Minerals

• Calcium 


  is the main component of hydroxyapatite which makes bones and teeth strong and healthy.

  They are needed for correct nerve and muscle functioning

  The absorption of calcium is in the ilium and excreted through the kidneys.
• Calcium sources and deficiency

  sources: milk, dairy products, nuts and seeds and cereals

  Deficiency: rickets in children and osteoporosis in adults which is where the bones are brittle and weak

  also a condition called tetany can develop which is where muscles involuntary contract and go rigid.
• Magnesium 


  found in dark green leafy veg, seeds, beans and bananas

  function: helps with vitamin D metabolism and essential for cell metabolism.

  Deficiency: is rare but can have loss of appetite and abnormal heartbeat.
• Phosphorous 


  function: help build strong bones and teeth as it's a component of hydroxyapatite and helps with energy release.

  deficiency: rare

  excess: could potentially happen in infants who are fed unmodified cow's milk.
• potassium 


  found in all unprocessed foods mainly fruit like bananas and veg.

  function: potassium ions are needed in all cells especially nerve cell functioning, particularly in heart muscles.

  deficiency: weakness and fatigue, breathing problems and heart palpitations.
• sodium 


  found in salted foods like cheese, stock cubes, gravy, bacon, takeaway foods and crisps.

  function: sodium electrons are main component in electrolytes. Controls pressure and volume of fluids in body. Makes nerves and muscles work properly.

  deficiency: muscle cramps

  excess: lead to high blood pressure and cardiovascular disease
• Iron 


  haem iron is found in red meat, liver, kidney and egg yolk.

  non-haem iron is found in plant sources wholemeal bread, green leafy veg, dried apricots and cocoa.

  Needs to be paired with vitamin C for optimum absorption in the ileum.

  function: makes haemoglobin in red blood cells to carry oxygen around the body and is involved in production of enzymes.

  deficiency: can lead to anaemia so tired, weak and pale complexion.

  excess: can be poisonous if too much is taken usually in supplement form.