Minerals : Iron

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. 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 Iron:

• Synthesis of haemoglobin
• Oxygen transportation
• Immune response
• Physical and mental growth
• Proper liver function

 Sources of Iron:

• Oily fish
• Lean meats
• Eggs
• Legumes
• Spinach
• Broccoli
• Raisins, dates
• Dates, figs
• Apricots, prunes
• Seeds
• Molasses
• Liver

Deficiency symptoms:

• Food cravings
• Pale skin
• Fatigue
• Circles under the eyes
• Anaemia
• Stunted growth
• Brittle nails
• Constipation

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 mineral can have unpleasant side effects.

Minerals : Phosphorous

Minerals are organic elements present in soil. Plants absorb the minerals from their growth medium. We need very small amounts of each mineral in our diet, but they are essential to maintain all nerve and muscle function, teeth, bones and body cells. 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 Phosphorous:
Calcification of bones and teeth
Controls acid / base balance in body
Helps with energy production
Necessary for cell structure
Required for transmission of hereditary characteristics

Sources of Phosphorous:
Dairy products
Fruit and vegetables
Meat
Eggs (yolk)
Fish
Nuts
Legumes
Deficiency symptoms:
Arthritis
Mental and physical fatigue
Irregular breathing
Muscle and nerve abnormalities
Rickets

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 mineral can have unpleasant side effects. Minerals are insoluble in water.

Supplements

Supplementation is a very expensive method of nutrition. It can even be dangerous. In spite of what I wrote last Monday about the poor quality of our mass produced foods, your best route to health is still to eat a colourful variety of foods from all the food groups.

 

Supplements – those widely advertised and cleverly marketed little pills that give you everything from A to Z – are all too easy to take. But do the benefits outweigh the negatives?

• Most supplements are artificially produced or extracted.
• Often, they are ‘pre-mixed’ – various vitamins and minerals are combined in one pill or capsule, which doesn’t necessarily suit your particular needs.
• Most supplements, unless they are in ‘time-release’ form, are flushed out of the system very quickly because they are water soluble.
• Any fat-soluble vitamins will be flushed out unless they are ingested with fats.
• Alternatively, fat soluble vitamins can and will accumulate in the adipose layer, and could contribute to health problems at a later stage.
• Where did the vitamins and minerals come from in the first place, and what is now holding them together in pill form?
• Most people buy multi-vitamin and mineral supplements without having a clue what is in them.
• No pill or capsule can provide 100% of your body’s daily requirements for vitamins and minerals.

 If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin or mineral supplementation. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects.