GJ Mineral Tips
Minerals refer to the essential substances that can be derived from food or from nutritional supplements, which contribute to the health and normal functioning of the body. Since the human body doesn’t have the ability to produce its own supply of minerals, they must therefore be obtained from an outside source.
It is important to keep in mind that when you eat a nutritious, well-balanced diet, taking supplements is not anymore necessary. However, in the current situation, diets are sort of restricted and do not include all the nutrients needed by the body. In such case, taking supplements is needed. And to prevent getting diseases and keep the body healthy, you must know what nutrients can you obtain from your diet, and determine those which you should take in through supplements.
Calcium, the most abundant mineral in the body, is necessary to support certain metabolic functions and maintain healthy bones and teeth. The USRDA states that men need about 1000mg of Ca every day, while women need 800mg.
Food Sources: Listed below are some of the best food sources of calcium.
Vegetables
Fruits
Dairy products
Meat and seafood products
Other food sources of calcium
Functions: Calcium is needed by the body in order to have:
Deficiency: Inadequate intake of calcium can lead to:
Overdose: On the other hand, too much intake of calcium can lead to:
Food Sources: Listed below are some of the of the best food sources of chromium.
Vegetables
Fruits
Dairy products
Meat and seafood products
Other food sources of chromium
Functions: Chromium is needed by the body to:
Deficiency: Inadequate intake of chromium can lead to:
Overdose: Theresult of too much intake of chromium is not yet known.
Copper is one of the most important trace elements found in the human body. The USRDA states that both men and women need about 2mg of Cu every day.
Food Sources: Listed below are some of the best food sources of copper.
Vegetables
Fruits
Meat and seafood products
Other food sources of copper
Functions: Copper is needed by the body to:
Deficiency: Inadequate intake of copper can lead to:
Overdose: On the other hand, too much intake of copper can lead to:
Food Sources: Listed below are some of the best food sources ofiodine.
Vegetables
Meat and seafood products
Other food sources of iodine
Functions: Iodine is needed by the body to:
Deficiency: Inadequate intake of iodine can lead to:
Overdose: Theresult of too much intake of iodine is not yet known.
Iron, the essential mineral that gives the blood its red color, is present in the human body in trace amounts. The USRDA states that men need about 10mg of Fe every day, while women need 13mg.
Food Sources: Listed below are some of the best food sources of iron.
Vegetables
Fruits
Meat and seafood products
Other food sources of iron
Functions: Iron is needed by the body to:
Deficiency: Inadequate intake of iron can lead to:
Overdose: On theother hand, too much intake of iron can lead to:
Food Sources: Listed below are some of the best food sources of magnesium.
Vegetables
Fruits
Dairy products
Meat and seafood products
Other food sources of magnesium
Functions: Magnesium is needed by the body to:
Deficiency: Inadequate intake of magnesium can lead to:
Overdose: On the other hand, too much intake of magnesiumcan lead to:
Sources: Listed below are some of the best food sources of manganese.
Functions: Manganese is needed by the body to:
Deficiency: Inadequate intake of manganese can lead to increased susceptibility to the following diseases:
Overdose: The result of too much intake ofmanganese is not yet known.
Molybdenum,one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
Food Sources: Listed below are some of the best food sources of molybdenum.
Functions: Molybdenum is needed by the body to:
Deficiency: The result of inadequate intake ofmolybdenum is not yet known.
Overdose: Joint pain can result from too much intake of molybdenum.
Molybdenum, one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
Food Sources: Listed below are some of the best food sources of molybdenum.
Functions: Molybdenum is needed by the body to:
Deficiency: The result of inadequate intake ofmolybdenum is not yet known.
Overdose: Joint pain can result from too much intake of molybdenum.
Phosphorus is one of the most important minerals in the body. In its phosphate form, it serves as an essential component of valuable molecules such as ATP, DNA, RNA, and also the lipid layer that forms the cell membrane. The USRDA states that men need about 1000mg of P every day, while women need 850mg.
Food Sources: Listed below are some of the best food sources ofphosphorus.
