Minerals

Overview and role of all minerals for our health

This manual is intended to provide general information about minderals that are used in the MyCalorieCoach software program. MyCalorieCoach can provide graphics of 9 different minerals. The red line represents the desired (100%) value of the recommended minerals.

The idea is the approach the red line as closely as possible with all minerals. The recommended minerals are based on the Food Council, and they vary with gender and age. Below, we provide a brief description of each of the minerals.

Calcium

Calcium plays an important role in building and maintaining our bones and teeth. It is important for the proper functioning of nerves and muscles, blood coagulation and the transportation of substances. Important sources of calcium are milk, dairy products, cheese, vegetables, nuts and legumes. Failure to consume dairy products increases the likelihood of calcium deficiency, which will eventually lead to decalcification. Too much calcium may lead to kidney stones and calcification of the kidneys and arteries.

Potassium

Potassium plays an important role in the fluid management and it allows the muscles and nerves to function properly. In addition, like sodium, potassium is important with regard to the regulation of blood pressure. Potassium is found in fruit and vegetables, potatoes, meat, bread, milk and nuts. Potassium deficiency may lead to reduced appetite, muscular weakness, nausea, listlessness and in serious cases heart rhythm problems. Getting too much potassium from food is impossible, but at worst can lead to heart failure.

Iron

Iron plays a role in the metabolic processes in the blood and somatic cells. Sources of iron are bread, meat, meat products, vegetables, potatoes, nuts and seeds. Iron deficiency can lead to anaemia. When the body stores too much iron for a long time, this may cause damage to the liver, increasing the risk of liver cancer, cardiovascular diseases and diabetes.

Copper

Our body needs copper to make blood, connective tissue and bone tissue. As a part of enzymes, copper regulates the formation of pigment for our hair, for the functioning of our immune system and blood coagulation. Important sources of copper are vegetables, fruit, meat, bread, grain products and cocoa products. Not much is know about the results of copper deficiency, but a serious deficiency can lead to anaemia, reduced skin pigmentation and bone decalcification. The chances of a copper surplus from food are small. Way too much copper leads to irritation of the intestines and mucous membranes, leading to nausea, vomiting and diarrhoea.

Magnesium

Magnesium is needed to make bones, and it plays a role in the functioning of enzymes in bodily processes. Magnesium is important in the construction of body proteins, the transference of nerve stimuli and muscle contractions. Important sources of magnesium are bread and grain products, vegetables, milk and meat. The symptoms of magnesium deficiency, like listlessness or fatigue, are hard to recognize, but it may also lead to muscle cramps and in extreme cases to heart problems. Too much magnesium can only occur as a result of magnesium tablets and when the kidneys do not function properly.

Phosphor

Together with calcium, phosphor is responsible for the firmness of our bones and teeth. Phosphor influences the energy metabolism and it affects a range of enzyme processes in our body. Important sources of phosphor are milk, dairy products, cheese, fish, meat, legumes and whole-wheat products. Phosphor deficiency can lead to pains in the muscles and bones, a lack of appetite and kidney stones. Too much phosphor may indicate some degree of kidney failure, as a result of which not enough phosphate is secreted, which can eventually lead to bone decalcification.

Selenium

Selenium protects the red blood cells from damage. Selenium makes heavy metals that enter the body as a result of contaminations less poisonous. Selenium is important for the proper functioning of the thyroid, and it protects the body against prostate cancer. Selenium is found in most food products and there are no known cases of people with a selenium deficiency. A prolonged serious lack of selenium can lead to heart problems, muscle pain and muscle weakness. An overdose of selenium leads to a loss of hair, nails and teeth, damage to the skin and to the nervous system.

Sodium

Like potassium, sodium plays a role in the fluid management, allowing the muscles to contract and nerves to function properly. It is important in the regulation of blood pressure. Sodium occurs naturally in food products. Sodium is often added to food in the form of table salt (NaCl). One gram of table salt yields 400 mg of sodium. The amount of sodium that is in our food naturally is more than enough. Serious cases of diarrhoea may lead to a shortage of sodium in our body, at the risk of dehydration. A high intake of sodium is bad for our kidneys and increases the risk of high blood pressure.

Zinc

Zinc is a part of many enzymes in the body and it is involved in many physical processes, like the building of proteins, the growth and renewal of tissue, the metabolism and the functioning of the immune system. Sources of the mineral zinc are meat, cheese, grains, bread, buts and shellfish. A zinc deficiency expresses itself in deformity to the skin, mucous membranes and the skeleton, a change in taste and smell, reduced sexual development and growth, reduced resistance to infection and night blindness. It is virtually impossible to get too much zinc from ‘normal’ food. Prolonged intake of zinc supplements may lead to copper deficiency.

Sources:

http://en.wikipedia.org/wiki/Mineral