Brenda D. Adderly

10 that make a difference

Without vitamins, life as we know it would not exist. But the same is true of minerals. The cells in every living thing on the planet require minerals to function. The minerals we need the most of are classified as "macrominerals," while the ones We only need in small, or trace, amounts are the "microminerals" or "trace" minerals. Minerals in both categories are involved in such vital functions as: bone development and blood production, nerve function, regulating the composition of bodily fluids, maintaining muscle tone, and a host of other activities.

While the body can manufacture some vitamins on its own, minerals must come from either our diets of from supplements. Here is a sampling of some of the most essential minerals making the news today.

1. Bring on the Boron

Only recently are we learning of the many health benefits of this trace mineral. In her book, The Real Vitamin & Mineral Book, Shari Lieberman, Ph.D., reports on research which shows that boron may help prevent bone loss and demineralization, making it an especially important mineral in the war against osteoporosis. Lieberman also reports that research shows that boron may help osteoarthritis.

Daily goals. While there is no recommended daily allowance or optimal daily intake for boron, Lieberman says that 3 to 6 grams is the range often recommended by health care practitioners working with postmenopausal women who are at high risk of developing osteoporosis.

2. Calcium to the Rescue

Among macrominerals, calcium is king. We have more calcium in our bodies than any other mineral -- or at least, we're supposed to. A new study shows that nearly half of the incidence in hip fractures could have been avoided if people age 50 and older had strengthened their bones by ingesting about 1,200 mg of calcium a day. Remember, though, ideally bone-strengthening and osteoporosis avoidance should begin in the teen years -- in point of fact, calcium deficiency doesn't only affect older people. The Federal government is launching two campaigns to encourage children and teenagers to skip the sodas and "get milk." Of course, dairy products aren't the only food source of calcium. Beans, nuts, tofu, spinach, broccoli, potatoes, salmon, and sardines (if eaten with the bones) are all rich in calcium, as is calcium-fortified orange juice. If you prefer supplements, calcium carbonate is the most concentrated form, while calcium citrate is the easiest to absorb.

Insufficient calcium intake has been associated with high blood pressure and colon cancer. And a study of almost 500 women, reported in the American Journal of Obstetrics and Gynecology, demonstrated that 1,200 mg of calcium daily decreased symptoms of premenstrual syndrome (PMS) by as much as 54 percent.

Daily goals. Teenagers: 1,300 mg; adults up to age 50: 1,000 mg; pregnant/breastfeeding: 1,200 mg; older adults: 1,200 mg. And don't forget that weight-bearing exercise, such as walking or jogging, is essential for bones to utilize this mineral.

3. A Little Iron Goes a Long Way

Because iron provides the body's cells with oxygen, a shortage of this mineral translates into oxygen-starved blood, which in turn may lead to anemia, a weakened immune system, heart palpitations, and even learning disabilities in children. Besides delivering oxygen to the cells, iron also functions as a co-enzyme and co-protein, releasing energy to the muscles and promoting chemical changes throughout the body. Everything from normal growth and healthy skin tone to proper cholesterol metabolism relies on adequate supplies of iron.

Daily goals. Children: 10 to 18 mg; adult women (aged 25-50): 15-75 mg; women over age 50:10-50 mg. After age 25, adult men only need 10 to 18 mg. Do not take larger doses than necessary.

Note: Accidental overdoses of iron, especially in children, can be fatal. In fact, iron overdose is the leading cause of poisoning deaths in children. Be sure to keep all vitamins and iron supplements out of a child's reach. In case of accident, call 911 immediately.

4. Magnificent Magnesium

Magnesium is found in almost every cell in the body, and serves a vital role in most of the body's biological activities. Like calcium, magnesium is required for healthy bones and teeth (where about 50 percent of your body's magnesium is stored).

According to Ed Blonz, Ph.D., in his book, Your Personal Nutritionist: Calcium & Other Minerals Counter, "Magnesium is also required to enable the body to synthesize protein, which is how we make our muscles, organs, and digestive enzymes." He added that: "Calcium and magnesium work together to help regulate our blood pressure and heart. In addition, a deficiency of dietary magnesium is thought to be a factor that contributes to high blood pressure. Magnesium also helps us handle stress, and is needed for proper nerve function."

Magnesium also plays essential roles in the release of energy from glycogen (stored muscle fuel), the regulation of body temperature, and keeping our metabolism steady.

Daily goals. Children: 120 mg; females (aged 25-51+): 280 mg; pregnant/breastfeeding: 320-345 mg, respectively. Some authorities believe that a 2:1 supplement ratio of calcium to magnesium favors proper bioavailability of both minerals.

5. Mighty Manganese

This multitalented mineral helps the liver produce cholesterol and assists our body's enzymes in energy production. Among other things, we need it for blood clotting; development of connective tissue; metabolism of glucose (especially important for diabetics); metabolism of proteins, fats, carbohydrates, and nucleic acids; and bone formation -- important in combating or preventing osteoporosis. Manganese also works within the super-antioxidant enzyme complex, superoxide dismutase (SOD), and is helpful in reducing the risk of developing cardiovascular disease.

Daily goals. For men and women: 15-30 mg.

6. Fantastic Phosphorous

Phosphorous works "with calcium as a partner in bone and teeth formation and is found in every cell of the body as a component of nucleic acids" explains James Marti in the second edition of his book, The Alternative Health & Medicine Encyclopedia.

