Micro-minerals : Iodine

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

 

 

Functions of Iodine:

• Necessary for thyroid function
• Controls the basal metabolic rate
• Needed for growth and development
• Aids in reproduction and lactation
• Important for mental alertness and cognitive function
• Helps metabolize excess fat

Sources of Iodine:

• Seafood
• Dairy products
• Eggs
• Watercress
• Kelp
• Iodized salt

Deficiency symptoms:

• Dry hair and skin
• Cold extremities
• Easy weight gain
• Impaired immune system
• Goiter
• Cretinism

 

Inorganic elements are not destroyed by heat. Some cooking methods may break down mineral-rich substances, and release the mineral into the product: such as in the canning of fish – bones (salmon, pilchards, sardines) are softened releasing calcium into the flesh.

 

Supplements are usually unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

 

Micro-minerals : Manganese

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Manganese:

• Keeps nervous system healthy
• Aids in formation of connective tissue
• Metabolizes carbohydrates and lipids
• Improves wound healing
• Indirectly maintains blood sugar levels
• Supports thyroid function
• Helps prevent anemia

Sources of Manganese:

• Beetroot
• Blueberries
• Whole grains
• Nuts
• Legumes

Deficiency symptoms:

• Weak hair and nails
• Weak ligaments and tendons
• Hearing loss
• Stunted growth
• Sterility
• Skeletal abnormalities

Antacids and oral contraceptives may interfere with the absorption of manganese.

Supplements are usually unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

Micro-minerals : Sulphur

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Sulphur:

• Assists with wound healing
• Builds connective tissue
• Keeps skin, hair and nails healthy
• Maintains liver and pancreas

Sources of Sulphur:

• All foods containing amino acids, for example:
• Eggs, meat, cheese
• Rice, quinoa
• Legumes and pulses
• Whole grain products

Deficiency symptoms:

• Weak nails
• Dull hair
• Poor skin

Supplements are usually unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

 

 

Micro-minerals : Chromium

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need even smaller amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Chromium:

• Insulin function
• Glucose metabolism
• Maintain normal blood sugar levels
• Maintain blood pressure
• Promote brain function

Sources of Chromium:

• Corn oil
• Clams and oysters
• Whole grains
• Dairy
• Eggs
• Legumes
• Cheese
• Yeast
• Apples, bananas, oranges and grapes
• Brown rice
• Dark green and leafy veg
• Dried beans

Deficiency symptoms:

• Impaired growth
• High blood sugar levels
• High cholesterol
• Glucose intolerance

Supplements are usually unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

 

Micro-minerals : Copper

Micro-minerals, like minerals, are organic elements present in the soil. Plants absorb them from their growth medium. We need very small amounts of each micro-mineral in our diet, but they are just as essential to maintain all nerve and muscle function, teeth, bones and body cells as all the other nutrients. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

Functions of Copper:

• Required for iron absorption
• Needed for haemoglobin production
• Helps with nerve transmission
• Transfers oxygen to muscles
• Aids in the production of melanin (skin and hair colouration)
• Essential for the production of collagen (bones) and elastin (skin)
• Involved in immune function
• Anti-oxidant
• Prevents hypothyroidism
• Protects myelin sheaths around nerves

Sources of Copper:

• Liver
• Shellfish
• Whole grains
• Legumes
• Poultry
• Nuts and seeds
• Tofu
• Yeast
• Vegetables and fruits

Deficiency symptoms:

• Osteoporosis
• Growth retardation
• Bone formation abnormalities
• Hair loss
• Fragile blood vessels
• Fatigue
• Skin sores
• Anemia
• Lack of taste sensation
• Increased risk of heart disease

 

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any vitamin, mineral or micro-mineral can have unpleasant side effects.

 

 

Micro-minerals : Selenium

Micro-minerals are organic elements present in the soil. Plants absorb them from their growth medium. We need very small amounts of each micro-mineral in our diet, but they are just as essential as macro-minerals to maintain all nerve and muscle function, teeth, bones and body cells. Micro-minerals are insoluble in water and need to be bonded with a soluble compound before they can be properly utilised. That is why foods are the very best sources.

 

Functions of selenium:

• Essential for growth
• Helps thyroid function
• Antioxidant
• Anti-carcinogenic
• Boosts immunity
• Anti-ageing

 Sources of selenium:

• Nuts
• Whole grains
• Fish – especially tuna
• Meat
• Chicken
• Kelp
• Onions and garlic
• Milk

 Deficiency symptoms:

• Premature ageing
• Thyroid problems
• Frequent infections
• Misshapen nails
• Fatigue
• Impotence / infertility
• Loose skin
• Hair and/or skin discolouration
• Elevated blood pressure
• Keshan disease

 People at risk of depleted selenium:

• Smokers
• Alcoholics
• Anyone undergoing high-dose steroid treatment
• Anyone with rheumatoid arthritis

 

Some areas of the world have selenium-deficient soil – notably parts of China, Finland, New Zealand, Africa and the United states. If only local produce is eaten in these areas, deficiency symptoms may occur.

 

Supplements are unnecessary provided the diet includes plenty of fresh fruit and vegetables. Always check with your doctor before taking supplements of any kind. An excess of any micro-mineral can have unpleasant side effects.