MINERALS

**Adil Malik** · #1 06-12-2007, 02:40 PM

Minerals are elements that originate in the soil and cannot be created by living things, such as plants and animals. Yet plants, animals and humans need minerals in order to be healthy. Plants absorb minerals from the soil, and animals get their minerals from the plants or other animals they eat. Most of the minerals in the human diet come directly from plants, such as fruits and vegetables, or indirectly from animal sources. Minerals may also be present in your drinking water, but this depends on where you live, and what kind of water you drink (bottled, tap). Minerals from plant sources may also vary from place to place, because the mineral content of the soil varies according to the location in which the plant was grown.
Note that I have listed only those foods which contain the listed vitamins in significant quantities. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Nutrient -
Estimated Amounts Needed
Benefits/Deficiency Symptoms
Fruit Sources
Vegetable
Sources
Nut/Seed
Sources

Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.
Recommended supplement: Calcium
Calcium eases insomnia and helps regulate the passage of nutrients through cell walls. Without calcium, your muscles wouldn’t contract correctly, your blood wouldn’t clot and your nerves wouldn’t carry messages.
If you don’t get enough calcium from the food you eat, your body automatically takes the calcium needed from your bones. If your body continues to tear down more bone than it replaces over a period of years in order to get sufficient calcium, your bones will become weak and break easily.
Deficiency may result in muscle spasms and cramps in the short term and osteoporosis.
Most fruits contain some calcium:

Orange
Blackberries
Kiwi
Tomatoes
<A href="http://groups.yahoo.com/group/cyberfriendsgroup/join">Watermelon
Lime
Strawberry
Lemon
Grapes
Apples
Cantaloupe
Bananas
Peach
Artichoke
Peas
Squash - summer
Broccoli
Kale
Lima Beans
Squash - winter
Spinach
Carrots
Avocado
Asparagus
Almonds
Brazil Nuts
Pistachios
Peanuts
Walnuts
Chestnuts
Macadamias
Pecans
Sunflower Seeds
Filberts/Hazelnuts
Pumpkin Seeds
Cashews
Pine Nuts/Pignolias

The estimated safe and adequate intake for copper is 1.5 - 3.0 mg/day. Many survey studies show that Americans consume about 1.0 mg or less of copper per day
Copper is involved in the absorption, storage and metabolism of iron and the formation of red blood cells. It also helps supply oxygen to the body. The symptoms of a copper deficiency are similar to iron-deficiency anemia.
Most fruits contain a small amount of copper, but kiwi fruit has a significant amount.
Apples
Bananas
Blackberries
Cantaloupe
Grapes
Kiwi Fruit
Lemon
Lime
Orange
Peach
Strawberry
Tomatoes
watermelon
Most vegetables have some copper, but Lima Beans have a significant amount.
Artichoke
Avocado
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Green Pepper
Kale
Lima Beans
Mushrooms
Onions
Peas
Potatoes
Spinach
Squash - Summer
Squash - Winter
Sweet Potato
Most nuts contain a trace amount of copper.

Adults should get 150 mcgs per day.
The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).
Iodine helps regulate the rate of energy production and body weight and promotes proper growth. It also promotes healthy hair, nails, skin and teeth.
In countries where iodine is deficient in the soil, rates of hypothyroidism, goiter and retarded growth from iodine deficiency are very high.
In developed countries, however, because iodine is added to table salt, iodine deficiencies are rare.
Fruits grown in iodine-rich soils contain iodine.
Vegetables grown in iodine-rich soils contain iodine.
Nuts grown in iodine-rich soils contain iodine.

Women and teenage girls need at least 15 mg a day, whereas men can get by on 10.
It is important that children get about 10 to 12 mg of iron per day, preferably from their diet. Breastfeeding is the best insurance against iron deficiency in babies.
Most at risk of iron deficiency are infants, adolescent girls and pregnant women.
Iron deficiency in infants can result in impaired learning ability and behavioral problems. It can also affect the immune system and cause weakness and fatigue.
To aid in the absorption of iron, eat foods rich in vitamin C at the same time you eat the food containing iron. The tannin in non-herbal tea can hinder absorption of iron.
Take iron supplements and your vitamin E at different times of the day, as the iron supplements will tend to neutralize the vitamin E.
Vegetarians need to get twice as much dietary iron as meat eaters.
While most fruits have some iron, probably the best source of iron for children is raisins, which are rich in iron. Other fruits which have a good amount of iron are:
Blackberries
Kiwi
Strawberry
Tomatoes
<A href="http://groups.yahoo.com/group/cyberfriendsgroup/join">watermelon
Bananas
Grapes
Vegetables:
Lima Beans
Peas
Avocado
Kale
Spinach
Broccoli
Squash - summer
Potatoes
Sweet potato
Squash - winter
Corn
Carrots
Mushrooms
Most nuts contain a small amount of iron.

