Healthy Weight Loss for Life: What are Minerals?

The Importance of Minerals

Minerals are essential for good health. The body utilizes over 80 minerals for maximum function. Because our plants and soils are so nutrient depleted, even if we eat the healthiest foods, we are not getting all the minerals we need. Evidence of mineral malnutrition are various minor and serious health conditions such as energy loss, premature aging, diminished senses, and degenerative diseases like osteoporosis, heart disease, and cancer. In many cases, these could be prevented with proper mineral supplementation. The more you learn about the benefits of minerals, the more you will be able to take charge of your own health!

Every living cell depends on minerals for proper structure and function. Minerals are needed for the formation of blood and bones, the proper composition of body fluids, healthy nerve function, and proper operation of the cardiovascular system, among others. Like vitamins, minerals function as coenzymes, enabling the body to perform its functions including energy production, growth and healing. Because all enzyme activities involve minerals, they are essential for the proper utilization of vitamins and other nutrients.

Trace and bulk minerals are stored in muscles and bones and delivered to tissue cells through blood circulation. They work together synergistically and must be chemically balanced in the body; if one is deficient or out of balance, it can affect all the others, often resulting in illness. If zinc, for example, is present at high levels, calcium levels will be reduced because the two minerals compete for absorption. Similarly, too much calcium will deplete magnesium, and so on. Deficiency in one nutrient occurs less often than deficiency in several nutrients. All uncorrected mineral deficiencies can affect body functions, produce symptoms, and result in illness. In this article I will concentrate on the Bulk or Macrominerals.

Bulk or Macrominerals:

Calcium: Often known for building and maintaining bone health, calcium also plays major roles in various systems of the body. In the cardiovascular system, it helps the blood clot and regulates heart rhythm. In the neuromuscular system, it helps transmit nerve impulses and helps muscles contract, according to the American Association of Kidney Patients. Calcium and phosphorus are closely related minerals that should be balanced. About 99 percent of calcium and 85 percent of phosphate occur in the skeleton as crystals of calcium phosphate. Calcium deficiency due to lack of dietary calcium occurs only rarely and is often due to vitamin D deficiency, because vitamin D is required for efficient absorption of dietary calcium. Significant depletion of calcium stores can lead to osteoporosis.

Potassium: Potassium is important for the cardiovascular and nervous systems. Heart failure patients sometimes have to consume foods high in potassium because their medications can cause a loss of the minerals in the body, according to the American Heart Association. Potassium is important for balancing pH and water in the body, muscle growth, and brain functioning. Potassium deficiency is usually associated with sodium deficiency and both are associated with dehydration stemming from excessive losses of body fluid.

Zinc: Zinc is an important mineral that plays important roles in growth and development, neurological function, and reproduction. It is also needed to make insulin, eliminate harmful toxins, and to maintain a healthy immune system. Since the body does not have a specialized zinc storage system, a daily intake of the mineral is necessary, according to the NIH Office of Dietary Supplements.

Phosphorus: Phosphorus is an essential mineral in nutrition and plays an important role in bone and teeth formation; the body's use of carbohydrates and fats; and the growth and functioning of cells, according to MedlinePlus.com. Since phosphorus is found in many food sources, supplements are usually not necessary. However, chronic alcoholic drinkers may be become deficient in the mineral and may need to take supplements. Phosphorus is closely related to calcium and the two minerals should be in balance with each other and with magnesium. Deficiency in one will affect all and will ultimately have an unwanted effect on body function. Calcium and phosphorus are stored in the bones as crystals of calcium phosphate.

Iron: Iron plays a major role in metabolism and oxygen delivery. It is essential for the production of hemoglobin, the part of red blood cells that transports oxygen throughout the body. It also helps produce myoglobin, which carries oxygen to muscles. Iron helps protect against illness, fatigue, and weakness. Deficiency of this mineral is the most common and widespread nutritional disorder in the world, according to the World Health Organization.

Magnesium: Magnesium assists in the utilization of calcium and potassium, and functions in enzyme reactions to produce energy. Magnesium protects the lining of arteries and helps form bones. It helps prevent cardiovascular disease, osteoporosis, and some cancers. By acting with vitamin B₆, magnesium can help prevent or dissolve calcium oxylate kidney stones, the most common kind of stones. Dietary magnesium deficiency is uncommon, but may occur in chronic alcoholics, persons taking diuretic drugs, and as a result of severe, prolonged diarrhea

Sodium: Sodium deficiency (hyponatremia) is a serious deficiency, arising most often after excessive losses of body fluid (dehydration) during prolonged and severe diarrhea or vomiting. Sodium and potassium are electrolytes that must be balanced in the body. Since most people get more than enough salt in the diet, potassium may be needed to balance it. Together, these minerals control fluid balance through a mechanism called "the sodium/potassium pump." Prolonged imbalances in sodium and potassium can contribute to heart disease.

Nutritional Concerns

A diet high in refined foods, prepared foods, sugars, and fats will not provide sufficient quantities of essential minerals. Water delivers nutrients throughout the body; it is essential to drink enough clean water daily to maintain fluid balance and distribute nutrients. Mineral deficiencies should be of concern to those that are overweight.

