The Scoop on Minerals

By John Manjarres

Like most people, we know we should take vitamins but why minerals? What does all of that on the back of each multi-vitamin label mean? They look like their necessary, but what are they used for? So below, I have created a list of the essential minerals and their function as well as sources of food you can get them through.

Minerals unlike the water-soluble vitamins are stored and can be toxic to the body. An excess of one mineral can also interfere with the functioning of others. A high iron intake, for example, can produce an iron overload in genetically predisposed people and cause deficiencies of other trace minerals such as zinc and copper (Williams, 1999).

So take as recommended on label.

Calcium – Formation of bones and teeth; nerve impulses; activating /relaxing smooth muscles; blood clotting (found in dairy products, turnip and mustard greens, kale, soy beans, salmon (w/bones), clams, shrimp, amaranth, tofu)
Iron – Part of red blood cells; carries oxygen within the body; involved in energy production, immunity (found in red meat, green leafy vegetables, whole grain breads and cereals, dried fruit, legumes)
Magnesium – Energy production; muscle relaxation and nerve transmission and activity; functioning of the heart; prevents tooth decay (found in dairy products, breads and cereals, meat, fish, poultry, eggs, legumes, green leafy vegetables)
Sodium – key mineral outside the cell; involved in nerve impulse, muscle contraction, water and acid-base balance (found in table salt, soy sauce, monosodium glutamate (MSG), cheese, milk most canned and preserved foods)
Potassium – Key mineral inside cells; involved in water balance, regulating muscle contractions, starting glycogen and protein synthesis (found in citrus , fresh fruits, dark green leafy vegetables, potatoes, peas, melons, banana, figs, legumes, meat, fish)
Zinc – Essential for DNA, RNA, protein synthesis, skin growth, wound healing, immune function, taste (found in meats, seafood, eggs, legumes, green leafy vegetables, oysters, pork, poultry, milk, nuts, bran)
Copper – Red blood cell formation; energy production; immunity; protective wrapping around nerves; formation of bone, collagen (found in shellfish, whole-grain cereals and breads, nuts, organ meats, eggs, dried beans and peas, dark leafy vegetables)
Selenium – Antioxidant; protects against free radicals; enhances activity of vitamin E (found in liver, kidney, meats, seafood, whole grain)
Chromium – Component of glucose tolerance factor (GTF) which helps get glucose into the cell; indirectly affects level of fats in the blood (found in brewer's yeast, whole grains, pork, kidney, meats , cheese, dried beans and peas)
Phosphorus – Found in all cells, part of bones, teeth, DNA & RNA; ATP & energy metabolism; part of phospholipids in cell membranes ( found in animal proteins: beef, chicken, pork, etc; milk and milk products)

About The Author:

John Manjarres is a certified sports nutrition specialist and a medical exercise specialist as well as a certified professional fitness trainer through the American Council on Exercise (ACE), the University of Central Florida (UCF), the Aerobics and Fitness Association of America (AFAA), and owner of 180 Degree Fitness, LLC in Sebring, FL. Which specialize in weight loss for men and women.

Among his many presentations on nutrition and sports specific training, John has written two E-books on exercise and aging, publishes a monthly e-newsletter. You can find out more about John Manjarres at his Website.

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The Scoop on Minerals

By John Manjarres

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