INTRODUCTION

What are minerals?

Why they are important?
Minerals are inorganic chemicals that originate in the earth and
cannot be made in the body. The term minerals utilized by nutrition
specialists to refer to a group of elements and their ions, obtained
through diet, which play important roles in various bodily functions
and are necessary to sustain life and maintain optimal health.
Also, vitamins cannot be absorbed or carry out their intended
functions without the presence of specific minerals in particular
amounts. Accordingly, we must obtain minerals from our daily food.

Generally, Minerals are found in raw fruits but, raw and cooked
vegetables, seeds, nuts and whole grains are usually the best
source for minerals.

Minerals in our diet are often divided by health professionals into

two categories. The first is called major minerals and are required
in the largest quantities (e.g. calcium, magnesium ). The other
group is called ‘micro minerals’ or ‘trace elements’ which are re-
quired in smaller quantities (e.g. copper, selenium).

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The minerals that play a critical role in our

bodies, called essential minerals, are:
► ► Sodium
► ► Potassium
► ► Chlorine
► ► Fluorine
► ► Copper
► ► Calcium
► ► Iodine
► ► Iron
► ► Magnesium
► ► Phosphorus
► ► Zinc
► ► Selenium
 SODIUM
Its main source is table salt (sodium chloride). Also, sodium oc-
curs naturally in different food stuffs in smaller percent like barley,
beets, butter, carrot juice and different types of cheese.

Benefits
► ► With chloride, it holds water in body tissues and main-
tains blood pressure.
► ► Maintains the blood pH
► ► Involves in muscle contraction, including the heart to
create heartbeats.
► ► With potassium, it is Important in maintaining the trans-
mission of nerve impulses.
► ► Stimulating the adrenal glands
► ► Essential mineral found in the bones and the fluids sur-
rounding cells
► ► Beneficial for the treatment of diarrhea, leg cramps,
dehydration and fever.
► ► Keep calcium and other minerals soluble in the blood

Excess
► ► Excess sodium may increase the risk of high blood
pressure in some people and greater risk of kidney damage.

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► ► In healthy individuals, excess sodium passes from the
body through urine, and to a lesser extent, through perspi-
ration.

Deficiency
► ► Sodium deficiency occurs when excessive heat causes
heavy perspiration, thus reducing body water.
► ► Too little sodium in the diet disturbs the tissue-water
and acid-base balance that is important to good nutritional
status.
► ► When sodium decrease in body this is lead to feel of
weakness, apathy, and nausea as well as cramps in the
muscles.
 POTASSIUM
The food containing the highest potassium content is bananas.
In addition, it is also found in apricots, peach, tomatoes, dates,
potatoes, sweet potato, sardines and beef liver.

Benefits
Potassium is fundamentally involved in a massive amount of body
processes. In many of its roles, potassium is opposed by sodium,
and the two positive ions are jointly balanced by the negative ion,
chloride.

► ► Enables the body to intake sugar (glucose) into the

cells with sodium.
► ► Play rule in sugar (glucose) conversion into energy for
muscles.
► ► Reduces pain of arthritis.
► ► Maintains acid/base balance in body fluids along with
chloride.
► ► Participate with sodium in conducting nerve impulses
and initiates muscle contractions.
► ► Essential for protein and nucleic acid (DNA and RNA)
synthesis
► ► Regulate heartbeats.
► ► It is needed for growth and building muscles
► ► Help the lungs in removing carbon dioxide from blood.

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► ► It helps to lower blood pressure.
► ► It decreases risk heart disease and stroke.

Excess
Excess of potassium lead to nausea, muscle fatigue or irregular
heartbeats.

Deficiency
► ► Deficiency of potassium in body leads to weakness, ir-
regular heartbeat, and heart failure.
► ► Bones become fragile
► ► Both sexes may become sterile.
 CHLORINE
In addition to table salt, good chlorine (in the form of chloride)
containing foods are tomatoes, lettuce and celery. It is found only
in the body as chloride

Benefits
► ► Helpful in allowing the liver to clear waste products.
► ► It is necessary to regulates body fluid volume
► ► Maintaining the acid/base balance of the body fluids
along with potassium.
► ► helps with the digestion of food and the absorption of
nutrients because it is a component of stomach acid (Hy-
drochloric acid)
► ► Helps with sodium and potassium to transmit nerve im-
pulses.

Excess
► ► High blood pressure
► ► Kidney disease and congestive heart failure.

