Minerals

Dried apricots

Our body needs a number of minerals for proper functioning. Here are some of the minerals that we need. You will also find information on why we need them and where we can get them in natural form. These minerals are also available in the form of supplements from drug stores.

Boron

Boron is a trace mineral found mainly in plant foods and essential for the growth of plants. Boron in the body is in the form of boric acid. It plays an important role in calcium and magnesium metabolism.

Balancing the level of boron in the body takes place in the kidney. Boron increases steroid hormones and vitamin D. It plays a role in cell membrane functions. Boron indirectly regulates the calcium levels in the body in the course of vitamin D metabolism.

Boron is found in fruits and vegetables, in particular dried fruits such as prunes and apricots. Other sources include soybeans, various nuts, wine, and beer.

Dry prunes

Athletes use boron supplements to maintain best possible joint and bone health as they can put incredible amount of stress on their bones and joints.

Recommended safe and adequate daily intake is 2 - 5 mg

Calcium

Calcium is a chemical element and a soft grey alkaline earth metal. It is the fifth most abundant element by mass found in the earth's crust. It is also the fifth most abundant element dissolved in sea water.

Calcium is essential for cell physiology in living organisms. It is used in building of bones, teeth and shells.

Calcium is required for some critical metabolic functions and hormonal secretion. These functions take up only 1% of the daily requirement of calcium. Calcium in the blood is very tightly controlled and does not vary with changes in diets. Excess calcium is stored in the bone tissue, to maintain consistent amount of calcium in the body. The body stores the balance 99% of calcium in bones and teeth.

In aging adults and among women after menopause, in particular, bone wastage exceeds bone formation resulting in bone loss. This bone loss over time increases the risk of osteoporosis.

Recommended intake of calcium:
Life Stage Recommended Amount
Birth to 6 months 200 mg
Infants 7–12 months 260 mg
Children 1–3 years 700 mg
Children 4–8 years 1,000 mg
Children 9–13 years 1,300 mg
Teens 14–18 years 1,300 mg
Adults 19–50 years 1,000 mg
Adult men 51–70 years 1,000 mg
Adult women 51–70 years 1,200 mg
Adults 71 years and older 1,200 mg
Pregnant and breastfeeding teens 1,300 mg
Pregnant and breastfeeding adults 1,000 mg


Dairy products such as milk, cheese and yogurt are the main sources of calcium for everyone. Calcium can also be obtained from vegetables such as Kale, broccoli and Chinese cabbage. Fish with soft bones, such as canned sardines and salmon provide the calcium you need. Most grains such as breads, pastas, and cereals, contribute considerable amounts of calcium to the diet. The grains are consumed in greater amount compared to vegetables and dairy products and therefore calcium from this source is very important. Calcium is sometimes added to some breakfast cereals, fruit juices, soy and tofu. This can be verified from the product labels.
Source: Office of Dietary Supplements, National Institutes of Health
http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/

Milk

Chloride

Chloride is an essential ingredient for the balancing of various bodily functions. Chloride is found in table salt, sea salt, seaweed, rye, tomatoes, lettuce, celery, and olives.

When body loses fluids due to sweating, vomiting, or diarrhea. This should be replenished. But excessive consumption of chloride can lead to elevated blood pressure and retention of fluids in the body. Blood and urine tests will reveal the amount of chloride in the body.

Recommended safe and adequate daily intake  
750 mg

Chromium

Chromium helps the body in moving glucose from the blood stream into the cells.  Body needs only a very small amount of chromium. Chromium is also good for type 2 diabetes. Chromium deficiency may lead to build up od high levels of choelestrol. It also may lead to haeart ailments. Chromuin is found in brewer’s yeast, meats, potatoes skins, cheeses, molasses, spices, whole-grain breads and cereals, and fresh fruits and vegetables

Recommended safe and adequate daily intake    
50 - 200 mcg

Cobalt    

Cobalt contamination if substantial is toxic. Cobalt contamination can arise from air, food and water. Blood and urine test will reveal the level of cobalt toxin. Chemical and toxic metal cleanse are available.

Cobalt is not metabolized by the body. It is eliminated through urine and to a lesser degree through fasces. In the body cobalt is stored in the liver and kidneys.

Cobalt is an essential element in Vitamin B 12. Health benefits of cobalt are same as that of Vitamin B 12.

Cobalt aids in repair of myelin, which surrounds and protects nerve cells Our body gets cobalt from meat, milk, green leafy vegetables, liver, clams and oysters. 

Recommended safe and adequate daily intake
a few mcg

Copper
Recommended safe and adequate daily intake    
1.5 - 3.0 mg

Fluoride

Daily requirement
Men: 4.0 mg. Women: 3.0 mg

Iodine

Daily requirement
150 mcg

Iron  

Daily requirement
10 - 15 mg

Magnesium

Daily requirement
Men: 400-420 mg
Women: 310-320 mg

Manganese

Recommended safe and adequate daily intake    
2.5 - 5.0 mg

Molybdenum

Recommended safe and adequate daily intake
75 - 250 mcg

Phosphorus  

Daily requirement
700 mg

Potassium

Recommended safe and adequate daily intake  
2000 mg

Selenium

Daily requirement
Men: 70 mcg, Women: 55 mcg

Sodium

Recommended safe and adequate daily intake  
200 - 500 mg

Sulphur

Recommended safe and adequate daily intake    
100 mg

Zinc

Daily requirement  
Men: 15 mg, Women: 12 mg

For an overview of Nutrition please visit this page.