Causes and Symptoms

Calcium and Phosphorus Deficiencies: Vitamin D deficiency impairs the absorption of dietary calcium and can provoke calcium deficiency (hypocalcemia) even when adequate calcium is consumed. As women age, reductions in the hormone estrogen can affect the rate of calcium loss. Significant depletion of calcium stores can lead to osteoporosis. Deficiency of calcium or imbalances with phosphorus and magnesium can produce muscle cramping and digestive problems. Symptoms of calcium deficiency include joint pain, brittle nails, eczema, high cholesterol, insomnia, high blood pressure, nervousness, and tooth decay. Calcium deficiency can also contribute to cognitive problems (confusion, inattention, learning, and memory), convulsions, depression, and hyperactivity. Phosphorus deficiency can produce anxiety.

Sodium and Potassium Deficiencies: Deficiency or imbalance in sodium and potassium does not usually result from a lack of these minerals in the diet, but from imbalances in body fluids. This can be caused by excessive losses of body fluid (dehydration) from severe diarrhea or vomiting; laxative abuse; or during treatment of heart disease or high blood pressure (hypertension) with diuretic drugs, which are used to reduce fluid overload. Sodium and potassium imbalances can cause cardiac arrhythmias and shock (a reduced flow of blood and oxygen to tissues throughout the body). Although diarrheal fluids deplete a number of electrolytes (sodium, potassium, chloride, calcium, phosphorus, and magnesium), the main concern in avoiding shock is replacing sodium and water. Potassium deficiency alone can also affect nerve function.

Magnesium Deficiency: Dietary magnesium deficiency can occur through poor diet or in malnutrition, or result from excessive losses due to severe diarrhea or vomiting. Symptoms of magnesium deficiency include faulty transmission of nerve and muscle impulses, irritability, nervousness, and tantrums. Confusion, poor digestion, rapid or irregular heartbeat (arrhythmia), and seizures can also result. Magnesium deficiency is associated with cardiac arrest, asthma, chronic fatigue syndrome, chronic pain, depression, insomnia, irritable bowel syndrome, and lung conditions.

Chromium Deficiency: Many Americans are deficient in dietary chromium, which can be associated with poor regulation of insulin and related imbalances in glucose (either diabetes or hypoglycemia). Symptoms include fatigue, anxiety, poor protein metabolism, and glucose intolerance (as in diabetes). In adults, chromium deficiency can be a sign of coronary artery disease.

Iron Deficiency: Iron deficiency occurs most often because of poor iron intake, poor absorption, poor digestion, prolonged illness, ulcers, and the use of antacids. In women and teenage girls, blood loss through menstruation can result in iron deficiency. Symptoms of iron deficiency include anemia and resulting fatigue and weakness, especially during physical exertion. Fragile bones, brittle hair and nails, hair loss, spoon-shaped fingernails or ridges from the base of the nails to the ends, difficulty swallowing, nervousness, paleness, and lagging mental responses are also possible iron deficiency symptoms.

Zinc Deficiency: Zinc deficiency can be caused by diarrhea, liver and kidney disease, alcoholism, diabetes, malabsorption, and overconsumption of fiber. Symptoms of zinc deficiency include acne, recurrent colds and flu, loss of senses of taste and smell, poor night vision. Studies have shown that signs of zinc deficiency are detectable after two to five weeks of consuming a zinc-free diet. Signs include a rash on the face, groin, hands and feet, and diarrhea. Administering zinc will correct these symptoms.

Diagnosis

Individual minerals can be measured in blood serum, red blood cells, tissue cells, or urine, to estimate available levels and determine normal or abnormal status. Since each mineral performs strikingly different functions, tests to confirm deficiency are markedly different from each other. Testing can range from simple to extensive. Physicians will consider the possible consequences of each type of deficiency and evaluate the function of organ systems affected by the particular mineral.

Prevention

Ensuring an adequate intake of essential nutrients through a balanced diet and supplements is the best way to prevent mineral deficiencies. The Required Dietary Allowances (RDA) guidelines can help ensure that minerals are being obtained. Safe amounts of certain minerals are often included in multivitamins. Because excess mineral levels can also cause health problems, taking excessive amounts of any mineral supplement is not advised unless a deficiency is diagnosed. When mineral deficiency is the result of disease, medical attention, other than preventive measures, is required.

Summery

The prognosis for mineral deficiencies depends on the extent of deficiency at diagnosis, the degree of effects or symptoms, and the overall health of the individual. Correction through diet or supplements usually produces good results. Symptoms may sometimes be relieved promptly with supplementation. Some deficiencies produce permanent effects of varying severity. The simple act of adding the proper vitamin and mineral supplement to your daily routine will have profound benefits, and give you one less area of concern on your road to a healthier you.

Whether you are trying to find a safe, comfortable and healthy way to lose weight and keep it off for life, or trying to maintain your current weight, and increase your energy level and overall health, I would like to show you how simple this journey can be. Please use the following link to leave me a comment regarding your needs, and I will get right back with you. “Contact John”

Thank you.

John Cardinal

What are Minerals?

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