October 2020 – Crohn's Girl Fitness Foodie

Eat your minerals and be a nice human! That is all. 🙂

Minerals are inorganic compounds that retain their chemical identity – they are never converted to anything else within the human body. Although this is the case, minerals have the ability to bind to other compounds. Given their binding capacity, minerals are components of vitamins, hormones, enzymes, and various different complexes in tissues and bone throughout the body. Dozens of minerals exist – but only 16 are considered essential to support physiological roles within the body and support optimal health and wellness. The 16 essential minerals include: calcium, chloride, chromium, copper, fluoride, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium, sulfur, and zinc. These minerals are essential to support bodily functions such as acid-base balance and regulating osmotic pressure.

Minerals are classified according to the amount present in the human body. The three classifications include: 1. Macrominerals: with >5 grams present in the body (7 in total), 2. Trace Minerals (micro): <5 grams present, and 3. Ultratrace minerals: minute amounts present < 1 milligrams. Trace minerals are equally as important to our health as macrominerals, we just require them in smaller amounts. Toxicity is an issue with minerals – when a given mineral concentration is found to be too high within the body, this can result in adverse effects on one’s health. All minerals are considered to be toxic at high levels.

Below is a chart of the 16 essential minerals, and (1) what physiological function they play within the body and their importance for adequate consumption, (2) what food sources they can be found in, and (3) the deficiency symptoms, syndrome or condition associated with inadequate intake of the given mineral. Abiding by a balanced diet containing whole foods will help to ensure that you are ingested an adequate amount of minerals – in this case it would not be challenging to meet the necessary requirements.

Note that the minerals with a * are macrominerals.

