ESSENTIAL MINERALS THAT THE HUMAN BODY

NEEDS
An essential mineral is any mineral required by the body for health, that
cannot be produced by the body and so has to be provided by your diet.
There are 21 essential minerals, often described as:
List of 5 major minerals (a.k.a. electrolytes)

The five major minerals in your body are also classified as electrolytes.

They form chemistry reactions when mixed with water, moving in and out
of your cells to help keep your body hydrated, ensures your nerves and
muscles are functioning properly, balances your blood pH and maintains
your blood pressure, among their many functions.

Calcium
Phosphorus
Potassium
Sodium
Magnesium
List of 16 trace minerals (a.k.a. micro minerals)

Trace minerals are also known as micro minerals as the human body only
needs them in much smaller amounts, although that doesn’t mean that they
are less important.

Among the minerals in this list, iron is a major component of your red
blood cells. Its main function is to help carry oxygen and nutrients to be
distributed to your entire body.

 iron
 zinc
 cobalt
 copper
 manganese
 molybdenum
 iodine
  selenium
 sulfur
 chloride
 boron
 silicon
 vanadium
 nickel
 arsenic
 chromium

ESSENTIAL MINERALS LIST, AND THEIR ROLES IN

THE BODY
First off, it’s important to note that no mineral is used in isolation by the
body. All minerals interact with other minerals, vitamins, enzymes etc. For
example, it is overly simplistic to say calcium makes healthy bones, as
magnesium and phosphorus must also be present to build bones.

The following five major essential minerals are found in the largest
amounts in a human body:
1. Calcium (Ca)

Found in teeth, bones and nails: Calcium is the most abundant mineral in
the body.
Roles of calcium in the body: Calcium is essential for the clotting of
blood, the action of certain enzymes and the control of the passage of
fluids through the cell walls. It is also essential to normal heart action and
muscle contraction.
Symptoms of calcium deficiency: Weaker bones, delayed growth,
nervous irritability and muscle sensitivity.
Good sources of calcium: Green leafy vegetables such as broccoli and
cabbage, seeds, nuts, dates, oranges and tofu. Though high in
calcium, dairy products are acid-forming so they are not a good source.

2. Phosphorus (P)

Phosphorus is found in bones, teeth, and the protoplasm and nucleus of

every cell. It is used in more bodily functions than any other mineral.
Roles of phosphorus in the body: Phosphorus is used to build healthy
bones and teeth (in combination with calcium); to metabolize
carbohydrates, fats and proteins; to build nerve and brain cells.
Symptoms of phosphorus deficiency: Poor bone and teeth development,
mental fatigue, feeling of depression resulting from exhausted nerve
energy.
Good sources of phosphorus: Coconut, green leafy vegetables, pears,
apple, avocado, dates, carrots, rice, oats, fish, legumes.
3. Potassium (K)

Roles of potassium in the body: Potassium regulates transportation in and

out of cells including the removal of toxins and delivery of nutrients,
regulates the heart beat, tissue elasticity, aids healing, promotes correct
liver functioning and regulates nerve and muscle action.
Symptoms of potassium deficiency: Poor muscular control, poor
digestion, liver problems, slow healing of sores.
Good sources of potassium: Cereals, most fresh fruit and vegetables,
bananas, papaya, fish, pulses, nuts and seeds.
4. Sodium (Na)

Roles of sodium in the body: With potassium, sodium regulates exchange

in and out of cells; helps maintain water balance; is required to produce
digestive juices; helps eliminate carbon dioxide; aids correct nerve
functioning.
Symptoms of sodium deficiency: Muscle cramp, nausea, indigestion,
arthritis, rheumatism, gallbladder and kidney stones.
Good sources of sodium: Seeds, strawberry, melon, sea asparagus,
fish, natural extracted salts. Note that sodium chloride (refined table salt)
is a bad source of sodium and poisonous to the body.
5. Magnesium (Mg)

Roles of magnesium in the body: Required for more than 300

biochemical reactions, maintain normal nerve and muscle function,
supports a healthy immune system, carbohydrate metabolism.
Symptoms of magnesium deficiency: Poor complexion, faster heartbeat,
irritability, digestive disorders, soft bones.
Good sources of magnesium: Nuts (especially walnut and almonds),
cereals, spinach, fish.
LIST OF 16 TRACE MINERALS REQUIRED BY THE
HUMAN BODY
As the name implies, trace minerals are required in far smaller amounts
(less than 100 mg/day). Each has a specific biochemical function in the
human body. They are needed in such tiny amounts that the role of many
were not discovered until recently, and the essentiality of some is still
being debated.
1. Iron (Fe)