Functions: Phosphorus is needed by the body to:
Deficiency: Inadequate intake of phosphorus can lead to:
Overdose: Calcium malabsorption can result from too much intake of phosphorus.
Potassium, the eighth most abundant element in the human body, is important for the cells of all living organisms. It is one of the key ions in nerve transmission and cardiac function. The USRDA states that men need about 6g of K every day, while women 3g.
Food Sources: Listed below are some of the best food sources of potassium.
Vegetables
Fruits
Dairy products
Meat and seafood products
Other food sources of potassium
Functions: Potassium is needed by the body to:
Deficiency: Inadequate intake of potassium can lead to:
Overdose: The result of too much intake of potassium is not yet known.
Although toxic in large amounts, selenium is actually one of the essential micronutrients in the body. One of its functions includes serving as a cofactor for antioxidant enzymes. The USRDA states that men need about 0.2mg of Se every day, while women need 0.05mg.
Food Sources: Listed below are some of the best food sources of selenium.
Meat and seafood products
Other food sources of selenium
Functions: Selenium is needed by the body to:
Deficiency: The result of inadequate intake of selenium is not yet known.
Overdose: On the other hand, too much intake of selenium can lead to:
Food Sources: Aside from table salt, which is an obvious source, sodium can be found naturally in almost all food sources.
Functions: Sodium is needed by the body to:
Deficiency: Inadequate intake of sodium can lead to:
Overdose: The result of too much intake ofsodium is not yet known.
Sulfur, another of the most common elements in the body, is widely used in many biochemical processes. The USRDA has no defined recommendations regarding the daily intake of this mineral.
Food Sources: Listed below are some of the best food sources ofsulfur.
Vegetables
Meat and seafood products
Functions: Sulfur is needed by the body to:
Deficiency: Inadequate intake of sulfur can lead to:
Overdose: The result of too much intake of sulfur is not yet known.
Considered to be one of the body’s most important mineral, zinc is incorporated in almost every non-prescription vitamin and mineral supplements today. The USRDA states that both men and women need about 25mg of Zn every day.
Food Sources: Listed below are some of the best food sources of zinc.
Vegetables
Meat and seafood products
Other food sources of zinc
Functions: Zinc is needed by the body to:
Deficiency: Inadequate intake of zinc can lead to:
Overdose: On the other hand, too much intake of zinc can lead to:
It is important to keep in mind that when you eat a nutritious, well-balanced diet, taking supplements is not anymore necessary. However, in the current situation, diets are sort of restricted and do not include all the nutrients needed by the body. In such case, taking supplements is needed. And to prevent getting diseases and keep the body healthy, you must know what nutrients can you obtain from your diet, and determine those which you should take in through supplements.
Calcium, the most abundant mineral in the body, is necessary to support certain metabolic functions and maintain healthy bones and teeth. The USRDA states that men need about 1000mg of Ca every day, while women need 800mg.
Food Sources: Listed below are some of the best food sources of calcium.
Vegetables
- asparagus
- broccoli
- cabbage
- kale
- kelp
- parsley
- spinach
Fruits
- nuts
- prunes
Dairy products
- butter
- buttermilk
- cheese
- cream
- milk
- whey
- yogurt
Meat and seafood products
- seafood
- shellfish
Other food sources of calcium
- carob
- ice cream
- molasses
- oatmeal
- sour cream
- tofu
Functions: Calcium is needed by the body in order to have:
- electrolytic and enzyme balance
- healthy hair and nails
- healthy cardiovascular system
- proper nerve and muscle function
- strong bones and teeth
Deficiency: Inadequate intake of calcium can lead to:
- anxiety
- dental cavities
- dermatitis
- difficulty falling asleep
- gum diseases
- headaches
- hypertension
- impaired muscle growth
- irregular heartbeat
- irritability
- muscle spasms
- numbness in the arms and legs
- osteoporosis
- rickets (in children)
- weak fingernails
Overdose: On the other hand, too much intake of calcium can lead to:
- calcification of the soft tissues
- constipation
- formation of calcium stones in the kidney
- impaired iron absorption
Food Sources: Listed below are some of the of the best food sources of chromium.