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Deficiency
► ► Low fluid volume in body.
► ► Excessive loss of potassium in the urine
► ► Weakness and lowered blood pressure.
► ► Affects muscle function, resulting in difficult respiration
 FLUORINE
It is found in water, foods cooked in or containing fluoridated water,
tea and seafood. It is found only in the form fluoride in the body.

Benefits
► ► Helps to harden tooth enamel and protects teeth from
decay.
► ► Involved in maintenance and regulation (activation and
deactivation) of several important enzymes.
► ► Fluoride participates in increasing the rate of wound
healing
► ► Enhance iron absorption.

Excess
► ► Teeth have white spots and some mottling in their ap-
pearance
► ► Causes bones and teeth to become brittle.
► ► Bone disorders, kidney, liver and adrenal failure as well
as the heart, reproductive system and central nervous sys-
tem problems.

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Deficiency
► ► Tooth enamel become weakened
► ► Unhealthy bones.
 COPPER
It is found in adequate amounts in meats, sea foods especially
shell fish, nuts and seeds. In addition, it is found in whole grain
bread, cherries, dark chocolate, fruits, leafy green vegetables and
soybeans.

Benefits
► ► Copper participates in the production of melanin in the
human body (Melanin is responsible for pigmentation in the
eyes, hair and skin).
► ► It is a powerful antioxidant (help in preserve of cells in
body).
► ► Helps in controlling numerous hormone levels.
► ► Play a rule in red blood cells production.
► ► It is important in the lactation period in women.
► ► Play rule in energy production regulation.
► ► Helps the body absorb iron.
► ► Involved in regulation of cholesterol levels.
► ► Need by the immune system in many functions like his-
tamine regulation.
► ► It is necessary for the synthesis of some hormones, co
factors and enzymes.
► ► Needed for Vitamin C to function.

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Excess
► ► Increased heart rate.
► ► Miscarriages and infertility.
► ► Damage the kidneys and inhibits the production of
urine.
► ► Causes hair loss in women.
► ► Headaches.

Deficiency
► ► Oxygen depletion in cells
► ► Skin problems
► ► Anemia
► ► Depression
► ► Affects brain functions.
 CALCIUM
The best sources of calcium are milk and milk products like cheese
and yoghurt. It is also found in sesame seeds, parsley and dried
figs,

Benefits
► ► Formation of bones and teeth
► ► Milk production in case of lactation.
► ► Coagulation of blood in case of wounds to stop blood
bleeding.
► ► Contraction of muscles along with sodium and potas-
sium.
► ► Heart action with sodium and potassium.
► ► Regulation of blood pressure (indirectly increase blood
pressure by increasing spasm and vasoconstriction)

Excess
► ► Kidney stones and abdominal pain.
► ► Appetite loss, nausea, vomiting, abdominal pain, con-
fusion and even coma.

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Deficiency
► ► Deficiency in children causes rickets and in adults it
cause osteoporosis (holes in the bones) and tooth loss.
► ► Decreasing calcium level in blood affects heart action
and nerves.
► ► Muscles pain.
► ► Muscle cramps that can become constant taking a form
of a seizer.
► ► Irregular heartbeats.
► ► Colon cancer
 IODINE
The main sources of iodine are sea salt (iodized salt) and sea
foods (e.g. sea fish, Kelp).

Benefits
► ► It is essential to the thyroid gland for manufacturing its
hormone that regulates metabolism in all the body’s cells.
► ► Essential to the normal development of the fetal nerv-
ous system
► ► Regulates growth and development in children, repro-
duction, nerve and muscle function.
► ► May protect against radiation
► ► Regulates the growth of nails and hair, and the use of
oxygen by every cell in the body.

Excess
► ► Excess of iodine in body lead to diarrhea, vomiting.
► ► Headache and difficulty in breathing.
► ► Swollen salivary glands

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Deficiency
► ► Enlargement of the thyroid gland.
► ► Fatigue, dry skin, an increase in blood fats, delayed
reflexes, and reduced mental activity.
 IRON
The main source containing iron is liver and red meat. Other
source includes poultry, molasses, dried fruits (e.g. dates), spin-
ach and fish

Benefits
► ► Formation of hemoglobin.
► ► Brain development and function.
► ► Regulation of body temperature.
► ► Needed for muscles activity.
► ► Oxygen transport to cells for cell respiration.

