Essential Mineral Summary

Calcium is probably the most important essential mineral we need because it is necessary to maintain the strength of our bones, the internal support structure of our whole body. Without good bone strength, our entire body collapses as do all the other systems in our body.

The body is unable to produce calcium so it must get it from outside sources.

There is always a certain amount of our calcium intake that circulates in the blood to be utilized in metabolic processes. If there is insufficient calcium in the blood, then the body draws on the calcium stored in the bones, and over time, we develop osteoporosis which is found in both men and women.

Calcium requirements range from 1000 to 1500 mgs a day, with more needed as we get older.

Good sources of calcium include dairy products, oysters, salmon, collard greens, spinach, kale, broccoli and oranges

Phosphorus works together with calcium at a 1:2 ratio, to keep our bones and teeth strong. It helps maintain the acid/base balance in our bodies. It contributes to the strengthening of cell walls. It also helps to provide the energy for metabolism of foods by bonding to ATP(Adenosine triphosphate). Check this link for more information about ATP.

http://en.wikipedia.org/wiki/Adenosine_triphosphate

The recommended allowance is about 1000 mg. a day

Phosphorus is easily absorbed by the body and is found in high-protein foods such as meats, fish, eggs, dairy products and nuts. Most times you do not need to supplement it unless you are taking excessive amounts of antacids. The aluminum hydroxide in the antacids prevent, or reduce, the absorption of the phospherous we get in our foods.

Magnesium is another essential mineral. It is necessary for over 300 biochemical reactions in the body including working with calcium to help keep bones strong.

Magnesium also works to maintain the acid/alkaline balance in the body. This is critical for the healthy functioning of nerves and muscles. It also helps regulate the heart rhythm to keep it steady, normalizes blood pressure and helps regulate blood sugar levels.

It is important in the activation of enzymes which metabolize proteins, and carbohydrates.

The recommended dose of magnesium is 400 milligrams.

Some of the better sources of magnesium are halibut, almonds, cashews, soybeans, spinach, potatoes, peanuts, wheat bran, yogurt and skim milk. There are many more, but too many to list.

Zinc is also an essential mineral our bodies need. It is found in just about every cell in our bodies.

It is important for the production of enzymes which help our immune system function effectively. These enzymes are also involved in regulating cell division and growth. Wound healing is dependent on these enzymes.

During pregnancy, the zinc helps in normal growth and development, and carries through into childhood and adolescence.

Taste and smell are dependent on zinc.

Other benefits which may result from Zinc are:

- relief from the symptoms of the common cold,

- possible relief of symptoms related to prostate problems,

- reduction of the progression of age-related macular degeneration,

- and enhanced sexual performance.

The recommended dose of zinc for women is 11 mgs.
For men, it is 8 mgs.

Zinc can be found in many of the food we eat on a daily basis. The best sources are meats, liver, and seafood, especially oyster.

Lesser amounts can be found in milk and other dairy products, wheat germ, a variety of beans and brewer's yeast.

Generally, most people are not deficient in the essential mineral, zinc, although, strict vegetarians may not get sufficient amounts. People in countries where there is a shortage of food, especially meats, would have deficiencies in zinc.

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