Minerals

This resource explores minerals and their impact on our health. Information is provided about the effects of deficiencies and toxicity, the functions in the body and the main food sources. Let's begin with sodium, commonly known as 'salt'. Sodium (salt) Functions in the body Sodium is an electrolyte that maintains normal fluid and electrolyte balance and assists in muscle contraction and nerve function. Deficiencies Causes muscle cramps, loss of appetite, mental fatigue. Toxicity Causes oedema, hypertension. Main food sources Found in table salt, sauces and processed foods.

Phosphorus
Functions in the body 85% of available phosphorus is combined with calcium, as calcium phosphates in the bones. Phosphorus is involved in many chemical reactions in soft tissues, such as the metabolism of energy nutrients, maintaining acid-base balance in the body and is part of the structure of many enzymes. Main food sources Found in dairy products, nuts, seeds, lentils, meats, bread and cereals.

Iodine

Functions in the body Required for the formation of the thyroid hormones that regulate metabolic rate in the body and therefore the control of energy use. The hormones are produced in the thyroid gland. Thyroid hormone deficiency leads to retardation of growth. A deficiency during pregnancy and early infancy results in retardation of brain development. Main food sources Salt water fish, vegetables and produce grown in areas where iodine is present in soils. In low iodine areas, iodine is added to one of the staple foods. In Australia, salt is iodised, though it appears fewer people are using iodised salt.

Iron
Functions in the body Essential for the processes by which cells produce energy (energy metabolism); forms part of haemoglobin (in blood), which carries oxygen in the body and myoglobin (in muscles), which makes oxygen available for muscle contraction. Deficiency Reduced resistance to infections, lethargy, fatigue, reduced learning ability, lack of attention and impaired cognitive function in children. Toxicity Rare in developed world but known in parts of Africa, where village people cook in iron pots. Main food sources Red meat is the most concentrated and readily absorbable form. Smaller amounts are found in fish, chicken, eggs, legumes and dried fruits. Try looking up resources that are more specific, such as nutrition texts that include chapters on each stage of the life span.

Zinc
Functions in the body Zinc is involved in a large number of enzyme systems in the body.

Deficiencies If there is a low zinc intake in the diet, an increase in the intake of lean, red meat is suggested. Similar factors to iron influence the absorption of zinc, resulting in 25-40% being available for use. Zinc absorption is reduced when iron supplements are taken. Main food sources Found in red meat, nuts, seeds and wholegrain cereals.