Macrominerals
CALCIUM:
The most abundant and essential mineral in the body. There are approximately two to three pounds mainly found in the teeth and bones. Apart from its role in the formation of teeth and bones it is also required for blood clotting, transmission of signals in nerve cells and muscle contractions. There is some indication that higher calcium intake protects against cardiovascular disease particularly in women. If you are at risk of kidney stones consult your doctor before taking in additional calcium supplements. This also applies if you are suffering from prostate cancer where there may be a link between increased levels of dietary calcium in dairy products and this form of cancer. It is thought it is thought that excess calcium causes lower levels of Vitamin D, which helps protect against prostate cancer. The best dietary sources are dairy (moderate intake) sardines, canned salmon (the bones), green leafy vegetables such as spinach and soy products such as tofu.
MAGNESIUM:
It is essential mineral needed for bone, protein and fatty acid formation, forming new cells, activating the B vitamins, relaxing muscles, clotting blood and forming ATP the fuel the body runs on. The secretion and action of insulin also needs magnesium. It is needed to balance calcium in the body and too much can result in very low levels of calcium. The best food sources are whole grains, beans, seeds, wheatgerm, dried apricots, dark green vegetables, soybeans and fish.
PHOSPHORUS:
Essential for bone formation and production of red blood cells. Also needed for the production of ATP fuel for energy. Small amounts are involved in most of the chemical reactions throughout the body. It is found in protein rich foods such as meat, fish and also whole grains. It can be taken to excess if the diet contains mainly processed foods.
SODIUM:
This is an electrolyte (cation), which is a positively electrically charged atom that performs essential tasks within each cell. It is very easy to have too much sodium in your diet as it is added in too large quantities in cooking and in processed foods. It is naturally occurring in vegetables, more than sufficiently for normal needs. Excess sodium is related to elevated blood pressure levels when combined with chloride as common salt and should be reduced significantly in the diet. Sodium contents should be multiplied by 2.5 to identify the actual amount of salt being consumed and an area to look closely at if you have high blood pressure is the amount of sodium in any mineral water that you are consuming daily in quantity.
CHLORIDE:
Another electrolyte (anion), which is a negatively charged atom in the extra-cellular fluid. Consumed as common salt with sodium in excess in most people’s diet. There is sufficient chloride in a balanced diet to supply the necessary amount needed by the body.
POTASSIUM:
This is the main cation (positively charged electrolyte). It reacts with sodium and chloride to maintain a perfect working environment in and around each cell. It allows the transmission of nerve impulses and helps maintain the correct fluid balance in the body. It also regulates levels of acidity and alkalinity in the body. It is also required for carbohydrate and protein metabolism. It is connected to normal heart rhythms. The best food sources are dried apricots, figs, bananas, pumpkinseeds, almonds, potatoes, green leafy vegetables, fish, avocados, beans, milk and most fruit and other vegetables.
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