Iron is best known for its role as a primary constituent of haemoglobin in

red blood cells.
Roles of iron in the body: Transportation of oxygen and carbon dioxide
around the body; building of bones and muscle tissue.
Symptoms of iron deficiency: Pale complexion, anemia, low energy
levels, stunted growth.
Good sources of iron: Dark green vegetables, legumes, dried fruits, whole
grain cereals, spinach, liver.
2. Manganese (Mn)

Manganese is found in the liver, kidneys, pancreas, lungs, prostrate,

adrenal gland, brain and bones.
Roles of manganese in the body: Facilitates chemical reactions,
carbohydrate metabolism, strong tissues and bone, helps form thyroxine,
helps regulate blood sugar levels, needed for antioxidant and enzyme
function.
Symptoms of manganese deficiency: Weak bones, anemia, chronic
fatigue, low immunity, hormonal imbalance, infertility.
Good sources of manganese: Beans, walnut, whole cereals, green
vegetables, cabbage, sweet potato.
3. Copper (Cu)

Copper is found in the heart, lungs, liver and gallbladder.

Roles of copper in the body: Copper is required primarily for the
absorption and metabolism of iron.
Symptoms of copper deficiency: Copper deficiency symptoms are
similar to those of iron: poor hemoglobin production, pale complexion,
anemia, low energy levels, stunted growth.
Good sources of copper: Nuts and seeds, raisins, shellfish.
4. Iodine (I)

Found mainly in the thyroid gland in the throat.

Roles of iodine in the body: Used to make thyroxine which regulates
some of the metabolic functions; oxidation of fats and proteins.
Symptoms of iodine deficiency: Swollen thyroid gland, goiter, low
metabolism.
Good sources of iodine: Nuts and seeds, raisins, green leafy vegetables,
turnip, banana, watermelon, shellfish, seaweeds, sea salt, fish, whole
cereals and grains.
5. Zinc (Zn)

Roles of zinc in the body: Regulation of blood sugar, healing of wounds,

transfer of carbon dioxide from tissue to lungs.
Symptoms of zinc deficiency: Poor intestinal absorption, restricted
growth, prostrate problems, absence of taste.
Good sources of zinc: Nuts and seeds, shellfish, cereal products such as
wheat germ. Though they contain zinc, dairy products are acid-forming so
not a good source.
6. Cobalt (Co)

Roles of cobalt in the body: Cobalt helps treat illnesses such as anemia
and some infectious diseases; absorption and processing of vitamin B12;
aids in repair of myelin, which surrounds and protects nerve cells; helps in
the formation of hemoglobin in red blood cells.
Symptoms of cobalt deficiency: Anemia, decreased nerve function.
Good sources of cobalt: Shiitake mushrooms, fish, shellfish, nuts,
legumes, spinach, turnip, figs.
7. Molybdenum (Mo)

Many people have probably never heard of molybdenum, required in tiny

quantities in the body, it is crucial to good health.
Roles of molybdenum in the body: Promotes normal cell function,
facilitates waste removal, acts as a catalyst for enzymes, facilitates the
breakdown of some amino acids, supports the production of red blood
cells.
Symptoms of molybdenum deficiency: As molybdenum deficiency in
humans is extremely rare, symptoms are not well established.
Good sources of molybdenum : Legumes, whole grains, nuts.
8. Selenium (Se)

Roles of selenium in the body: Supports the immune system; acts as a

powerful antioxidant that fights free-radicals, especially when combined
with vitamin E. Antioxidants such as selenium help fight damaging
particles in the body known as free radicals.
Symptoms of selenium deficiency: Free radicals can damage cell
membranes and DNA, adversely affect health and may cause premature
ageing.
Good sources of selenium: Brazil nuts, seeds, fish, green vegetables.
9. Sulfur (S)

Sulfur is found in the hair, nails, cartilage and blood.

