Minerals

• There are 15 minerals, which our bodies don't make and are required for a variety of roles within our bodies.
• The daily intake of minerals varies depending on the size of the mineral.
• Major minerals are needed in larger quantities and are measured in grams.
• Trace elements are needed in smaller quantities and are measured in micrograms.
• Calcium is vital to health, especially to infancy, childhood, adolescence, pregnancy and lactation.
• Calcium is involved in complex mechanisms that cause blood to clot and correcting the functioning of nerves and muscles.
• Sources of calcium include whole grain cereals, milk and dairy products, pulses, spinach, cashew nuts, rhubarb, and deficiencies can lead to weak bones and teeth, bones bending, and blood not clotting after injury.
• Magnesium is essential for metabolism of cells and is involved with the metabolism of adenosine triphosphate which captures energy released from glucose during respiration.
• Sources of magnesium include dark green leafy veg, seeds, beans, nuts, avocado, banana, and deficiencies are rare but can lead to weakness, increased abnormal heartbeat, loss of appetite, personality changes, and excess can lead to muscle cramps, high blood pressure, and cardiovascular disease.
• Phosphorus is found in all plant and animal cells, is found in ATP, DNA, RNA, and is involved in energy release, the metabolism of cells, and the formation of bone.
• Potassium is needed for the correction of body cells and is involved in the transmission of nerve impulses.
• The dietary reference value for potassium is 3500 mg per day and during lactation needs can go up to 4000 mg per day.
• Sodium is the main electrolyte in extracellular fluid and is needed for the regulation of pressure and volume of fluid, and is involved in energy utilisation and the transmission of nerve impulses.
• Fluoride is found in few foods, sea water, tea, and toothpaste, and excess can lead to crumbling of teeth, changes to bones, and brown stains on teeth.
• Iodine is used to make thyroxine and other thyroid hormones that control metabolic activities in the body, and the amount of iodine in the environment determines how much iodine is in a product.
• Iron is needed for the formation of haemoglobin in red blood cells, is located in body tissue, bone marrow, muscles, red blood cells and enzymes, and is important for the function of enzymes like respiration and oxidation.
• Zinc is involved in the metabolism of DNA and RNA, is located in body tissue, bone marrow, muscles, red blood cells and enzymes, and is important for the function of enzymes like respiration and oxidation.