Complementary Therapists > Dietary Therapy > Minerals
Dietary Minerals
What are Minerals ?
Dietary minerals are vital for our nutrition and the healthy functioning of the human body. Minerals in our diet are necessary chemical elements that are divided into two types - macrominerals and trace minerals.
What are Macrominerals ?
The human body needs macrominerals in large quantities - as opposed to trace minerals. They include calcium (Ca), magnesium (Mg), phosphorus (P), potassium (K), sulfur (S), chlorine (CI) and sodium. Calcium is the most plentiful macromineral found in the body and it is in our bones that 99% of the calcium resides.
What are Trace Minerals ?
As the term trace suggests these minerals are required in the body in very small quantities. Trace minerals include the following; iron, copper, iodine, zinc, manganese, cobalt, fluoride, and selenium. Experts do not fully agree on the precise levels of these minerals that are required, and indeed are healthy, for the body.
Minerals cannot be produced in the body so they must be ingested through our diet or via dietary supplements. Some modern farming methods and food production methods lead to mineral depletion in the food produced which consequently may lead to mineral deficiency in people. To avoid this, dietary therapists recommend a balanced diet of fresh foods and preferably foods that have been produced organically. Nutritional therapists will recommend mineral supplements to enhance the usual diet.
Mineral Chart
The following is a list of minerals that are required by the human body. It includes the name of each mineral, the health benefits for the body, good sources of the mineral and the recommended daily allowance (RDA).
| Minerals | Health Benefits | Mineral Source | Recommended Daily Allowance |
| Calcium | Vital for healthy bones and teeth. Aids blood clotting, and regulates blood pressure and enzyme production. | Dairy, Tofu, Fortified Soy Milk, Sardines | Men: 800 - 1000 mg Women: 800 - 1000 mg Kids: 500 mg (1 - 3 yr) 1300 mg (9 - 13 yr) |
| Iron | Essential element of haemoglobin that kelps red blood cells to transport oxygen through the body. | Fortified Cereals, Spinach and other Brassicas, Red Meat, Dried Fruits | Men: 6 mg Women: 6 mg Kids: 7 mg - 15mg |
| Magnesium | Collaborates with sodium and phosphorus to aid healthy muscle and nerve function. Controls calcium levels in the body, and helps it to maintain skeletal structure. | Yoghurt, Eggs, Artichoke, Dates, Rolled Oats, Wheat Germ, Nuts, Seeds, Wheat Bran, meat, fish, poultry, green vegetables, legumes | Men: 2.0 - 5.0 mg Women: 2.0 - 5.0 mg Kids: 1.0 - 3.0 mg |
| Potassium | Combines with sodium, to control fluid levels in the body, blood pressure, heartbeat and nerve impulses. | Spinach, Potato, Grapes, Banana, Watermelon, Dates, Grapefruit, Bamboo Shoots, Meats, milks, grains, vegetables, legumes | Men: 2000 mg Women: 2000 mg Kids: 3000 mg (1 - 3 yr) 4500 mg (9 - 13 yr) |
| Sodium | Combines with Potassium, controls fluid and alkali levels. Also encourages healthy nerve and muscle functioning. | Table Salt, Seafood, Cheese, Eggs, Beetroot, Artichokes, Beef, Yoghurt, Soy Milk | Men: 500 mg Women: 500 mg Kids/Infants: 120 mg |
| Phosphorus | Aids in teeth and bone creation and maintenance. Promotes healthy muscle and nerve function, and permits energy release. | Milk, grains, lean meats, yogurt, cheese, ice Cream, lentils, seeds, beans, nuts, chocolate, peanut butter, bran, food additives. | Men: 1200 mg Women: 800 - 1200 mg |
| Zinc | Boosts immunity and supports the healing process. Contributes to healthy skin, nails, eyes, growth and sexual development, DNA and protein synthesis, and enzyme activity. | Avocado, Dates, Meat, seafood, and liver, eggs, milk, whole-grain products | Men: 15 mg Women: 12 mg Kids: 10 - 15 mg |
| Copper | Vital for healthy performance of red blood cells and brain. Promotes connective tissue synthesis. | Seafood, nuts, legumes, green leafy vegetables, dried fruits (such as prunes and cocoa), yeast, organ meats, nuts, potatoes, grains, beans | Men:1.5 - 3.0 mg Women: 1.5 - 3.0 mg Kids: 0.5 - 1.0 mg |
| Iodine | Important for thyroid hormone regulation. Promotes growth and protein synthesis. | Seafood, Iodised Salt | Men: 150 mcg Women: 150 mcg Kids: 70 - 150 mcg |
Dietary Therapy - Nutritional Therapy - Vitamins - Minerals
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