The Necessity of Minerals-Macro Minerals
Adequate intake and utilization of minerals is a key to good health. Minerals play a vital role in bone formation, healthy teeth, muscles and connective tissue. Minerals are necessary for the proper function of every living cell. They enable the body to perform a multitude of functions including all enzyme activity and the absorption of vitamins and other nutrients. The level of each mineral in the body has an effect on every other. Therefore, if one is out of balance, all mineral levels are affected.
Our soil, in the past, was teeming with microbes which bring minerals to life in the soil. The process continues when these minerals are passed on to the plant and culminates when they are offered to an animal or human for nourishment. Sadly, chemical fertilizers, herbicides and pesticides have greatly depleted our soil of these vital nutrients and made the soil a not so friendly environment for the healthy and necessary microbes that plants need in order to absorb the minerals. This is similar to what happens when a person takes an antibiotic that destroys both the bad and good bacteria in the digestive tract. Over the course of the last 100 years, our soil has become severely depleted of minerals. Because of this, many common fruits and vegetables contain significantly fewer minerals then they did 50-70 years ago. In 2001, the Journal of Complimentary Medicine pointed out that the U.S. and U.K. government statistics show a decline in trace minerals of up to 76% in fruits and vegetables over the period from 1940-1991. Imagine how much further damage has been done in the last decade since this study was done. Furthermore, modern grains have been developed for better baking qualities rather then nutritional value and so are also lacking in minerals and vitamins they contained in the past.
Because of the importance of minerals, the U.S Food & Drug Administration (FDA) has formulated recommended daily allowances (RDA). These amounts are suited to address borderline health, allowing only an amount to prevent deficiencies and do not account for the amount necessary to maintain maximum health. Therefore, an average adult with no health problems should consume more then the RDA from either food sources or supplements. Persons who are active and exercise, those who are under stress, are on restricted diets, mentally or physically ill, on medications, recovering from illness or surgery, those who smoke or consume alcoholic beverages and women who are on contraceptives-all may need even higher amounts of these nutrients.
There are two categories of minerals-macro minerals that are needed in larger amounts and trace minerals that are needed in minute quantities but are no less important. Macro minerals include calcium, magnesium, sodium, potassium & phosphorus. Trace minerals include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium and zinc. A mineral is considered a trace mineral if less than 100 mg of the mineral is required per day. This article will discuss the macro minerals
Understanding that the acid/alkaline balance in the body is a whole separate subject that I won’t go into in this article, let me say briefly ….. of the four basic food group, three of them, meats, dairy products and grains, are all acid ash producing foods. Your first line of defense against the damaging effects of dietary acid ash is your alkaline reserve. Your alkaline reserve is made up of minerals that offset the effects of dietary acid ash. The principle minerals that accomplish this are sodium, potassium, calcium and magnesium. You get these in vegetable and fruits. Thus my constant reminders to get 1 fist sized serving of vegetables for every 25 pounds of your body weight per day.
Now let’s touch on the macro minerals.
Calcium
There is more calcium in the body than any other mineral. It is the major mineral in bones and teeth. Calcium is necessary for muscle contraction, heart action, nerve impulses and blood clotting. Alone, calcium is quite helpless. I like to say that calcium plays on a teeter totter with magnesium but it also needs a number of other nutrients to be properly utilized. Some of these include vitamin D and C and several trace minerals.
One of the best sources for natural calcium is dark green leafy vegetables. After all, this is where cows get their calcium! Speaking of cows, we are all told that milk is a great source of calcium. It is! The problem is that after pasteurization and homogenization, it’s hard for our bodies to absorb the calcium in the milk. Better to get your needed calcium from vegetables! When supplementation is needed to get enough calcium, Skeletal Strength, Calcium Plus Vitamin D and Calcium-Magnesium Synerpro contain the appropriate amount of calcium and many of the needed co-factors to assist in its absorption.
Magnesium
Magnesium deficiencies are extremely common. It is estimated that as high as 70% of the population may be low in magnesium. Magnesium is critical for the absorption of calcium. A good ratio of calcium to magnesium should be 2:1 or even as high as 1:1, depending on how much calcium we have in our diet. Magnesium helps muscles relax and so a deficiency can cause muscle cramps and muscle tension. Because of its muscle action, it is necessary for heart health. It is also needed for the circulatory system, healthy blood pressure and liver detoxification. Many people get enough calcium but are unable to absorb it because of a magnesium deficiency. Signs of a deficiency include hypersensitivity, nervousness, insomnia and constipation. Studies show that migraine sufferers tend to have lower levels of magnesium.
The best sources for magnesium are dark green leafy vegetables. When supplementation is needed, try Magnesium Complex. 400-1000 mg daily is recommended. Reduce the amount you take if stools become too soft.
Sodium & Potassium
Sodium and potassium play on a teeter totter like calcium and magnesium. They keep the electrolytes balanced and hydrate at a cellular level. They also help maintain healthy heart and nerve function. Both are found abundantly in –can you guess-green leafy vegetables! If a person eats a high salt diet that is not from fruits and vegetables, or if they are on a diuretic medication, potassium can become deficient, which can lead to fluid retention, confusion, fatigue and muscle twitching (especially in the legs), cramps and spasms. If supplementation is needed to balance sodium and potassium, Combination Potassium is an herbal formula that supplies large amounts of natural potassium and sodium.
Phosphorus
Bones and teeth are made up of primarily calcium phosphate which makes phosphorus the other macro mineral needed for a healthy body. Although phosphorus deficiencies are rare, it is found in Nature’s Sunshine’s Calcium Magnesium Synerpro, Skeletal Strength and Calcium Plus Vitamin D.
Sunshine Sharing, Vol.22 No.10, by Steven Horne
Prescription for Nutritional Healing, Fourth Edition, by Phyllis A. Balch, CNC
Diet & Nutrition-A Holistic Approach, by Rudolph Ballentine, MD
Fell’s Official Know-it-All Guide to Health & Wellness, by Dr M. Ted Morter, Jr., M.A.