It's also critical in the metabolism of carbohydrates and the function of several B vitamins, and is needed to transport fats throughout the body.

Daily goals. Requirements range anywhere from: women (25-51.): 800 mg; pregnant/breastfeeding: 1,200 mg. Prolonged use of antacids can leech out phosphorous, while carbonated drinks (which have phosphorous) can lead to excess levels, which can lead to the loss of calcium via our urine.

7. Potent Potassium

Along with the other electrolytes, potassium is needed for our muscles, including the heart. Potassium is a vital regulator of the amount of water in cells, which determines their ability to work properly. It also helps in the communication of nerve impulses; serves as a buffer for body fluids; helps release energy from carbohydrates, proteins, and fats; and could help prevent high blood pressure.

Daily goals. For men and women: 99-300 mg.

8. Super Selenium

Although selenium was once believed to be dangerous to human health, today it is recognized as one of the "big four" antioxidants known as ACES, a group that includes vitamins A, C, E, and the mineral selenium. In fact, the benefits of A, C, E and, selenium are all enhanced when taken in conjunction with one another. Selenium helps fight heart disease, strokes, depression, arthritis, and acne and also appears to fight cancer of the colon, lung, prostate, and breast.

Since selenium doesn't survive either cooking or processing very well, deficiencies are a very real possibility. Selenium supplements, either "organic" or "yeast-based,' are available.

Daily goals. Suggested dosage is between 100 to 400 mcg (micrograms) per day. The elderly, as well as people who are exposed to toxic chemicals, who smoke, or eat vegetarian diets are all likely to need extra selenium.

9. Supportive Silicon

Sometimes overlooked, yet very important, is nonmetallic silicon, a mineral which plays a vital part in connective tissue, especially bones and cartilage.

In 1981, Edith M. Carlisle, Ph.D., wrote that: "silicon has a significant effect on the bone matrix independent of vitamin D, [and that it] is involved in an early stage of bone formation." In terms of the health of both skin and bone, a 1997 study by Mario Calomme and Dirk Vanden Berhe found excellent bioavailability of primary-source (mineral ore) silicon -- silicates -- in the form of stabilized orthosilicic acid, which appeared to improve the levels of calcium and phosphorous, as well.

Silicon is extracted from other sources, too. The herb horsetail is the basis for much of the secondary-source (vegetable) silicon -- silicates, silica gel, colloidal silica -- available today. Food sources include: rice hulls, whole unhulled oats, rice bran, and beer(!). Silica is important for the health of skin, hair, nails, bone, capillaries, arteries, joints, cartilage, and ligaments.

Daily goal. Currently, there is no recommended daily amount for silicon. When supplementing, follow label directions.

10. Think Zinc

Last, but not least, in our arsenal of minerals is zinc. Recently, zinc lozenges have achieved considerable fame for their ability to jump-start the immune system and shorten the duration of colds. In addition, zinc is also involved with growth hormones, insulin production, and the metabolism of fats, protein, and carbohydrates. It also partners with as many 300 different enzymes to help them carry out their functions. And zinc can help reduce the symptoms of benign prostate hypertrophy (BPH).

Considering all these benefits, zinc is clearly an essential part of good health. Zinc works best in conjunction with vitamin A, calcium, and phosphorous.

Daily goals. For children, daily doses of 5 to 12 mg are sufficient. Adults can take anywhere from 12 to 50 mg.

Mining a nutritional motherlode. Minerals may not be as high profile as vitamins, but they are just as essential for good health. Some are easily obtained from foods, while others may require supplementation. Remember, when it comes to minerals, balanced intake is the key. If you have questions or concerns, be sure to consult a physician or nutritionist. You may be pleasantly surprised at the results of putting mighty minerals to work for you.

REFERENCES

Blonz, Ed, Ph.D. Your Personal Nutritionist: Calcium & Other Minerals Counter. New York: Signet/Penguin, 1996.

Calomme, Mario R., and Vanden Berghe, Dirk A. "Supplementation of calves with stabilized orthosilicic acid," Biological Trace Element Research 56(2):153-165, 1997.

Carlisle, Edith M. "Silicon: a requirement in bone formation independent of vitamin D-1," Calcified Tissue International 33:27-34, 1981.

Lieberman, Shari, Ph.D., and Bruning, Nancy. The Real Vitamin & Mineral Book. 2nd ed. Garden City Park, NY: Avery Publishing Group, 1997, phone: 1-800-548-5757.

Macknin, M.L., Piedmonte, M., et al. "Zinc gluconate lozenges for treating the common cold in children; a randomized controlled trial." Journal of the American Medical Association 279(24): 1962-1967, 1998.

Marti, James. The Alternative Health & Medicine Encyclopedia. 2nd ed. Detroit, Mich.: Visible Ink Press, 1998.

Redmon, George L., Ph.D., N.D. Minerals: What Your Body Really Needs & Why. Garden City Park: Avery Publishing Group, 1999, phone: 1-800-548-5757.

Thys-Jacobs, S., Starkey, P., Bernstein, D., Tian, J. "Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group. American Journal of Obstetrics and Gynecology. 1998, Aug; 179(2):444-52.

Brenda Adderly is the author of 13 books about health. Her "Tip of the Day "and answers to frequently asked questions appear on www.audiouniverse, com/healthwatch.asp. To ask your questions, visit Brenda on the site's Health Forum.

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