By: Rukshana Shanbhag M.S., R.D.

Taking the Mystery out of Minerals

Even the most diligent healthy eater may get confused when it comes to figuring out how to add minerals to a balanced diet. Your body’s mineral needs shift dramatically as you age, research and recommendations appear to change constantly and it’s tough to determine the mineral content of a wide variety of foods. But understanding just how and when to be concerned about your mineral intake is a critical part of maintaining total mind and body health.

Some minerals are needed in large amounts, for example, while others are needed in very small amounts; they work as structural components and regulate body processes. As you go about your daily routine, your nerves transmit messages and your muscles contract without you giving it a second thought, in part, because the minerals in your body are hard at work

Minerals have traditionally been divided into major minerals, or those needed in an amount of 100mg. per day, or present in the body in amounts greater than 0.01 percent of body weight. And trace minerals, those that are only needed in the amount of 100mg. or less per day, or 0.001 percent or less of body weight. It would be great if we could get all of the minerals we need from food, but current farm practices in the United States have depleted the soil, resulting in plants that are often severely deficient in the minerals we need. Carefully supplementing your diet is the best way to compensate. The Food and Drug Administration’s (FDA) Recommended Daily Intake (RDI), may be sufficient for healthy individuals, but it may be too low for others. Pregnant or nursing mothers, women experiencing heavy periods and people with other health problems may need higher doses of minerals such as iron or calcium. In addition, as we age, our ability to absorb nutrients is diminished by an age-related reduction in stomach acids. Many adults over 60 years old are on some form of acid-reducing drugs that may reduce their ability to absorb many nutrients. Other drugs may also deplete the body’s mineral supplies.

Mineral deficiencies are hard to detect at first, so it’s important to recognize the warning signs. A few months of inadequate iron intake, for example, can cause a decrease in the number and size of red blood cells, reducing the blood’s capacity to deliver oxygen, leaving you exhausted and weak. Calcium deficiencies are also common, even though our grocery store aisles are jam-packed with yogurt, cheese, milk and tasty calcium-enriched products. This could be due to the acidifying affects of dairy foods. They can pull minerals like calcium and magnesium from the bones, which is the largest repository of calcium and magnesium in the body, even when we think we’re eating the proper amount to protect ourselves from bone loss and eventually osteoporosis.

Other common health practices may interfere with bone health. The use of sunscreens reduces the incidence of skin cancer, but also reduces the ability of the skin to manufacture vitamin D, important in bone development.

Keeping watch on every mineral is difficult and probably unnecessary. Here’s what you need to know about Mother Nature’s mineral all-stars to keep your body and mind running smoothly.

Calcium is important to the health of every man, woman and child at every stage of life. It’s a defense against bone loss, tooth loss, hypertension, colon cancer, kidney stones and is involved in the contraction of muscles. Studies show it also contributes to proper fat metabolism and is therefore an important part of any diet plan. Calcium deficiency in older adults may be due to a low intake, poor absorption, or a zinc deficiency. Calcium deposits in the arterial wall can result if absorption is poor. Medications can also cause problems. Too much thyroid medication can lead to bone loss by excessive excretion of calcium. Other medications such as tetracycline and corticosteroids can interfere with calcium absorption. High doses of calcium may be a factor in magnesium, iron, and zinc deficiency though, so keep a watchful eye on your intake. RDA (SPELL OUT)- males: 800mg/day; females: 100mg/day. Optimum daily intake is 500-1200mg/day. Food sources: dairy products, milk, yogurt and cheeses, cooked collard and turnip greens, cooked spinach, lentils, sardines with bones, firm tofu.

Iodine is closely associated with the thyroid gland and its functioning. Recently iodine deficiency has also been linked to cancers of the breast, certain brain disorders, and estrogen metabolism. The breast tissue is one of the main storage sites of iodine, followed by the ovaries, which have the second highest concentration of iodine, and the thyroid gland. Environmental pollutants may be affecting our current iodine needs. Bromide, fluoride and some pesticides displace iodine in the body and may be a reason for the higher rates of hypothyroidism we see today. Too much iodine can be a problem, so you should ask your physician to test your levels before you start supplementing your diet. The best test is a urine analysis. A range of .02-0.4mcg/ mg creatinine CQ ON SPELLING is the desired test result range. Frequent monitoring at regular intervals is recommended to adjust the amounts supplemented. Supplements should include both iodine and iodide. RDA-150ug./day Food sources: Seafood, dried kombu, arame, kelp, dulce, haddock cod, sardines, and other seafood.

Magnesium plays a very important role not only in bone building but also in regulation of blood pressure, energy production, muscle relaxation and nerve impulse conduction. Magnesium deficiencies can lead to disturbances in heart rhythm and poor bone growth and repair. It also helps fuel the body’s energy stores. Magnesium deficiencies may leave you nervous or fatigued. Medications that may cause magnesium deficiency include prescription drugs such as thiazides, antibiotics, chemotherapeutic drugs, cyclosporins, corticosteroids, and asthma medications. Laxatives and alcohol may also deplete the level of magnesium in the body. To give your magnesium absorption a boost, make sure you get sufficient levels of vitamin B-6. RDA males: 350mg/day; females: 80mg/day Optimal daily intake: 600-800mg/day. Higher doses may cause diarrhea in some individuals. Magnesium glycinate is usually better tolerated than the oxide or citrate forms. Food sources: Soybean flour, buckwheat, beans, black-eyed peas, medium figs, collard greens, fresh spinach, watermelon, among many others.

Selenium is needed to make glutathione peroxidase which is responsible for detoxification in the body. It may be an important inhibitor of various cancers, and the conversion of thyroid hormone to its active form. Selenium has been linked to Sudden Infant Death Syndrome, or SIDS, but too much selenium, which has a narrow range of requirement, can lead to liver, skeletal and muscle damage. RDA- 55-70mcg. Optimum daily intake 200-300mcg. Food sources: Brazil nuts, snapper, salmon, halibut, oats, brown rice, garlic, wheat germ.

Zinc is involved in the synthesis of cholesterol, protein and fat. It is an antioxidant co-factor for the body’s free radical scavenger system (super oxide dismutase) that prevents cell damage. Insulin function requires zinc; and it supports immune function. Lots of recent research have proven that zinc supplementation can also reduce the duration and severity of colds. In the elderly, the loss of taste perception may be related to a zinc deficiency. RDA- 15mg/day. Optimum daily intake- 30-50mg/day Food sources: Oysters, wheat germ, pumpkin seeds, sunflower seeds, mustard greens.

These are the key minerals your body needs to stay healthy but remember, your needs will change with time. Keep a close watch on your diet and the symptoms of deficiency and don’t forget to ask your doctor to keep you up to date on the latest research on minerals and nutrition.