teeth;
Essential for vital metabolic processes such as nerve function, muscle contraction, and blood clotting.

Sources

Dairy Produce

Signs of Deficiencies
Deficiency (or insufficient uptake) may lead to:
Osteomalacia; Osteoporosis; Rickets; Tetany.

Signs of Excessive Intake

Formation of “stones” in the body, especially the Gall Bladder and the Kidneys.

Calcium
 
An essential mineral, calcium plays a vital role in a wide range of biological functions. In fact, the average human body contains two to three pounds of calcium; 99 percent of which is located in the teeth and bones. In addition to being a key element in the makeup of teeth and bones, calcium is essential for the production of energy, blood coagulation, muscle contraction, beating of the heart, maintenance of the immune system, nerve conduction, glandular secretion, prevention of osteoporosis, and many other body operations.

Dairy products, such as milk and cheese, are the most densely packed calcium foods. Vegetables, including mustard greens, broccoli, collard greens, Chinese cabbage, and bok choy, along with sardines (bones included) and tofu, are also rich in calcium.

The average American takes in about 800 milligrams of dietary calcium each day. Typically, males consume more calcium than females. Calcium supplements can be valuable for those whose diets are lacking in calcium rich foods. In fact, it is estimated that nearly 25 percent of American women take supplemental calcium.

The following health conditions have been associated with calcium deficiency:
Rickets
Osteoporosis
Premenstrual syndrome
Gestational hypertension
Preeclampsia (for deficiency)
Lactose intolerance (for preventing deficiency if dairy products are avoided only)
Dosage and Administration

A wide variety of supplemental calcium salts are available, including calcium phosphate, calcium carbonate, calcium gluconate, calcium citrate, and calcium lactate. Approximately 40 percent of elemental calcium is found in calcium phosphate and calcium carbonate; while calcium citrate contains roughly 21 percent, calcium lactate approximately 13 percent, and calcium gluconate only about 9 percent. It is common for calcium preparations to also include vitamin D.

In order to adequately meet the body’s needs, men and women between the ages of 19 and 50 should consume 1,000 milligrams of calcium each day; and men and women between 51 and 70 (or older) should take in 1,200 milligrams. The adequate daily intake of vitamin D is considerably less. Adult men and women ages 19 to 50 should consume daily amounts of vitamin D equaling 5.0 micrograms or 200 IU, while men and women ages 51-70 should take in 10 micrograms or 400 IU. Men and women over the age of 70 should consume 15 picograms of vitamin D each day, or 600 IU.

The body is best able to absorb calcium when it is taken with food in doses of 500 milligrams or less.
 

Nutrient - Estimated Amounts Needed

500 mg/day for adults,120 mg for infants, Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Benefits/Deficiency Symptoms

Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves. Many people get far more sodium than they need, which tends to cause health problems. Different body types need different amounts of sodium.

Fruit Sources

Most fruits contain a small amount of zinc, but the following have a significant amount:

Blackberries,Kiwi

Vegetable Sources

Most vegetables have some zinc, but these have a significant amount: Peas, Lima Beans, Squash - summer, Potatoes, Corn, Sweet potato

Nut/Seed Sources

Pumpkin Seeds,Pine Nuts/Pignolias,Cashews,Sunflower Seeds,Pecans,Brazil Nuts,Almonds,Walnuts

Nutrient - Estimated Amounts Needed

Adults need 700 mg/day.

Children need 500 to 1250 mg/day.

Benefits/Deficiency Symptoms

In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.Phosphorus is second to calcium in abundance in the body.It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.

Fruits Sources:

Bananas,Tomatoes,Blackberries,Strawberry,Orange,Cantaloupe,Peach,Grapes,Apples,Lemon,Lime.

Vegetables Sources:

Avocado,Lima Beans,Potatoes,Peas,Artichoke,Squash - summer,Kale,Sweet potato,Broccoli,Corn,Squash - winter,Carrots,Spinach,Asparagus,Green Pepper,Mushrooms,Onions,Cauliflower,Cucumber,

Nuts Sources:

Chestnuts,Sunflower Seeds,Pistachios,Pumpkin Seeds,Almonds,Brazil Nuts,Peanuts,Cashews,Pine Nuts/Pignolias,Walnuts,Pecans,Macadamias,Filberts/Hazelnuts.

Nutrient - Estimated Amounts Needed

Adults need 310 to 420 mg/ day. Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms

Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.

Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.

Fruit Sources

Kiwi,Bananas,Tomatoes,Blackberries,Strawberry,Orange

Vegetable Sources

Avocado,Artichoke,Peas,Squash - summer,Potatoes,Corn,Spinach,Kale,Broccoli,Squash - winter, Sweet potato

Nutrient - Estimated Amounts Needed

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10. It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.

Benefits/Deficiency Symptoms

Most at risk of iron deficiency are infants, adolescent girls and pregnant women. Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.  To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron. Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E. Vegetarians need to get twice as much dietary iron as meat eaters.

Fruit Sources

While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:

Blackberries,Kiwi,Strawberry, Tomatoes,Bananas ,Grapes

Vegetable Sources

Lima Beans ,Peas ,Avocado, Kale ,Spinach, Broccoli, Squash - summer ,Potatoes ,Sweet potato, Squash - winter, Corn ,Carrots, Mushrooms,