Minerals

Minerals are non-organic materials; literally, rocks and dirt. These are necessary for the proper function of the body. Plants absorb them through their roots and we get them through the plants or by eating the animal products and animals that eat the plants.

 

Calcium

Mineral, 1000-1500 mg

Calcium is the main ingredient in bones and teeth; helps regulate blood pressure and the excitability of nerves and the contractility of the muscles and heart. A number of enzymes can’t function without it. It helps control blood clotting and is required for absorption of vitamin 12.

Available in:

• Asparagus
• Barberry Bark
• Broccoli
• Buchu Leaf
• Bupleurum Root
• Cabbage
• Calcium Fortified Orange Juice
• Canned Salmon And Sardines With The Bones Still In
• Carob
• Cheese
• Collard Greens
• Crampbark
• Damiana Leaf
• Figs
• Grapevine Herb
• Horsetail Herb
• Irish Moss
• Kale
• Kelp
• Milk (though highest availability is in raw milk),
• Yogurt
• Mustard Greens
• Nettle Leaf
• Oats
• Pau D’ Arco Bark
• Pennyroyal
• Plantain
• Prunes
• Senna Leaf
• Sesame Seeds
• Soybeans
• Thyme.
• Tofu
• Valerian Root
• Watercress
• Whey
• White Oak Bark
• Wood Betony

Magnesium assists in the absorption of calcium and counters calcium’s tendency towards constipation. It should be taken in a ratio of 2:1 Calcium to Magnesium.

Potassium aids calcium in controlling blood pressure. Vitamin D aids in the absorption of calcium by the bones as does lactose (milk sugar).

Deficiency symptoms- muscle spasms, rickets, Osteomalacia, Osteoporosis (women are especially prone to deficiency diseases due to pregnancy, nursing and hormones, especially the artificial ones in birth-control pills), high blood pressure.

Sodium causes the body to secret calcium. Phosphorus (found in sodas and processed foods) in too little or too large amounts will also leech calcium. Nitrates will leech calcium from bones. Nitrates are found in processed meats (cold cuts, bacon, sausage, etc) and sodas.

Toxicity symptoms- generally considered non-toxic, supplements not recommended for those with kidney disease or stones.

 

Chromium

Trace mineral, 200-600 mg

Essential for the production of insulin and cholesterol, it is used in the processing of carbohydrates, especially sugars (which contribute no chromium to the body, so sugar consumption automatically depletes this mineral).

Available in:

• Barley
• Beer
• Brewer’s Yeast
• Broccoli
• Brown Rice
• Buchu Leaf
• Calf’s Liver
• Catnip
• Cheese
• Chicken
• Corn
• Corn Oil
• Dairy Products
• Damiana Leaf
• Dried Beans
• Eggs
• Ginkgo
• Grape Juice
• Gymnema Leaf
• Ham
• Hibiscus Flower
• Horseradish Root
• Juniper Berry
• Lemon Grass
• Mushrooms
• Nettle Leaf
• Oatstraw
• Parthenium Root
• Peach Bark
• Pollen
• Potatoes
• Red Clover
• Safflower
• Spirulina Algae
• Stevia
• Whole Grains
• Wine

Deficiency symptoms- Alterations in metabolism of fats, carbohydrates, proteins, amino acids. Possibly Hypoglycemia and Diabetes.

Processing foods depletes chromium.

Toxicity symptoms- generally considered non-toxic. Exposure to industrially inhaled chromium has been linked to lung cancer

 

Copper

Trace mineral, 5 mg

Essential to the function of several enzymes, absorption and transport of iron, and the formation of hemoglobin.

Available in:

• Avocados
• Barley
• Beans
• Beets
• Brewers Yeast
• Broccoli
• Calf’s Liver
• Cocoa Powder
• Gotu Kola Herb
• Green Leafy Vegetables
• Horsetail Herb
• Lentils
• Mushrooms
• Nuts
• Oats
• Oranges
• Pumpkin Seed
• Radishes
• Raisins
• Sage
• Salmon
• Seeds
• Shellfish
• Skull Cap
• White Oak Bark
• Whole Grains
• Yucca Root

Iron and calcium aid copper absorption.

Deficiency symptoms- Anemia, Osteoporosis, inability of body to manufacture collagen, impaired glucose tolerance, fatigue, baldness, slow growth, slows nervous system development, retardation.

Zinc and copper have an inverse relationship; raising one lowers the other. Ratio should be 5:1 zinc to copper. Fructose, vitamin C, and antacids will prevent the absorption of copper.