Vegetables
- black pepper
- corn
- corn oil
- dried beans
- mushrooms
- potatoes
Fruits
- apples
- grapes
Dairy products
- cheese
- cream
- milk
- yogurt
Meat and seafood products
- beef
- calf liver
- chicken
- oysters
- pork
- veal
Other food sources of chromium
- beer
- brown rice
- ice cream
- whole grain bread
- whole grain cereal
Functions: Chromium is needed by the body to:
- enhance immune function
- improve function of the adrenal system
- improve function of the brain
- improve function of the heart
- promote health of the circulatory system
Deficiency: Inadequate intake of chromium can lead to:
- coronary heart disease
- fatigue
- glucose intolerance
- high blood cholesterol levels
- high susceptibility to infection
- impaired metabolism of amino acids
- myopia or nearsightedness
Overdose: Theresult of too much intake of chromium is not yet known.
Copper is one of the most important trace elements found in the human body. The USRDA states that both men and women need about 2mg of Cu every day.
Food Sources: Listed below are some of the best food sources of copper.
Vegetables
- beans
- cabbage
- cauliflower
- kale
- legumes
- radishes
- spinach
Fruits
- avocado
- oranges
- raisins
Meat and seafood products
- lamb
- liver
- organ meats
- oysters
- salmon
- seafood
Other food sources of copper
- almonds
- barley
- nuts
- peanuts
- pecans
- seeds
- soybeans
Functions: Copper is needed by the body to:
- build connective tissue
- build nerve fibers
- produce red blood cells
- promote healthy hairandskin
- promote iron absorption
Deficiency: Inadequate intake of copper can lead to:
- anemia (in infants)
- bone abnormalities (in children)
- depression
- difficulty in breathing
- exhaustion
- high blood cholesterol levels
- lightheadedness
- loss of sense of taste
- osteoporosis, leading to bone fractures
- skin eruptions
Overdose: On the other hand, too much intake of copper can lead to:
- diarrhea
- liver disorders
- vomiting
Food Sources: Listed below are some of the best food sources ofiodine.
Vegetables
- asparagus
- garlic
- kelp
- lima beans
- mushrooms
- spinach
- turnip greens
Meat and seafood products
- fish
- seafood
Other food sources of iodine
- iodized salts
- sesame seeds
- soybeans
Functions: Iodine is needed by the body to:
- improve thyroid function
- prevent breast cancer
- promote physical and mental development
Deficiency: Inadequate intake of iodine can lead to:
- impaired thyroid function
- mental retardation (in children)
Overdose: Theresult of too much intake of iodine is not yet known.
Iron, the essential mineral that gives the blood its red color, is present in the human body in trace amounts. The USRDA states that men need about 10mg of Fe every day, while women need 13mg.
Food Sources: Listed below are some of the best food sources of iron.
Vegetables
- kale
- kidney beans
- lentils
- lima beans
- parsley
- pumpkin
Fruits
- dates
- dried prunes
- peaches
- pears
- raisins
Meat and seafood products
- chicken
- clams
- eggs
- fish
- lean meat
- liver
Other food sources of iron
- brewer’s yeast
- enriched bread
- enriched cereals
- rice
- sesame seeds
- soybeans
- wheat bran
Functions: Iron is needed by the body to:
- improve metabolism
- produce red blood cells
- promote healthy hair andskin
Deficiency: Inadequate intake of iron can lead to:
- constipation
- fatigue
- hair loss
- headaches
- iron-deficiency anemia
- lightheadedness
- shortness of breath
- weak, fragile nails
- weakness
Overdose: On theother hand, too much intake of iron can lead to:
- impaired heart and liver function
- liver toxicity
- death
Food Sources: Listed below are some of the best food sources of magnesium.