Mineral	Physiological Role within the Body	Food Sources	Deficiency Symptoms, Syndrome or Condition associated with inadequate intake of the mineral
Calcium*	One of the most important minerals in the human body! Important for the formation, growth and maintenance of strong bones and teeth. Necessary for optimal immune system function, nerve activity, and for the function and maintenance of muscle contractions. Involved in blood pressure regulation, hormone and enzyme secretions, and necessary for blood clotting	milk and milk products (DAIRY!!), fortified soy beverages, green leafy vegetables – in particular: cooked bok choy & broccoli, tofu, soybeans, navy beans, white beans	Hypocalcemia – this condition results when calcium levels in the blood are too low. Long term, this has potential to lead to osteoporosis.
Chloride*	A very important electrolyte found in one’s blood that helps to control various bodily processes such as: the balance of fluid inside and outside one’s cells, and enables the maintenance of appropriate blood volume, blood pressure and pH of various bodily fluids	seaweed, rye, tomatos, olives, lettuce, celery	Hypochloremia (or Hypochloraemia) – electrolyte interference in which there is an irregularly low level of chloride in one’s blood, symptoms include – dehydration, fluid loss, diarrhea or vomiting
Chromium	Plays a key role in breakdown of fats and carbohydrates Works with insulin to control and regulate blood sugar (glucose) levels.	broccoli, potatoes, green beans, poultry, beef, whole-grain products, apples, bananas, milk and dairy products.	Lack of chromium in the diet hinders the body’s ability to utilize glucose to meets its energy requirements, resulting in increased insulin requirements
Copper	Heavily reliant on iron – involved in the formation of red blood cells, the synthesis of various proteins and enzymes, the metabolism of glucose, and the absorption of iron.	Liver, oysters, spirulina, lobster, shiitake mushrooms, leafy green vegetables, legumes, nuts and seeds, dark chocolate	Symptoms include: low white blood cell count, anemia, paleness, issues with connective tissue, neurological problems, and muscle weakness. There is a very rare genetic disorder known as Menkes disease which is a disease that interferes with copper absorption.
Fluoride	Involved in the formation of teeth and bones – helps to prevent tooth decay	The content present in foods is low, but is found in drinking water, some teas and fish.	Tooth decay and increased dental caries, brittle or weak bones.
Iodine	Involved in the synthesis of thyroid hormones which are created by the thyroid gland – this helps to regulate growth, metabolism, and development.	Seafood – cod, tuna, seaweed, shrimp, Dairy products – cheese, yogurt, milk Grains – breads and cereals	Deficiency symptoms are very similar to those of hypothyroidism or low thyroid hormones and include: weight gain, weakness, fatigue, swelling of the neck, learning difficulties, pregnancy-related issues, and heavy or irregular periods
Iron	An essential component of hemoglobin -a protein found in red blood cells that transports oxygen throughout the body Needed for cell growth and differentiation Necessary for energy metabolism An important component of myoglobin – a protein which provides oxygen to muscles	Red meats (liver, beef, pork), organ meats, chicken, oysters and clams, leafy green vegetables (broccoli, spinach, swiss chard), legumes (lentils, peas, dried beans), tofu, dried fruits (prunes, figs), egg yolks, fortified cereals and whole grain products	The development of anemia – symptoms include: general fatigue, shortness of breath, dizziness, pale skin, pica (cravings for substances that are not food)
Magnesium*	Main role in the body is as a cofactor for various enzymatic reactions Plays a vital role in protein synthesis and energy metabolism, regulating blood sugar levels, and helping to optimize immune system health Additionally, magnesium is necessary for many physiological functions such as muscle contraction and relaxation, heart rhythm, and vascular tone.	Green leafy vegetables, nuts and seeds (sesame, sunflower, pumpkin), legumes (lentils, peas, dried beans), seafood, chocolate, artichokes, whole grain products milk & yogurt, tofu, fortified soy beverages	Symptoms include: loss of appetite, fatigue, nausea, weakness, muscle cramps and spasms, and vomiting.
Manganese	Main role is to metabolize various nutrients Necessary for a range of chemical processes such as aiding in the metabolism of cholesterol and carbohydrates Additionally, involved with the utilization and digestion of amino acids and protein.	Green leafy vegetables, nuts & seeds, legumes, whole grains – often added to breakfast cereals and fortified foods Generally speaking, foods containing dietary fibre provide magnesium thus it is widespread in foods	Hindered glucose tolerance, and altered metabolism of carbohydrates and lipids which has potential to result in impaired growth and reproductive function
Molybdenum	Helps to activate various enzymes that are needed to prevent the build-up of toxins in the body and works to assists in the breakdown of various sulfites	Legumes are the richest source, whole grains, nuts, leafy vegetables, beef liver, and cereal grains	Deficiency is extremely rare and only occurs in individuals with a rare genetic disorder known as molybdenum cofactor deficiency resulting in encephalopathy, leading to seizures and brain damage
Phosphorus*	Necessary for the formation of bones and teeth Plays a key role in carbohydrate and fat metabolism Needed for the generation of protein, in order to aide in repair of cells and tissues Additionally, an important component of the maintenance of acid-base balance within cells	Milk and milk products, meat, poultry, fish, seeds and nuts, whole grains, eggs	Hypophosphatemia – which can result in bone diseases such as rickets in children and Osteomalacia in adults
Potassium*	Main function within the body is for proper fluid balance, working to maintain osmotic pressure and acid-base balance Also helps to regulate nerve signals and muscle contractions	Bananas, oranges, apricots, potatoes, sweet potatoes, beets, broccoli, squash, legumes milk products, nuts, whole grains	Hypokalemia – results when potassium levels in the blood serum are too low – this frequently results in vomiting, diarrhea, and adrenal gland disorders. Often Hypokalemia leads to the use of diuretics, muscle weakness, twitching and cramping, and abnormal heart rhythms
Selenium	Main purpose is to act as an antioxidant. Reminder: antioxidants are chemical compounds that help to protect cells from free radicals, preventing them from cell damage Additionally, important for DNA production, reproduction and thyroid gland function	Turkey, pork, beef, chicken, fish, shellfish, eggs, various whole grains, various dairy products	Deficiency symptoms include: muscle weakness, fatigue, hair loss, mental fog and confusion, and negatively impacts both growth and reproduction
Sodium*	An electrolyte involved in the maintenance of homeostasis and blood pressure, and the regulation of electrolyte and fluid balance Helps to control acid-base balance by regulating the amount of water that’s in and around your cells (osmotic pressure) Additionally, needed for muscle contraction and nerve transmission	Salt, pickles, cured meats such as bacon, ham or corned beef soya sauce, salted or seasoned seeds and nuts, processed foods	Hyponatremia – this occurs when the concentration of sodium in the blood is abnormally low -this is pretty common – especially within older adults. Frequent symptoms include loss of energy, muscle weakness, headaches, nausea, and lethargy -in severe cases, seizures or a coma can result.
Sulfur*	Necessary for the production of key proteins within the body such as glutathione and insulin Needed for the synthesis of connective tissue	Meat & poultry, fish and seafood, eggs, milk, nuts, legumes	Results in reduced protein synthesis given there is little sulfur available for amino acids Additionally, inadequate intake can lead to joint pain
Zinc	Plays a vital role in many physiological functions such as: DNA and protein synthesis, carbohydrate metabolism, cell growth, cell division, production of sperm, sexual maturation, fetal development, immune function, and wound healing Needed for sense of smell and taste Structural component of insulin	Milk products, whole grains, poultry, red meat, oysters, chickpeas, nuts and seeds – in particular: almonds, cashews, baked beans	Symptoms include: hair loss, weight loss, skin and eye sores, issues with wound healing and loss of appetite.