Toxicity symptoms- Rare as it is excreted in the urine. Nausea, vomiting, abdominal pain, diarrhea, headaches, metallic taste, hemolytic anemia.

 

Fluoride

Trace mineral, 1.5-4mg

Available in Fluoridated Water, Toothpaste, Tea, Canned Salmon, Mackerel, Kidney, Liver.
Deficiency symptoms- tooth decay, brittle bones.

Toxicity symptoms- mottled teeth, osteomalacia, and osteoporosis.

Some believe we are getting way too much fluoride, between water fluoridation and modern toothpastes. This is a toxic chemical and can kill if too much is ingested (thus the warning on toothpaste tubes to not let children ingest it).

Many also believe the research showing the benefits of fluoride to the teeth were poorly done and biased towards industries that needed a way to dispose of this toxic chemical.

I don’t know the truth, really. But since most if not all of our food is grown and processed in fluoridated water, the chances are you could use a non-fluoride toothpaste (or plain ole’ baking soda) without damage and lower your risks of toxicity.

Folic acid

Water soluble, 400-1200 mcg

Needed for DNA synthesis, preventing neural tube birth defects as well as other birth defects. It also appears to protect against cleft palate and cleft lip formation. It is needed to make chemicals which affect moods and control amino acid levels in the blood. This lowers the risk of heart disease, osteoporosis, strokes, and Alzheimer’s disease.

Available in:

• Asparagus
• Barley
• Beef
• Bran
• Brewer’s Yeast
• Broccoli
• Brown Rice
• Brussels Sprouts
• Cheese
• Chicken
• Dates
• Fortified Cereals
• Green Leafy Vegetables
• Lamb
• Legumes
• Lentils
• Liver
• Milk
• Mushrooms
• Navy Beans
• Okra
• Oranges
• Pinto Beans
• Pork
• Spinach
• Split Peas
• Tuna
• Whole Grains

Deficiency symptoms- anemia, irritability, weakness, sleep disturbances, pallor, sore and reddened tongue.

Toxicity symptoms- generally considered non-toxic.

 

Iodine

Mineral, 0-150 mcg (most individuals) 150-300 mcg (for those living in low iodine areas or for those with low iodine diets.)

A trace mineral needed to make thyroid hormones, which are necessary for maintaining normal metabolism in all cells of the body.

Available in Iodized Salt, Shellfish, Saltwater Fish, Milk, and Seaweed.

Deficiency symptoms- growth and sexual development can be delayed in children, Goiter (swelling of the thyroid).

Question: since all of our salt has iodine added to it and everything we eat is salted, why is everyone in our country on thyroid medicine? The answer is that, though we ingest plenty of iodine, we destroy it by eating sugar and white flour and not exercising enough. Thus, we all have malfunctioning thyroids.

Toxicity symptoms- generally considered non-toxic if under 1000 mcg/day. High doses can cause headaches, metallic taste in mouth and rash. Doses over 20,000 mcg/day have been associated with Iodide Goiter.

 

Iron

Mineral, 15-25mg (men), 18-30 mg (women) (You need to consume approximately 1000 calories to get 6mg of iron. Thus a woman would need 3000 calories per day to get enough iron. Most American women need no more than 2000 calories to maintain their weight. This is why anemia in Americans is so common.)

A constituent of hemoglobin and myoglobin, iron aids in the transport of oxygen to the cells and carbon dioxide to the lungs. Many enzymes require iron to help attack microbes in the blood.

Available in:

• Althea Root
• Avocados
• Baked Potatoes
• Barberry
• Beef
• Beets
• Bilberry
• Blue Cohosh
• Brewer’s Yeast
• Bucher’s Broom
• Burdock
• Catnip
• Celery Seed
• Chickweed
• Clams
• Dandelion Root
• Dates
• Devil’s Claw Root
• Dried Prunes
• Eggs
• Fish
• Green Leafy Vegetables
• Horsetail Herb
• Iron Fortified Cereals
• Lentils
• Liver
• Milk Thistle
• Mullein
• Nuts
• Peaches
• Pears
• Pennyroyal
• Pumpkin Seeds
• Raisins
• Red Raspberry Leaf
• Sesame Seeds
• Soybeans
• Thyme
• Uva Ursi
• Whole Grains
• Yerba Santa

Iron from meats absorb easier than from plants.

You can also raise your iron consumption by cooking in cast iron pots and pans. Trace amounts of the mineral leach into your food.

