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Mineral...what they do & where to get them!


Minerals - Macro & Trace


Macro Minerals simply means that these minerals are needed in larger amounts to perform their function in the body than Trace Minerals, which we'll discuss further down.




Calcium

Necessary for development of health and strong teeth and bones.

Assists in blood clotting, muscle function, nerve transmission and heart rhythm.

Food sources: dark leafy green veg, milk, cheese, yogurt, shellfish, bone meal, almonds and liver

RDA Adults >19: 2,000-2,500 mg


Magnesium

Co-factor in 300+ enzymatic reactions that regulate diverse reactions throughout the body; from protein synthesis, muscle & nerve function, blood glucose control, and blood pressure to energy production

Helps with the structural development of bone, necessary for the synthesis of DNA, RNA, and the powerful antioxidant glutathione.

Plays a role in the active transport of calcium and potassium ions across cell membranes which is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Food sources: Almonds, black beans, cashews, dark green leafy veg, avocado, bananas, legumes, nuts and seeds, salmon, mackerel, tuna

RDA Adults >19: 310-420 mg


Potassium

A vital electrolyte that again helps to maintain cellular fluid levels.

Aids in muscle contractions and function as well as nerve transmission.

May help with water retention and reducing blood pressure when consumed in large amounts through diet.

Food sources: Bananas, dried fruits like dates & apricots, peaches, nuts, seafood, meats, legumes, whole grains

RDA Adults >19: 4,700 mg


Sodium

One of our main electrolytes that assists in fluid balance in and around your cells.

Helps to maintain stable blood pressure in conjunction with other electrolytes.

Important for nerve and muscle function.

Food sources: Soups, processed foods, table salt, takeaways

RDA Adults >19: 2,300 mg


Phosphorus

Works with calcium to form bones and teeth as well as heart muscle contractions and nerve activity

Important in cell growth and repair and utilizes fats, proteins, and carbohydrates in assisting with energy production in the form of ATP.

Food sources: Salmon, yogurt, turkey, milk products, eggs, fish, and grains.

RDA Adults >19: 700 mg


Chloride

Another very important electrolyte that helps to keep fluid balance in cells.

Helps to maintain blood pressure, volume and the pH of your body fluids, while also used to make digestive juices

Food sources: Salt, celery, tomatoes rye, and seaweed

RDA Adults >19: 1,800-2,300 mg


Sulphur

Is a part of every living tissue and is important for the synthesis of many key proteins.

Needs for the synthesis of glutathione, our most powerful antioxidant.

May have antibacterial effects for the skin against the bacteria that causes acne.

Food sources: Vegetables including spinach, broccoli, kale, cabbage, onions, leeks, garlic. Legumes, eggs, avocado, turkey and pork

RDA Adults >19: none currently established


Trace Minerals are equally as important as macrominerals but are just required in smaller amounts in order to perform their roles in the body.


Iron

Helps to provide oxygen to muscles through the formation of hemoglobin (protein responsible for oxygen transport).

Promotes protein metabolism and growth for hair, teeth, skin and bones.

Helps support hormone production, disease resistance and our stress response.

Excessive coffee or zinc consumption inhibit iron absorption while Vitamin C, B12, Calcium, Copper and Folate all enhance the absorption rate.

Food sources: liver, fish, spinach, eggs, cherry juice, white beans, oysters, dried fruits, poultry, leafy green veg

RDA Adults >19: 8-18 mg


Manganese

Helps to provide the healthy maintenance of bones, arteries, heart, teeth, and nerves in the body

Important in the conversion of carbohydrates, fats, and protein along with phosphorus, calcium and potassium into energy (also known as metabolism).

Food sources: Pineapple, pecans, peanuts, whole grains, molasses, honey, tuna, fish, bone meal, bran and green veg.

RDA Adults >19: 1.8-2.3 mg


Copper

Works with Vitamin C to form elastin part of our connective tissue formation, supports brain and nervous system function as well the formation of red blood cells, bone formation and the colour of hair and skin.

Food sources: Nuts like cashews, liver, soybeans, raisin, fish, organ meats, legumes and molasses

RDA Adults >19: 900 mcg


Zinc

Essential in the burn and wound healing process, normal growth and formation, immune function, digestion and metabolism of carbohydrates, proteins and phosphorus.

A component of insulin and male reproductive fluids.

Food sources: Oysters, legumes, organ meats, soybeans, spinach, mushrooms, sunflower seeds, and chickpeas

RDA Adults >19: 8-11 mg


Iodine

Regulates energy production and rate of metabolism.

Enhances thyroid function which is needed for the prevention of goiters.

Promote good skin, hair, nails and teeth.

Food sources: Seaweed, yogurt, cod, mushrooms, iodized salt, kelp tablets

RDA Adults >19: 150 mcg


Fluoride

Necessary for the development and maintenance of health teeth and bones.

Food sources: Cooked fish, rice and crab meat, fruit juice, and chicken

RDA Adults >19: 3-4 mg


Selenium

Works with Vitamin E to help protect cells from free radical damage as both have strong antioxidant effects.

Helps with tissue elasticity.

Promotes thyroid health again due to its ability to help remove free radicals that could damage thyroid gland function and thyroid hormone metabolism.

Food sources: Brazil nuts, sardines, tuna, ham, broccoli, onions, wholes grains, brewers yeast, and bran

RDA Adults >19: 55-70 mcg

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