Heartsavers - Diet
A nutrient rich diet with a high density of minerals
is a healthy addition to your life style, the food should taste nice too.
Prevention of coronary heart disease.
A nutritional guide to minerals
There are several minerals needed for optimum human health, the major minerals, which are present in large quantities in the body and the trace minerals, equally necessary but needed in much smaller quantities.
The Major Minerals
Calcium is the most abundant mineral in the body, most of which can be found in the bones and teeth. As well as providing the skeletal structure there is a constant movement of calcium from the bones to the blood, and so the calcium content of the bones varies from day to day. Needed in the blood for muscle contraction, cell activities, nerve functions and blood clotting. Works in conjunction with vitamin D.
Food Sources: dairy products, leafy green vegetables, nuts, seeds.
Magnesium
An important mineral for nerve and muscle activity. It works together with calcium and the two minerals should be kept in balance with each other. Deficiency of magnesium is rare as it is widely available in foods.
Food Sources: wholegrains, nuts, soya beans, wheatgerm, yeast extract.
Phosphorus
Vital for converting food into energy. Deficiency is very rare.
Food Sources: found in virtually all foods.
Potassium, Sodium and Chloride
These minerals are essential in body fluids and are involved in many bio-chemical processes within the body.
Food Sources: found in virtually all foods.
The Trace Minerals
Iron
Approximately half the body's iron is in the form of haemaglobin, the
red pigment in blood cells, which transports oxygen from the lungs to
the tissues. Iron is also contained in many enzymes.
There are two types of iron used by the body, organic (haem iron) and
inorganic (non haem iron). Haem iron is more easily absorbed and is
found in meat. Non haem iron found in vegetables is less easily
absorbed. Vitamin C aids the absorbtion of iron.
Food Sources: meat, beans, nuts, leafy green vegetables, fortified cereals.
Chromium
Needed to utilise glucose and for the production of insulin.
Food Sources: yeast, egg yolk, wheatgerm, cheese, wholegrains.
Copper
Needed for a number of enzymes in the body.
Food Sources: wholegrains, nuts, seeds, lentils, carrots.
Iodine
Regulates the thyroid gland, by controlling the production of hormones which control the body's metabolic rate - the speed at which oxygen is burned in the body to release energy.
Food Sources: fish, seaweed, kelp.
Manganese
Needed in many enzymes. Tea is a good source of this mineral.
Food Sources: widely available in many foods.
Molybdenum
Essential for some enzymes.
Food Sources: wheatgerm, pulses, soya beans, lentils, eggs.
Selenium
This mineral is of particular interest as it has many roles in the body although some are not yet fully understood. In conjunction with vitamin E it prevents free radical damage to tissues and is vital to the immune system. It has also been suggested that low levels of selenium in the bloodstream can lead to an increased risk of heart disease.
Selenium also probably plays a role in the normal de-toxification of the body by helping to remove certain chemicals and heavy metals. Selenium is toxic in large doses.
Food Sources: yeast, garlic, eggs, fish, nuts, seeds, soya beans, mushrooms, wholegrains, bananas.
Zinc
Stored mainly in the bones but also present in many enzymes. Zinc is needed for the metabolic pathways in the body, (rather like a set of traffic lights) directing the flow of body maintenance processes. Is also required for wound healing and the immune system.
Food Sources: wholegrains, nuts, pulses, soya beans, eggs, mushrooms.