Vegetables
- broccoli
- garlic
- kale
- lima beans
- spinach
Fruits
- apples
- apricots
- bananas
- figs
- peaches
Dairy products
- butter
- cream
- milk
- yogurt
Meat and seafood products
- beef
- fish
- pork
- salmon
- seafood
Other food sources of magnesium
- brown rice
- cashews
- popcorn
- sesame seeds
- sour cream
- tofu
- wheat bran
Functions: Magnesium is needed by the body to:
- enhance immune function
- produce genetic material
- promote bone growth
- promote health of the nervous system
- promote health of the reproductive system
- release energy
Deficiency: Inadequate intake of magnesium can lead to:
- anxiety
- broken nails
- confusion
- cramps
- hypotension or low blood pressure
- irregular heartbeat
- irritability
- muscle weakness
- muscles pain
- nausea
- tremors
Overdose: On the other hand, too much intake of magnesiumcan lead to:
- hypotension or low blood pressure
- nausea and vomiting
- nervous system disorders
- renal failure
Sources: Listed below are some of the best food sources of manganese.
- fruits
- tea
- vegetables
- whole wheat grain
- whole wheat cereal
Functions: Manganese is needed by the body to:
- improve metabolism
- maintain health of the bones and tendons
Deficiency: Inadequate intake of manganese can lead to increased susceptibility to the following diseases:
- cataracts
- multiple sclerosis
- osteoporosis
- rheumatoid arthritis
- seizure disorders
Overdose: The result of too much intake ofmanganese is not yet known.
Molybdenum,one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
Food Sources: Listed below are some of the best food sources of molybdenum.
- beans
- bread
- cereals
- milk
Functions: Molybdenum is needed by the body to:
- encourage cell purification
- improve metabolism
- prevent dental cavities
- promote proper absorption and storage of iron
- reduce seizures in infants
- reduce susceptibility to gastrointestinal cancer
Deficiency: The result of inadequate intake ofmolybdenum is not yet known.
Overdose: Joint pain can result from too much intake of molybdenum.
Molybdenum, one of the trace elements in the body, is found primarily in the kidneys and liver. It is also a common component of many many vitamin and mineral supplements. The USRDA states that men need about 0.3mg of Mo every day, while women need 0.15 mg.
Food Sources: Listed below are some of the best food sources of molybdenum.
- beans
- bread
- cereals
- milk
Functions: Molybdenum is needed by the body to:
- encourage cell purification
- improve metabolism
- prevent dental cavities
- promote proper absorption and storage of iron
- reduce seizures in infants
- reduce susceptibility to gastrointestinal cancer
Deficiency: The result of inadequate intake ofmolybdenum is not yet known.
Overdose: Joint pain can result from too much intake of molybdenum.
Phosphorus is one of the most important minerals in the body. In its phosphate form, it serves as an essential component of valuable molecules such as ATP, DNA, RNA, and also the lipid layer that forms the cell membrane. The USRDA states that men need about 1000mg of P every day, while women need 850mg.
Food Sources: Listed below are some of the best food sources ofphosphorus.
- cheese
- chicken
- eggs
- lentin
- milk
- nuts
Functions: Phosphorus is needed by the body to:
- improve metabolism
- improve nerve and muscle function
- maintain healthy bones andteeth
- preserve the body’s chemical balance
Deficiency: Inadequate intake of phosphorus can lead to:
- anorexia nervosa
- bone pain
- dental cavities
- fatigue
- irregular breathing
- kidney impairment
- loss of appetite
- nervous disorders
- weakness
Overdose: Calcium malabsorption can result from too much intake of phosphorus.
Potassium, the eighth most abundant element in the human body, is important for the cells of all living organisms. It is one of the key ions in nerve transmission and cardiac function. The USRDA states that men need about 6g of K every day, while women 3g.
Food Sources: Listed below are some of the best food sources of potassium.