Roles of sulfur in the body: Sulfur aids digestion, waste elimination, bile
secretion, purification of the system.
Symptoms of sulfur deficiency: Restricted growth, eczema, unhealthy
nails and hair.
Good sources of sulfur: Cabbage, onions, garlic, leeks, avocado,
strawberry, cucumber, peach.
10. Chloride (Cl-)

Chloride is a negatively charged ion in the blood, where it represents 70%

of the body’s total negative ion content.
Roles of chloride in the body: Functions as an electrolyte; forms
hydrochloric acid, a powerful digestive enzyme; aids digestion of metallic
minerals; aids absorption of vitamin B12; helps maintain electrical
neutrality across the stomach membrane; helps regulate blood pH and
transport of carbon dioxide; promotes normal heart activity; aids the
transport of electrical impulses throughout the body.
Symptoms of chloride deficiency: Overly alkaline blood leading to
alkalosis, which is life-threatening; poor digestion; waste retention.
Good sources of chloride: Seaweeds, naturally extracted salt, olives, rye,
tomato, celery.
11. Boron(B)
Roles of boron in the body: Boosts bone density, activates vitamin D,
effects how the body handles other minerals, boosts estrogen levels in
older women.
Symptoms of boron deficiency: Arthritis, weak bones and osteoporosis,
weaker muscles, poor concentration and memory loss, premature skin
ageing, worsened menopausal and PMS symptoms, allergies.
Good sources of boron: Plant-based foods including nuts, legumes,
chickpeas, most vegetables, bananas, avocado, broccoli, oranges, red
grapes, apples, pears.
12. Silicon (Si)

Silicon is found in the pancreas, blood, muscles, skin, nerves, nails, hair,
connective tissue and teeth.
Roles of silicon in the body: Strong bones, promotes firmness and
strength in the tissues, forms part of the arteries, tendons, skin, connective
tissue, and eyes. Collagen contains silicon, essentially holding the body
tissues together.
Symptoms of silicon deficiency: Premature graying or baldness, skin
irritations and rashes, possible tooth decay.
Good sources of silicon: Red wine, raisins, whole grains, bran, green
beans, bananas, root vegetables, spinach, seafood.
13. Vanadium (Va)

Vanadium was named after the Scandinavian goddess of beauty, youth,

and luster.
Roles of vanadium in the body: Regulation of sodium, the metabolism of
glucose and lipids, aids the production of red blood cells, encourages
normal tissue growth, reduces high blood sugar by mimicking the effects
of insulin.
Symptoms of vanadium deficiency: May contribute to high cholesterol
and irregular blood sugar levels leading to diabetes or hypoglycemia.
Good sources of vanadium: Safflower, seeds, corn, parsley, dill, green
beans, carrots, cabbage, garlic, tomatoes, radishes and onions. Cooking
oils such as olive, sunflower and peanut oils also contain vanadium.
14. Nickel (Ni)

Nickel is present in DNA and RNA which means it is found in every cell
of the human body.
Roles of nickel in the body: Plays a major role in helping the body absorb
iron; helps prevent anemia; strengthens bones.
Symptoms of nickel deficiency: Infection of the urinary tract; severe
allergic reactions (usually skin rashes), anemia, hormonal imbalance,
abnormal bone growth, impaired Liver function.
Good sources of nickel: Fish, most nuts and seeds, cocoa, alfalfa seeds,
oatmeal.
15. Arsenate (As)

Important note: Organically-bound arsenic (or arsenate) and elemental

arsenic are an essential mineral that comes from plants and animals and
are not toxic. In fact, they are handled fairly easily by the body and
eliminated by the kidneys. Inorganic arsenic is toxic to humans.
Roles of arsenate in the body: The biological function is not fully
understood—though arsenic may have a roll in correct cardiac functioning.
Symptoms of arsenate deficiency: Unknown.
Good sources of arsenate: Seeds and nuts, grains, fruit, vegetables.
16. Chromium (Cr)

Chromium is a metallic element required in trace amounts.

