Nutritional Science: Mineral Deficiencies; Food Sources

Minerals are inorganic substances that naturally occur in rocks and in the ground.  Each mineral has its own characteristic appearance and chemical composition. In this article, we'll review the dietary functions of the minerals Calcium, Magnesium, Potassium, Selenium, Zinc, and Chromium Picolinate.

Benefits and Functions of Calcium

Calcium is a major mineral essential for healthy and strong bones and teeth. Calcium also helps with proper muscle and nerve function, and can aid in blood clotting.  Calcium is important for growing children. Sources of Calcium include milk, cheese, eggs, dairy products, fruits, green vegetables, almonds, seaweeds (such as kelp, wakame and hijiki), nuts, beans and pulses, breads and fish. A Calcium deficiency can affect bone and teeth strength and/or formation.  Excessive Calcium may lead to kidney stones.

Benefits and Functions of Magnesium

Magnesium is an important mineral that helps the body maintain muscles, nerves, and bones. It is also aids  heart rhythm, energy metabolism and protein synthesis. The major sources of Magnesium are spinach, nuts, seeds, whole grains, water, fruits and vegetables. A deficiency of Magnesium can cause sensitivity to noise, nervousness, irritability, mental depression, confusion, twitching, trembling, apprehension, insomnia, muscle weakness and cramps in the toes, feet, legs, or fingers.

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Benefits and Functions of Potassium

Potassium is a mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Potassium helps control the activity of the heart, muscles, nervous system and just about every cell in the body. It regulates the water balance and acid-base balance in the blood and tissues. Human bodies contain more than twice as much Potassium as Sodium (typically nine ounces versus four ounces).  Well known sources of Potassium are bananas and orange juice. Other sources include breads, cereals and grain products. A Potassium deficiency can cause muscles to not to work properly, making a person feel weak. Too much Potassium can cause an irregular heart beat.

Benefits and Functions of Selenium

Selenium is an essential mineral that functions largely in the form of proteins, called seleno-proteins, which act as enzymes and help prevent damage to cells in the body by oxidants in the environment or those produced by normal metabolism. Sources of Selenium are seafood, some meats (such as kidney and liver), and some grains and seeds. A deficiency in Selenium causes “Keshan” disease, a fatal form of cardiomyopathy (heart muscle disease). An excessive intake of Selenium can cause reversible balding and brittle nails, give a garlic odor to the breath, and cause intestinal distress, weakness and slowed mental functioning.

Benefits and Functions of Zinc

Zinc is an essential mineral involved in the manufacture of protein and in cell division. It is also a constituent of insulin.  Zinc is also associated with the sense of smell.  Eggs, cereal grains, meat, liver, seafood and nuts are sources of Zinc.  A deficiency of Zinc can cause short stature, anemia, increased pigmentation of skin, enlarged liver and spleen (hepatosplenomegaly), impaired gonadal function, impaired wound healing, and immune deficiency. An excess of Zinc can cause gastrointestinal irritation (upset stomach) and cause Copper deficiency.

Benefits and Functions of Chromium Picolinate

Chromium Picolinate is an essential mineral which plays a vital role in processing carbohydrates and fats. It also works with insulin (a hormone, produced in the pancreas) in assisting cells to take in glucose and release energy.  Sources of chromium include meats, whole grains, fruits, vegetables, fats and vegetable oils.

"Mineral Deficiencies; Food Sources," contributed by Urbain Beck