Vegetables
- broccoli
- carrot juice
- garlic
- green beans
- lima beans
- mushrooms
- parsley
- potatoes
Fruits
- bananas
- cantaloupe
- dates
- figs
- orange/orange juice
- peaches
- raisins
Dairy products
- butter
- cream
- milk
- yogurt
Meat and seafood products
- beef
- fish
- pork
- veal
Other food sources of potassium
- nuts
- peanuts
- sunflower seeds
- wheat bran
- whole grain bread
- whole grain cereal
- yams
Functions: Potassium is needed by the body to:
- improve muscle and nerve function
- maintain fluid and electrolyte balance
- produce blood cells
- promote healthy digestive system
Deficiency: Inadequate intake of potassium can lead to:
- acne and other skin problems
- anorexia nervosa
- constipation
- difficulty falling asleep
- edema
- frequent thirst
- hair loss
- high blood cholesterol levels
- hypotension or low blood pressure
- muscle weakness
- nausea
- salt retention
Overdose: The result of too much intake of potassium is not yet known.
Although toxic in large amounts, selenium is actually one of the essential micronutrients in the body. One of its functions includes serving as a cofactor for antioxidant enzymes. The USRDA states that men need about 0.2mg of Se every day, while women need 0.05mg.
Food Sources: Listed below are some of the best food sources of selenium.
Meat and seafood products
- beef
- organ meats
- pork
- seafood
- veal
Other food sources of selenium
- whole grain bread
- whole grain cereal
Functions: Selenium is needed by the body to:
- help vitamin E breakdown fats and chemicals
- reduce susceptibility to certain types of cancer
- reduce susceptibility to heart diseases
- according to some early studies, selenium may even aid in keeping HIV virus inactive, thereby preventing it from developing into AIDS
Deficiency: The result of inadequate intake of selenium is not yet known.
Overdose: On the other hand, too much intake of selenium can lead to:
- hair loss
- weak, fragile nails
Food Sources: Aside from table salt, which is an obvious source, sodium can be found naturally in almost all food sources.
Functions: Sodium is needed by the body to:
- produce blood cells
- promote health of the lymphatic system
- maintain fluid and electrolyte balance
- improve muscle and nerve function
- rebuild blood vessels
Deficiency: Inadequate intake of sodium can lead to:
- confusion
- cramps
- dehydration
- eye problems
- fatigue
- flatulence
- heart attack
- high susceptibility to infections
- irregular heartbeat
- lack of energy
- loss of appetite
- low blood sugar levels
- muscle wasting
- vomiting
- weakness
Overdose: The result of too much intake ofsodium is not yet known.
Sulfur, another of the most common elements in the body, is widely used in many biochemical processes. The USRDA has no defined recommendations regarding the daily intake of this mineral.
Food Sources: Listed below are some of the best food sources ofsulfur.
Vegetables
- Brussels sprouts
- cabbage
- dried beans
- garlic
- onions
Meat and seafood products
- eggs
- fish
- meat
Functions: Sulfur is needed by the body to:
- enhance immune function
- improve liver function
- produce blood cells
- promote healthy skin
Deficiency: Inadequate intake of sulfur can lead to:
- dry skin
- high susceptibility to infections
Overdose: The result of too much intake of sulfur is not yet known.
Considered to be one of the body’s most important mineral, zinc is incorporated in almost every non-prescription vitamin and mineral supplements today. The USRDA states that both men and women need about 25mg of Zn every day.
Food Sources: Listed below are some of the best food sources of zinc.
Vegetables
- lima beans
- mushrooms
Meat and seafood products
- beef liver
- eggs
- fish
- meat
- organ meats
- poultry
- sardines
- seafood
Other food sources of zinc
- pecans
- pumpkin seeds
- soybeans
- wheat germ
- whole grain bread
- whole grain cereal
Functions: Zinc is needed by the body to:
- produce enzymes (Zn is an important component of nearly 100 enzymes in the human body)
- promote proper digestion
- improve metabolism
Deficiency: Inadequate intake of zinc can lead to:
- acne
- decreased cognitive ability in children
- dermatitis
- fatigue
- growth retardation in children
- impaired prostate gland function
- infertility
- liver damage
- loss of appetite
- loss of taste
- poor wound healing
- retarded sexual maturation in adolescents
- weak, fragile nails
Overdose: On the other hand, too much intake of zinc can lead to:
- abdominal pains
- diarrhea
- gastric bleeding
- nausea and vomitin