Vitamin C, citric acid, fructose found in honey and amino acids derived from proteins aid absorption.

Deficiency symptoms-

• Anemia
• Coarse hair
• Cracked lips or tongue
• Depression.
• Dizziness
• Dry
• Dysphasia
• Fatigue
• Hair loss
• Nervousness
• Pallor
• Sleepiness
• Slowed mental response

Tannic acids, phosphates, milk, cheese, sodas, alcohol, and aspirin hinder its absorption- coffee and tea by as much as 50% (because of tannin content). Calcium, magnesium, zinc, copper, manganese and cadmium also interfere with iron absorption.

Toxicity symptoms- generally considered non-toxic if under 75 mg/day. High doses can cause abdominal cramps, vomiting, and diarrhea. Severe overdoses of iron can be considered fatal if medical attention is not sought.

 

Magnesium

Mineral, 500-750 mg. We get approximately 120 mg per 1000 calories of food.

Vital to the synthesis of RNA, DNA and proteins. Essential in the metabolism of proteins, carbohydrates and lipids. Over 300 enzymes require the presence of magnesium to function including alkaline phosphatase which is used to activate calcium and phosphorus metabolism. It regulates muscle contraction and helps in the utilization of vitamins B6, C and E. The brain stores twice as much as other body tissues.

Available in:

• Althea root
• Apples
• Apricots
• Astragalus root
• Avocados
• Baked potatoes
• Bananas
• Boneset herb
• Brewer’s yeast
• Broccoli
• Brown rice
• Bupleurum root
• Burdock root
• Cantaloupes
• Chickweed
• Devil’s claw root
• Dog grass
• Dulse herb
• Elecampane root
• Grapefruit
• Haddock
• Humeric seed
• Irish moss
• Kelp
• Leafy greens
• Lemons
• Licorice root
• Lima beans
• Navy beans
• Nettle leaf
• Nuts
• Oatmeal
• Oatstraw
• Pennyroyal
• Peppermint leaf
• Pumpkin seed
• Salmon
• Senna leaf
• Sesame seeds
• Siberian ginseng
• Spinach.
• Tofu
• Wheat
• White willow bark
• Yogurt

Vitamin D and calcium are essential for absorption.

Deficiency symptoms- widespread. Since factory processing destroys Magnesium, processed foods cause most Americans to not have enough. Those who drink "soft water" do not get enough.

• Angina pain
• Arrhythmias of the heart
• Calcium oxalate kidney stone formation
• Confusion
• Congestive heart failure
• Craving for sweets
• Sleep disturbances
• Epilepsy and migraines
• Gi upset
• High ldl
• Hypertension
• Irritability
• Kwashiorkor
• Muscle spasms
• Rapid heartbeat
• Strokes
• Thrombosis

Chronic deficiency is caused by diuretics, digitalis, antibiotics, chemotherapy, alcohol and excessive fats or protein intake, and stress.

Sodium, saturated fat, excess protein, calcium, potassium, phosphorus, and lactose hinder magnesium’s work.

Toxicity symptoms- Rarely toxic. Symptoms may include diarrhea, fatigue, depression, and arrhythmia.

 

Manganese

Trace mineral, 15-30 mg

Required by the body to produce healthy connective tissues like cartilage. A co-factor in enzymes that transfer phosphate groups and thus an important factor in energy metabolism. Can raise your HDL levels and strengthens your immune system.

Available in all plant tissues but especially in leaves and seeds;

• Apples
• Apricots
• Avocados
• Bananas
• Bilberry
• Blue Cohosh
• Brewer’s Yeast
• Buchu Leaf
• Canned Pineapple Juice
• Cantaloupe
• Catnip
• Chickweed
• Cocoa.
• Dairy Products
• Dog Grass
• Figs
• Ginger Root
• Gotu Kola Herb
• Grapefruit
• Grapevine Herb
• Green Leafy Vegetables
• Hibiscus Flower
• Hydrangea Root
• Lady’s Slipper Herb
• Milk Thistle Herb
• Nuts
• Peaches
• Red Raspberry Leaf
• Salmon
• Seeds
• Shellfish
• Soybeans
• Spirulina
• Tea
• Tofu
• Uva Ursi Leaf
• Wheat Bran
• Wheat Germ
• White Oak Bark
• Whole Grains
• Wood Betony Herb
• Yerba Santa

Deficiency symptoms- rare:

• Hearing
• Arteriosclerosis
• Confusion
• Elevated cholesterol levels
• Grinding of teeth
• Impaired vision
• Increased blood pressure
• Increased heart rate
• Irritability
• Mental impairment
• Pancreatic damage
• Skin rash
• Sweating
• Tremors

 Toxicity symptoms- generally considered non-toxic. Exposure to industrially inhaled manganese has been linked to psychiatric and nervous disorders.

