s far back as Cleopatra, documentation exists that humans were aware of the
importance of minerals to good health. Legendary for her beauty and youthful
skin, history shows that Cleopatra relied on minerals from the Dead Sea for
rejuvenation. Since then, science has shown that even bathing in mineral salts
stimulates circulation and encourages the skin to renew and improve itself. For
instance, potassium and sodium advance proper cell hydration and prevent
puffiness; magnesium promotes speedier cell regeneration for smooth, youthful
skin; bromine helps heal and soothe skin inflammation; chlorine encourages
mineral balance in the cells and body; and calcium works to clear blemishes and
revitalize dull, tired-looking skin.
In addition to the benefits to the skin, minerals support all the systems of the
body. Minerals are critically important to the body
’s ability to have a strong immune system and heal itself, and in fact, the cells
in every living thing on the planet require minerals to function.
“You can trace every sickness, every disease and every ailment to a mineral
deficiency,
” says Linus Pauling, Ph.D., winner of two Nobel prizes.
Other experts assert that enough minerals are rarely found in our natural foods
anymore because the soil is depleted of minerals and, thus, relegate the
degeneration of society and humanity to the lack of these minerals in our food.
Minerals are involved in bone development and blood production, nerve function,
regulating the composition of bodily fluids, maintaining muscle tone and a host
of other activities. Additionally, minerals support the functions of the
vitamins we ingest and utilize. Vitamins can
’t be assimilated without the aid of minerals, and while the body can synthesize
some vitamins, it can
’t manufacture a single mineral. Our minerals must come from our food or from
supplements.
Different minerals have different benefits, and no mineral can be termed as more
beneficial or less beneficial than others. All minerals are critical for proper
functioning of the body. The minerals we need the most are designated
“macrominerals,” while the ones we only need in small, trace amounts are the “microminerals” or “trace” minerals. But make no mistake, each is equally important in how your body
functions.
Some minerals are getting lots of press recently, probably due to the fact that
a large portion of the population has been found deficient. A few of these
noteworthy minerals, signals that may point to a deficiency and even
recommended daily allowances follow:
Boron – Only lately are we learning the benefits of this trace mineral. Boron is
essential for bone calcification as well as for cartilage repair and formation.
It can also affect the levels of calcium, magnesium and phosphorus in your
body, and boron plays a role in hormone regulation, especially estrogen.
Some signs of a boron deficiency are arthritis, brittle bones, carpel tunnel
syndrome, loss of libido, memory loss, muscle pain and osteoporosis.
While there is no recommended daily allowance for boron, typically most doctors
recommend 3 to 6 grams for postmenopausal women at high risk for osteoporosis.
Calcium – Calcium is a biggie, no big surprise. In fact, among the macrominerals, calcium
is king. We should have more calcium in our systems than any other mineral
because it is needed in every organ of the body, including the brain, and it
promotes healing. Like boron, calcium is essential for bone health.
Additionally, it supports dental health, sleep/wake cycle, women
’s health issues and heart health.
We can get calcium easily in many foods like beans, nuts, tofu, spinach,
broccoli, potatoes, salmon, as well as dairy products and calcium-fortified
orange juice.
If you prefer supplements, though, calcium carbonate is the most concentrated
form and calcium citrate, the easiest to absorb.
Some signs of deficiency are acne, arthritis, fibromyalgia, fragile bones, high
cholesterol, insomnia, heart disease, muscle cramps and tooth decay.
Additionally, insufficient calcium intake has been linked to high blood pressure
and colon cancer.
Daily, teens need 1,300 mg of calcium; adults, up to age 50 need 1,000 mg;
pregnant/breastfeeding, 1,200 mg; older adults, 1,200 mg.
Iron – Deemed the “energy giver,” iron provides the body’s cells with oxygen, so obviously a shortage here won’t be ignored. Oxygen-starved blood becomes anemic, heart palpitations, a
weakened immune system or learning disabilities in children. Iron is essential
for healing, helps the body rid itself of carbon dioxide and keeps liver tissue
soft. Everything from normal growth and healthy skin tone to proper cholesterol
metabolism relies on iron, and ironically, it is one of the most common
deficiencies in people today.
