If we look at another aspect of nutrition that is important for regulation and function of the body we can see the importance of Minerals in the body. Minerals are inorganic compounds that come from the earth, from the soil and water, they form part of the building blocks for many aspects in the body like teeth, bones and our blood, below are 8 vital minerals for a healthy body and how they function. Minerals are not broken down as easy when cooked, unlike vitamins that can be pull apart when they are cooked, with some not being available as they are extracted by the cooking process. They are absorbed by our small intestine into our systems for use.

Classification of Minerals

There are two types of minerals that we need:

• Macro-minerals
  • The minerals that we need in higher amounts
• Micro-minerals
  • The minerals that we need in smaller/ trace amounts

Function of Minerals

Minerals form several functions in the body from creation of new bone tissue, regulations systems in the body such as muscle contraction and relaxing, hormone production and transmitting nerve impulses.

Mineral deficiencies can occur by simply not eating a good balanced diet, but can also occur through excessive fluid loss, bowl movements and vomiting, but also with some medications. All the minerals that we require are present in all good whole foods like fruits, vegetables and grains etc. If there is any mineral imbalances, when there is too much of one particular mineral.

Mineral Imbalances can include:

• Too much Potassium can cause the heart to race too fast
• Lack of Potassium can cause weakness and muscle cramping, constipation and bloating
• Too much Calcium and not enough Magnesium can cause muscle cramps.
• Lack of Calcium can cause weak bones, muscle cramps, fatigue, poor appetite and irregular heart beat
• Lack of Magnesium can cause fatigue, weakness, nausea and vomiting
• Lack of Iron will decrease the hemoglobin in your blood, this reduce the amount of oxygen that gets to your tissues. A deficiency in iron takes time to occur and can develop into anemia.

Calcium

Functions include:

• Transmitting nerve impulses
• Muscle contraction
• Hormone secretion
• Formation of teeth and bones
• Co-factors for enzymes

Sources include:

• Dairy
• Leafy  dark greens like kale, cabbage and sprouts
• Oranges
• Fortified foods
• Beans
• Nuts and seeds

Chloride

Functions include:

• Electrochemical balance in nervous system
• Forms part if your stomach acid HCL

Sources include:

• We get this through all the fruit and vegetables that we consume
• It also comes in form of salt in processed foods

Chromium

Functions include:

• Metabolism of fat and glucose, which helps insulin
• Creation of lipoproteins and oxidation of micronutrions (addition of oxygen to a micronutritient )

Sources include:

• Mushrooms
• Oats
• Beef
• Prunes
• Broccoli
• Potatoes
• Beer and red wine

Copper

Functions include:

• Antioxidant
• Cell energy
• Regulates protein creation
• Creations and metabolism of neurotransmitters

Sources include:

• Seafood
• Beef
• Mushrooms
• Dark Chocolate
• Nuts and seeds

Iodine

Functions include:

• Creation of  thyroid hormones T3 & T4

Sources include:

• Seafood
• Eggs
• Dairy
• Iodized salts

Magnesium

Functions include:

• Creation of DNA and protein
• Metabolism of carbs and fats
• Active transport of ions across cell wall

Sources include:

• Beans and legumes
• Potatoes
• Whole grains
• Mushrooms
• Dark Chocolate
• Nuts and seeds

Sodium

Functions include:

• Electrochemical balance
• Blood volume
• Blood pressure
• Uptake of amino acids, glucose water and chloride

Sources include:

• Majority of whole foods –  grains, fruits and vegetables
• Processed foods, too much processed food will result excessive amount of salt in the body

Zinc

Functions include:

• Reproductions
• Immunity
• Brain function
• Nerve transmission
• Cell health, division and metabolism
• Growth and development
• Testosterone production
• Muscle growth

Sources include:

• Beans and legumes
• Peatnuts
• Beef
• Eggs
• Pork, game, lamb
• Poultry
• Whole grains
• Seafood