Adults need 310 to 420 mg/ day.
Children need 130 to 240 mg/day.
Magnesium is needed for bone, protein, making new cells, activating B vitamins, relaxing nerves and muscles, clotting blood, and in energy production.
Insulin secretion and function also requires magnesium. Magnesium also assists in the absorption of calcium, vitamin C and potassium.
Deficiency may result in fatigue, nervousness, insomnia, heart problems, high blood pressure, osteoporosis, muscle weakness and cramps.
Fruits:
Kiwi
Bananas
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Tomatoes
Blackberries
Strawberry
Orange
Vegetables:
Avocado
Artichoke
Peas
Squash - summer
Potatoes
Corn
Spinach
Kale
Broccoli
Squash - winter
Sweet potato
Nuts:
Brazil Nuts
Cashews
Pumpkin Seeds
Pine Nuts/Pignolias
Peanuts
Walnuts
Macadamias
Sunflower Seeds
Pecans
Pistachios
Chestnuts
Filberts/Hazelnuts

2.0-5.0 mg/day for adults
2.0-3.0 mg for children 7 - 10
1.5-2.0 mg for children 4 - 6
1.0-1.5 mg for children 1 - 3
0.6-1.0 mg for children 6 mo - 1yr
0.3-0.6 mg for infants 0-6 months
The functions of this mineral are not specific since other minerals can perform in its place. Manganese does function in enzyme reactions concerning blood sugar, metabolism, and thyroid hormone function. Deficiency is rare in humans.
Most fruits contain manganese, but the following fruits have a significant amount:
Blackberries
Strawberry
Most vegetables have some manganese, but these have a significant amount:
Peas
Lima Beans
Sweet potato
Kale
Squash - summer
Most nuts contain manganese, but the following nuts have a significant amount:
Pine Nuts/Pignolias
Pecans
Walnuts
Chestnuts

Adults need 700 mg/day.
Children need 500 to 1250 mg/day.
In combination with calcium, phosphorus is necessary for the formation of bones and teeth and of the nerve cells.
Phosphorus is second to calcium in abundance in the body.
It is very widely distributed in both plant and animal foods so it is unlikely that deficiency would be a problem.
Fruits:
Kiwi
Tomatoes
Blackberries
Bananas
Strawberry
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Orange
Peach
Lime
Cantaloupe
Vegetables:
Lima Beans
Peas
Artichoke
Avocado
Corn
Potatoes
Asparagus
Broccoli
Kale
Mushrooms
Sweet potato
Nuts:
Sunflower Seeds
Brazil Nuts
Cashews
Pine Nuts/Pignolias
Pistachios
Almonds
Peanuts
Walnuts
Chestnuts
Pecans
Macadamias
Filberts/Hazelnuts
Pumpkin Seeds

Estimated Minimum Requirements 2000 mg/day for adults and adolescents.
Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.
Potassium plays an essential role in proper heart function.
Deficiency may cause muscular cramps, twitching and weakness, irregular heartbeat, insomnia, kidney and lung failure.
Fruits:
Bananas
Tomatoes
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Blackberries
Strawberry
Orange
Cantaloupe
Peach
Grapes
Apples
Lemon
Lime
Vegetables:
Avocado
Lima Beans
Potatoes
Peas
Artichoke
Squash - summer
Kale
Sweet potato
Broccoli
Corn
Squash - winter
Carrots
Spinach
Asparagus
Green Pepper
Mushrooms
Onions
Cauliflower
Cucumber
Nuts:
Chestnuts
Sunflower Seeds
Pistachios
Pumpkin Seeds
Almonds
Brazil Nuts
Peanuts
Cashews
Pine Nuts/Pignolias
Walnuts
Pecans
Macadamias
Filberts/Hazelnuts

Men need 70 mcgs/day.
Women need 55 mcgs/day.
Selenium is a part of several enzymes necessary for the body to properly function. Generally, selenium functions as an antioxidant that works in conjunction with vitamin E.
Selenium deficiency is rare in humans.
Fruits:
Bananas
Kiwi
Strawberry
Blackberries
Tomatoes
Orange
Peach
Apples

Grapes
Vegetables:
Lima Beans
Peas
Mushrooms
Kale
Corn
Sweet potato
Potatoes
Squash - winter
Onions
Squash - summer
Spinach
Most nuts contain selenium, but the following nuts have a significant amount:
Brazil Nuts
Sunflower Seeds
Cashews
Pistachios
Peanuts
Walnuts
Almonds
Chestnuts
Pecans

500 mg/day for adults
120 mg for infants
Daily Value recommendation - no more than 2,400 to 3,000 mg/day
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.
Many people get far more sodium than they need, which tends to cause health problems.
Different body types need different amounts of sodium.
Sodium occurs naturally in almost all fresh, whole fruits.
Sodium occurs naturally in almost all fresh, whole vegetables
Nuts:
Peanuts
Pumpkin Seeds
Cashews
Pistachios
Chestnuts
Macadamias
Almonds

Men need 15 mgs/day.
Women should get 12 mg/day.
Children need 10 to 15 mg/day.
Vegetarians need about 50 percent more zinc in their diet than meat eaters.
This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision.
Severe deficiency can contribute to stunted growth. Deficiency can sometimes be seen in white spots on the fingernails.
Most fruits contain a small amount of zinc, but the following have a significant amount:
Blackberries
Kiwi
Most vegetables have some zinc, but these have a significant amount:
Peas
Lima Beans
Squash - summer
Potatoes
Corn
Sweet potato
Most nuts have some zinc, but these have a significant amount:
Pumpkin Seeds
Pine Nuts/Pignolias
Cashews
Sunflower Seeds
Pecans
Brazil Nuts
Almonds
Walnuts