Some signs of inadequate iron levels are anemia, anorexia, constipation,
dizziness, general debility, growth retardation and headaches.
Children need 10 to 18 mg a day; women (aged 25-50) need 15 to 75 mg; women over
50, 10 to 50 mg. After age 25, men only need 10 to 18 mg. Avoid overdosing as
it can be fatal, especially in children.
Magnesium – In mineralese, magnesium translates into “anti-stress,” which could well explain its popularity in today’s society. It has a calming effect, acting directly on the nervous system.
Magnesium is found in almost every cell of the body, and like calcium, is
required for healthy bones and teeth, which is where about 60 percent of it is
stored.
A deficiency in magnesium can surface in high blood pressure, blood clots in the
heart or brain, coronary heart disease, depression, migraine headaches, muscle
tremors, PMS or vertigo.
To maintain adequate levels, children need 120 mg/daily; females (aged 25 to
51+) need 280 mg; pregnant/ breastfeeding, 320 to 345, respectively.
Many doctors believe that a 2:1 supplement ratio of calcium to magnesium allows
proper levels of both minerals.
Manganese – Called the “brain mineral,” manganese is important in the utilization of all mental facilities and
functions. Additionally, it increases resistance and recuperative ability and
assists in oxygen transfer, as well as a multitude of reproductive/sexual
functions.
Some signs of deficiency are Carpal Tunnel Syndrome, deafness/hearing problems,
loss of libido, memory loss or confusion, nerve problems or tremors, poor
muscle co-ordination, multiple sclerosis and ringing in the ears.
Recommended daily goals for men and women are 15 to 30 mg.
Potassium – Because it works with sodium to balance body fluids, potassium is dubbed “the alkalizer.” It regulates the heartbeat, moves nutrients, wastes, etc., and along with the
other electrolytes, potassium is needed for our muscles, including the heart,
to function properly. It also regulates the amount of water in the cells, helps
in the communication of nerve impulses, buffers body fluids and could help
prevent high blood pressure.
Signals that you may be potassium deficient are chronic fatigue syndrome, edema,
headaches, hypertension, hypoglycemia, muscle weakness and a weak
cardiovascular system.
Men and women both need 99 to 300 mg daily.
Selenium – Even though selenium was once thought to be a human health danger, now it is
recognized as one of the
“big four” antioxidants. Known as the ACES, the benefits of this group that includes
vitamins A, C, E and the mineral selenium, are enhanced when they are taken
together. With this mineral in your diet, you fight heart disease, strokes,
depression, arthritis, acne and even cancer.
You may be deficient in selenium if you have Alzheimer’s, fibromyalgia, HIV/AIDS, immune deficiencies, Parkinson’s disease, premature aging or sudden infant death syndrome.
Suggested daily dosage is between 100 to 400 mcg (micrograms) per day. The
elderly, as well as those who are exposed to toxic chemicals, who smoke or eat
vegetarian diets, are likely to need extra
selenium.
Zinc – Definitely, think zinc! In addition to the anti-bacterial/anti-viral benefits
touted lately via zinc lozenges, this mighty mineral is required for growth,
tissue repair, immune function, chemical detoxification, insulin production and
metabolism. Zinc also reduces healing time both before and after surgery and
for sexual maturation and function. It also partners with as many as 300
various enzymes to assist them in carrying out their proper functions and works
best with vitamin A, calcium and phosphorous.
Zinc deficiency can manifest as Alzheimer’s, eczema, acne, prostrate disorders, colds, appetite/weight loss or night
blindness.
Daily zinc goals for children are doses of 5 to 12 mg and for adults, 12 to 50
mg.
Though minerals don’t have as high a profile as vitamins, they are equally as important to your good
health. Keep in mind as well, that although many are easily obtained from
foods, some require supplementation. Just like vitamins, finding a balance of
minerals for your body is the key; consult your doctor or nutritionist for more
advice.