 

Molybdenum

Trace mineral, 75mcg

An essential trace mineral needed for certain enzyme-dependent processes, including the metabolism of iron.

Preliminary evidence indicates that molybdenum, through its involvement in detoxifying sulfates, might reduce the risk of sulfate-reactive asthma attacks.

Available in-

• Beans
• Cereals
• Dark Green Leafy Vegetables
• Legumes
• Meats
• Milk Products
• Peas
• Whole Grains

Deficiency symptoms- rare: increased heart rate, mouth and gum disorders, impotence in older males, increased respiratory rate, night blindness.

Toxicity symptoms- generally considered non-toxic.

 

Phosphorus

Mineral, 1200mg

Makes up much of the skeletal system,

Available in:

• Asparagus
• Barley Grass
• Bilberry
• Blue Cohosh
• Broccoli
• Buchu Leaf
• Cabbage Herb
• Cauliflower Herb
• Chicken Breast
• Corn
• Cranberry
• Dairy Products
• Dog Grass
• Dried Fruits
• Eggs
• Extra Lean Ground Beef
• Fennel Seed
• Ginkgo Leaf
• Halibut
• Highly Carbonated Beverages
• Horseradish Root
• Legumes
• Lima Beans
• Milk
• Milk Thistle Seed
• Nuts
• Oatmeal
• Peppermint
• Pumpkin
• Salmon
• Sesame Seed
• Siberian Ginseng Root
• Soybean
• Sunflower Seeds
• Yellow Dock Root
• Yerba Santa Herb
• Yogurt

Can decrease absorption of other minerals

Deficiency symptoms- extremely unlikely; fatigue, irritability, decreased appetite, bone pain, weakness, skin sensitivity.

Toxicity symptoms- rarely toxic. Symptoms may include brittle bones related to loss of calcium (osteoporosis). Since it is contained in sodas, this is becoming more common.(One study found that female athletes that drank soda had significantly more bone breaks than female athletes that didn't drink soda.)

 

Potassium

Trace mineral, 2.5 grams (1:1 ratio with sodium)

Crucial to osmotic equilibrium, the way which cells are nourished and cleansed. The principle catalyst in intracellular fluids and helps cells maintain volume, assists in carbohydrate metabolism, protein synthesis, muscle contraction and nerve impulse conduction,

Available in:

• Asparagus
• Baked Potatoes
• Barley Grass
• Blessed Thistle
• Broccoli
• Bupleurum Root
• Cabbage
• Carrot
• Catnip
• Cauliflower
• Celery
• Dulse Herb
• Feverfew
• Fruits
• Grains
• Dried Apricots
• Hops
• Horseradish
• Hydrangea Root
• Lemon Grass
• Parsley
• Peppermint
• Raw Plants 
• Veggies
• Sage
• Skullcap

Sodium antagonist.

Deficiency symptoms-

• Acne
• Arrhythmia
• Chills
• Decreased reflex response
• Diarrhea
• Dry skin
• Edema
• Elevated cholesterol
• Glucose intolerance
• Growth retardation
• Impaired cognitive function
• Increased blood pressure
• Insomnia
• Muscle spasms
• Thirst

Toxicity symptoms- rarely toxic. Symptoms may include arrhythmia and heart failure (doses exceeding 18gm/day. In fact, much greater than this overdose amount is what is used in the lethal injection for state executions. It is not possible to get too much in your food, and I don't think possible by mouth at all).

 

Selenium

Mineral, 100-400 mcg (those living in low-selenium areas such as costal and glaciated regions) 50-200 mcg (those living in high selenium areas)

Selenium is an anti-oxidant, the same as vitamin E. It can replace sulfur in certain amino acids. Highly concentrated in the pancreas, pituitary, and liver. Supplementation can strengthen the immune system by increasing antibody production. Low selenium is correlated with heart disease though we don’t yet know why.