Excess
► ► It replaces other vital minerals such as zinc, copper,
manganese and others of enzyme binding sites.
► ► Enzymes to malfunction and leading to many physical
and emotional symptoms
► ► Inflammation.
► ► Liver and heart damage
► ► Stimulate the growth of common bacteria.

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Deficiency
► ► Blood disorders such as anemia.
► ► Reduced resistance to infection
► ► Stunted growth, brittle hair and nails
 MAGNESIUM
Magnesium sources are kelp and wheat bran. It is also found in
wheat germ, almonds, molasses and most green vegetables.

Benefits
► ► Essential in the work of many enzymes.
► ► Involved in the synthesis of nucleic acids and proteins.
► ► Opposes calcium to relax muscles
► ► Required for cell metabolism and nerve function with-
out it sodium and potassium can’t operate.
► ► Stops calcium entry into blood vessel and heart cells,
reducing blood pressure by limiting spasm and constriction
► ► Regulates calcium metabolism by affecting some hor-
mones as well as potassium and sodium.
► ► Can help to prevent kidney and gall stones by its effect
on calcium levels.
► ► May help prevent diabetes

Excess
► ► Changes in mental status, nausea, diarrhea, and ap-
petite loss.
► ► Muscle weakness.

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► ► Difficulties in breathing.
► ► Low blood pressure.
► ► Irregular heartbeats.

Deficiency
► ► Muscle cramps
► ► Menstrual cramps PMS / PMT
► ► Anemia
► ► “Tics” (involuntary muscle twitches, especially on the
face)
► ► Hypoglycaemia (low blood sugar)
► ► Childhood hyperactivity
► ► High blood pressure
► ► Poor circulation
► ► Kidney / gall stones.
► ► Nervous disorders.
 PHOSPHORUS
The best sources of phosphorus are nuts. In addition, it is found
in good amounts in meat, fish, cheese, soya products and whole
grains.

Benefits
► ► Important for maintenance and repair of cells
► ► Most essential in the production and storage of energy.
► ► Provides energy for muscle contractions and nerve im-
pulses.
► ► Necessary for maintaining the digestive and circula-
tory systems.
► ► Important in normal kidney functions.
► ► Helps in strong bones building and skeletal structure.
► ► With calcium, helps in strong teeth development, for-
mation of tooth enamel, and healthy gums.
► ► Help speed recovery of burn victims.
► ► Help in cancer prevention.

Excess
Calcium absorption inhibition leading to calcium deficiency

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Deficiency
► ► Weak or fragile bones and teeth.
► ► Fatigue, weakness and loss of appetite.
► ► Joint pain and stiffness.
► ► Lack of energy and a susceptibility to infections.
► ► Breathing problems.
► ► Speech problems
► ► Mental confusion
 ZINC
The main sources of zinc are cereals, nuts and oil seeds. In addi-
tion, fish, pumpkin seeds, wheat germ, onion, mushroom, brew-
er’s yeast, whole grains, mustard, carrots, all vegetables, herring,
meat, eggs, liver and oyster are good sources for zinc.

Benefits
► ► It plays a crucial role in growth and normal skeleton
development.
► ► Promote insulin activity.
► ► Helps improve brain functions especially the memory.
► ► Natural anti-stress
► ► Necessary for a healthy immune system
► ► Maintenance of muscles.
► ► It helps in healing of wounds process and maintains
skin healthy.

Excess
Nausea, diarrhea, dizziness, drowsiness and hallucinations.

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Deficiency
► ► Diarrhea, fatigue and delayed wound healing.
► ► Decreased growth rate and mental development in in-
fants.
► ► Hindered sexual organs development
► ► Night blindness, loss of smell, falling hair, white spots
under finger nails, dark spots on the skin and stretch marks,
and sleep disturbances.
► ► Increased susceptibility to colds, flu and infections.
 SELENIUM
The sources of selenium are garlic, fish and red meat.

Benefits
► ► Help in the prevention of dangerous blood clots.
► ► Essential for normal fetal growth and development.
► ► Helps in treatment and prevention of dandruff.
► ► Protecting cells against free radicals molecules that
run the risk of causing cancer.

Excess
► ► Nervousness, depression, nausea, vomiting, garlic
odor to breath and weakness.
► ► Loss of hair and fingernails.
► ► Discolored skin
► ► Liver damage.

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Deficiency
► ► Development of cancer and heart disease
► ► Immunity problems
► ► Inflammatory conditions mostly of the skin
► ► Muscular fatigue.