Roles of chromium in the body: Regulates blood sugar; plays a role in
metabolism of carbohydrates, fats, and proteins.
Symptoms of chromium deficiency: Fluctuating blood glucose level,
fatigue, weaker bones and bone loss, high cholesterol levels, loss of
concentration, poor memory.
Good sources of chromium: Whole grains, grapes, broccoli, mushrooms,
fish, potato

NON-ESSENTIAL MINERALS
The following are occasionally referred to as essential minerals or trace
elements but there is only limited circumstantial evidence of their
biological necessity:

 lithium
 aluminium
 fluoride
 nickel
 antimony
  rubidium
 cadmium
 stannum

EXCESS AND DEFICIENCY

The toxicity of minerals depends essentially on the amount absorbed by
the body. All minerals are toxic when taken in high enough doses.The
most common mineral deficiencies in humans are calcium, iron and iodine
—especially in particular physiological conditions such as pregnancy.

ACID-ALKALINE PH BALANCE IN THE BODY

What are alkaline-forming minerals?

Certain minerals are alkaline-forming and have an alkalizing reaction in

the body. These minerals are called the alkaline reserve minerals.

Out of the five major minerals, four are key to the alkalinity of the body:
calcium, potassium, sodium and magnesium. Phosphorus is acid-forming
as will discuss below.

So, is it any wonder that our foods should contain 80% alkaline-forming
foods and 20% acid-forming foods to strike the right balance?

Other alkaline-forming minerals are iron, zinc, manganese, chromium,

iron, copper and perhaps a few others.
What are acid-forming minerals?

Phosphorus, one of the five major minerals, is an acid-forming mineral. A

few other metallic minerals can be acid-forming and become toxic.

Excess metallic minerals in the blood inhibit enzyme reactions, causing

damage with the normal functions and other mechanisms in the body. This
is why heavy metal poisoning can cause a host of health problems.

It becomes a problem when these foods are not balanced by enough

alkaline reserve minerals. Remember the 80:20 ratio I mentioned in the
above paragraphs.
Phosphorus is found in highest concentration in foods such as: meat, eggs,
dairy products, grains, sodas (phosphoric acid).

Other acid-forming foods are processed foods, sugar and synthetic

medications.
Minerals that can help you lose weight

For weight-loss efforts, it is essential to include more alkaline-forming

minerals in your diet. These minerals generally help you to lose weight
when they:

 boost your body metabolism

 improve blood flow
 strengthen your immune system
 reduce bloating
 promote hormonal balance
 regulate your blood sugar

THE BEST ALL-ROUND SOURCES OF ESSENTIAL

MINERALS
If like me, you have eagerly read through the best food sources of each
mineral, you may have noticed a recurring trend.

Seeds, nuts, sea asparagus, sea weeds, apricot, avocado, banana, green
leafy vegetables and seafood are all excellent sources of most essential
minerals.

A healthy, balanced diet with plenty of fresh fruits and vegetables should
satisfy your daily mineral requirements.

Here are two important considerations when evaluating a food source:

 The mineral concentration of any food can depend on the soil in

which they are grown.
 To evaluate the essentiality or toxicity of a mineral (or vitamin), it is
necessary to evaluate its bioavailability—the ingested portion that is
actually absorbed, transported to the site of action and converted into
the active form.
 The bioavailability of an element is influenced by many interacting
intrinsic factors including age, sex, genotype, physiological state,
 nutritional status and intestinal microflora; along with extrinsic
factors such as mineral form and the presence of substances that aid
absorption.
 Here is some nutritional deficiency that shows up as bodily
symptoms:
 1. Leg Cramps
 Magnesium and potassium deficiencies. Sometimes even iron! Often the
case where stomach acid is insufficient and the absorption of nutrients
is low!
 2. Migranines
 Also magnesium deficiency in some cases. But in many cases, this could
also be a result of inflammation in the gut.
 3. Dizziness
 Mostly iron deficiency. However, iron should not be supplemented
blindly without a doctor's consultation. Always check serum ferritin
levels to see if that's at the low end of the lab range.
 4. Dry Skin
 Often low zinc. Excessively dry skin which doesn't get better despite
applying creams and oils is a result of low zinc and many times thyroid
dysfunction.
 5. Numbness in Hands
 Low Vitamin B12. B12 has a huge role to play in neuropathy. Numbness
and tingling in hands and feet are often just low B12.
 Poor food, underlying illnesses, gland malfunction, and drugs that
prevent your body from absorbing nutrients are just a few of the factors
that can lead to nutritional deficiencies. The good news is that
nutritional deficits are often quickly remedied by taking supplements,
receiving IV treatment, and receiving nutritional advice.