MINERALS

MINERALS

Potassium (k⁺)

Your RDA of potassium is 4700mg and plays crucial roles as an electrolyte in your kidneys and your nerves in order to maintain water levels in your blood and to help promote healthy depolarisation of nerve membranes so electrical impulses can travel through your body efficiently. It can be found in potato skin, legumes, bananas, spinach and sweet potatoes. A deficiency leads to hypokalaemia whereby you can experience muscle weakness, cramps, depression, respiratory problems and excess deterioration of skeletal muscle. Excess amounts leads to hyperkalaemia that causes heart palpitations and extreme muscle weakness.

Chlorine (Cl-)

Your RDA of chlorine is 2300mg and is needed for the vital production of hydrochloric acid, the acid that digests your food and breaks it down in your stomach. The main dietary intake is from able salt along with sodium. A deficiency leads to hypochloremia which causes hyperventilation and respiratory acidosis due to an excess of H+ ions in the blood as there are not enough chlorine molecules to remove them and form hydrochloric acid. Overdosing on chlorine is called hyperchloremia which has no visible symptoms but can cause excess fluid loss by vomiting and diarrhoea.

Sodium (Na⁺)

Your RDA of sodium is 1500mg and like potassium plays roles in the kidneys and nerves maintaining water levels in the blood and promoting healthy nerve impulses.  Sodium can be found in table salt, sea vegetables, spinach and milk. A deficiency leads to hyponatremia and causes nausea, vomiting, severe headaches muscle weakness and cramps, in extreme cases of low sodium fluid will accumulate in the brain and cause it to swell against the skull which can lead to brain damage. Hypernatremia is when there is too much sodium in the diet and can be caused by excessive intake of sodium or lack of water, this is dehydration and which can lead to seizure and comas, this is why drinking sea water will kill you.

Calcium (Ca²⁺)

Your RDA of calcium is 1300mg and is essential in muscle contraction heart and digestive system health as well as helping build bone and aiding the function of red blood cells. Calcium can mostly be found in milk, eggs, vegetables and dairy products. Hypocalcaemia is a deficiency of the mineral and can form large spots and bruises on the body, pins and needles around the mouth and can lead to cardiac arrest if totally absent for long periods of time. Hypercalcaemia occurs when calcium is in excess and can form painful kidney stones, bone and joint pain and can increase the risk of mental issues such as depression and anxiety.

Phosphorous (P^3-)

Your RDA of phosphorous is 700mg and forms crucial components of bone and cells and is very important in the synthesising and processing of ATP energy in the body. It can be found in red meat, dairy food, fish, poultry and bread. Hypophosphatemia is when there is a lack of phosphorous in the diet and can lead to muscle dysfunction, fatigue and mental instability with mood swings and irritability increase. Too much is called Hyperphosphatemia and can cause bone pain and also the deposition of calcium within soft tissues and organs which can lead to decreased flexibility and fluidity which can cause organs and tissues to fail.

Magnesium (Mg²⁺)

Your RDA of Magnesium is 420mg and is required for processing ATP and processing energy in cells as well as bone formation regulation. Magnesium can be found in raw nuts, spinach, beans and ginger. A deficiency leads to Hypomagnesaemia which can cause dizziness, muscle cramps and extreme fatigue. Severe deficiencies can result in personality changes and heart failure. Excess magnesium is called hypomagnesaemia and leads to impaired breathing, weakness and vomiting.

Zinc (Zn²⁺)

Your RDA of zinc is 11mg and is required for healthy sperm production and enzymes involved with digestion and breakdown of alcohols in the liver. Zinc can be foun in beans, peas, spinach, red meats and raw liver. A deficiency can cause diarrhoea, wasting of body tissue and acne, zinc has also been linked to eyesight, smell and how you taste foods. In excess it leads to zinc toxicity which causes nausea, cramps and vomiting.

Iron (Fe³⁺)

Your RDA of iron is 18mg and is essential for the structural characteristics of many proteins, most notable the protein haemoglobin in red blood cells. The iron gives oxygen a place to bind to in the cell and so this is responsible for red blood cells being adapted to deliver oxygen around the body. It can be found in red meats, eggs, spinach and vegetables. Iron deficiencies can lead to anaemia which causes fatigue, weight loss, loss of appetite and muscle weakness. Iron overload deficiency can lead to cirrhosis of the liver, diabetes arthritis and even testicular failure.

Manganese (Mn²⁺)

Your RDA of manganese is 2.3mg and is an essential molecule in the action of co enzymes in the body that aid enzymes and molecular reactions. Manganese can be found in pineapple, spinach and even strawberries. Manganese deficiency can lead to joint pain, increased inflammation of injuries, arthritis and osteoporosis of the spine. Manganism occurs when excess amounts enter the body, this causes reduced mental response, mood shifts and can lead to symptoms similar to Parkinson's disease.

Copper (Cu²⁺)

Your RDA of copper is 0.9mg and is a required component of enzymes involved in respiration. Copper can be sourced from mushrooms, spinach and seeds. Deficiency's in copper can cause severe neurological diseases and can increase the risk of depression and anxiety. However too much copper can lead to copper toxicity whereby you may vomit blood, have jaundice where the skin yellows and long term overdoing can lead to kidney and liver failure.

Iodine (I^-)

Your RDA of Iodine is 0.150mg and is used in the synthesis of thyroid hormones from the brain and in antioxidant enzymes found in salivary and mammary glands. Iodine can be found in eggs, cheese and yoghurts. Iodine deficiency has been directly linked to reduced mental awareness and IQ numbers and can also lead to increased depression and a lower resting body temperature. There currently are no known cases of iodine overload from dietary intake.

Selenium (Se^2-)

Your RDA of Selenium is 0.55mg and is an important cofactor in the activation of antioxidants in the body. Most commonly found in wild fish, eggs and tuna a deficiency in selenium has rarely been reported but has been linked to impaired intestinal function. Selenosis is when there is too much selenium

in your diet and is characterised by garlic like odour on the breath, hair loss, fatigue and neurological problems.

Molybdenum (Mo^2-)

Your RDA of molybdenum is 0.05mg and plays key roles in antioxidant enzymes in the body, preventing tissues and cells being damaged during key metabolic processes. Molybdenum can be found in tomatoes, onions and carrots with deficiency's rarely reported in humans with no known symptoms.

Other non-essential minerals that play roles in your body are

Sulphur (primarily used for the binding and formation of proteins)

Cobalt, nickel, chromium, lithium, arsenic and vanadium (which all play key roles in enzymes and co enzymes to enable reactions inside the body)

Fluorine (which is not an essential mineral as it plays no role in the living process of the body, instead this is used to protect teeth enamel)