Available in:

• Althea root
• Barberry root
• Bayberry root
• Black cohosh root
• Blessed thistle herb
• Blue cohosh root
• Brazil nuts
• Broccoli
• Brown rice
• Buchu leaf
• Catnip herb
• Dairy products
• Dog grass
• Dulse herb
• Hibiscus flower
• Ho shou wu root
• Lady’s slipper herb
• Lemon grass
• Lobster
• Milk thistle seed
• Onions
• Organ meats
• Poultry
• Pumpkin seed
• Salmon
• Sarsaparilla root
• Shellfish
• Torula yeast
• Tuna
• Valerian root
• Vegetables
• Wheat germ
• Wheat grains
• Whole grains
• Yarrow flower
• Yerba santa herb

Deficiency symptoms- muscle weakness, linked to cancer and heart disease, fatigue, growth retardation, elevated, cholesterol levels, susceptibility to infection, sterility, irritability, nail, hair and tooth damage.

Toxicity symptoms-rarely toxic. Symptoms may include garlic breath, brittle hair and nails, irritability, liver and kidney impairment, metallic taste in mouth, dermatitis, and jaundice.

Sodium

Trace mineral, 2400 mg (average daily intake in America is 5000-10,000mg)

Keeps the fluid in the body at the right proportion inside and outside the cells. Helps transmit nerve impulses as an electrolyte.

Available in:

• Barley grass
• Bread
• Buchu leaf
• Cabbage
• Canned soups
• Canned tuna
• Canned vegetables
• Carrot
• Celery herb
• Cereals
• Chamomile
• Cheese
• Comfrey root
• Gotu kola
• Grapefruit
• Licorice root
• Milk
• Most anything processed
• Most meats especially ham and bacon
•  
• Oatstraw
• Parsley
• Pennyroyal herb
• Peppermint leaf
• Rose hips
• Safflowers
• Sardines
• Sea food
• Seaweed
• Wild yam root

Deficiency symptoms- rare in America;

• Abdominal cramps
• Confusion
• Dehydration
• Depression
• Dizziness
• Fatigue
• Headaches
• Impaired taste
• Low blood pressure
• Nausea
• Palpitations
• Seizures.
• Vomiting

Toxicity symptoms-edema, elevated blood pressure, potassium deficiency, diseases of the liver and kidney.

Silicon

Abundant inorganic element, major component of sand and glass, good semiconductor, helps give strength to bones.

Available in:

• Astragals root
• Burdock root
• Butcher’s broom root
• Chickweed
• Corn silk
• Dog grass
• Dulse herb
• Echinacea root
• Eyebright herb
• Ginger root
• Golden seal root
• Gotu kola
• Horsetail herb
• Hydrangea root
• Lady’s slipper herb
• Lemon grass
• Licorice
• Oatstraw herb
• Thyme herb
• Turmeric seed

Zinc

Mineral, 15-50 mg. Average intake is half

Important for healthy skin and nails, proper wound healing, successful pregnancies, male virility and sense of taste. It strengthens the membranes of the body, including the heart, making them less susceptible to injury, acts as an anti-oxidant, and strengthens the immune system.

Available in:

• Astragalus root
• Beef
• Bilberry
• Buchu leaf
• Capsicum fruit
• Chickweed herb
• Cooked oysters
• Dulse herb
• Echinacea root
• Eggs
• Elecapane herb
• Fish
• Irish moss herb
• Lady’s slipper herb
• Lamb
• Legumes
• Lima beans
• Liver
• Mistletoe herb
• Mushrooms
• Nettle leaf
• Nuts
• Parthenium root
• Pecans
• Pennyroyal
• Poultry
• Pumpkin and sunflower seeds
• Sage leaf
• Sardines
• Scullcap herb
• Siberian ginseng
• Soybeans
• Spirulina
• Whole grains
• Wild yam root
• Yogurt

Deficiency symptoms- change in taste and smell, nails can become brittle and peel, acne, delayed sexual maturation, hair lose, elevated cholesterol, impaired night vision, impotence, growth retardation, increased susceptibility to infection.

Deficiency can impair newborns immune system. May be linked to cancer.

Topical application on throats reduces colds by seven days on average.

Toxicity symptoms- nausea, vomiting, abdominal pain, impaired coordination, fatigue.

Other nutrients

Probiotics

Bacteria in dirt that helps us digest our food. Some digestive troubles today may be linked to too clean of a food supply. Available in pills and live-culture yogurt, kefir, and other cultured foods.

Digestive enzymes

Chemical catalysts that help to dissolve our food.



Both of the above are available in pill form. Some say they help. Some say they are a hoax, some a life saver. Do your research and decide for yourself.