Importances of Minerals

Minerals are very important for our life.
There are many types of Minerals. Some of these are:

Calcium
Nutrient-Estimated Amounts in Calcium
Adults need 1000 mg/day.
Children need 800 to 1300 mg/day.
Recommended supplement: Coral Calcium Supreme

Benefits/Deficiency Symptoms
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.

Fruits Soures
Most fruits contain some calcium, these have a bit more than usual:

Blackberries
Blackcurrants
Dates
Grapefruit
Mulberries
Orange
Pomegranate
Prickly Pears

Vegatable Sources
Most vegetables contain some calcium, these have a bit more than usual:
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
Celery
Chinese Broccoli
French Beans
Kale
Okra
Parsnip
Spirulina
Swiss Chard
Turnip

Nut/Seed/Grain Sources
Almonds
Amaranth
Brazil Nuts
Filberts/Hazelnuts
Oats
Pistachios
Sesame Seeds
Wheat - Durum
Wheat - Hard White

Meat/Dairy/Protein Sources
Meat and Proteins:
Cheddar Cheese
Cottage Cheese
Cream Cheese
Cows Milk
Eggs
Caviar
Perch
Pollock
Sardines
Goat Milk
Goat Cheese
Soy Beans
Yogurt
Sour Cream
Lowfat Yogurt


Copper
Nutrient-Estimated Amounts in Copper
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

Benefits/Deficiency Symptoms
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.

Fruits Soures
Most fruits contain a small amount of copper, but Kiwi fruit has a significant amount.
Avocado
Blackberries
Dates
Guava
Kiwi Fruit
Lychee
Mango
Passionfruit
Pomegranate

Vegatable Sources
Most vegetables have some copper, but Lima Beans have a significant amount.
Amaranth leaves
Artichoke
French Beans
Kale
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Nut/Seed/Grain Sources
Most nuts contain a trace amount of copper.

Brazil Nuts
Buckwheat
Cashews
Chestnuts
Filberts/Hazelnuts
Oats
Sunflower Seeds
Walnuts
Wheat - Durum
Wheat - Hard Red

Meat/Dairy/Protein Sources
Most proteins contain a trace amount of copper. Beef

Cheddar Cheese
Perch
Salmon
Sardines
Goat Cheese
Soy Beans
Soy Milk
Turkey Bacon
Veal
Turkey Leg
Roast Duck


Iodine
Nutrient-Estimated Amounts in Iodine
Adults should get 150 mcgs per day.
The children’s recommendation for iodine is 70 to 150 mcg (that is micrograms).

Benefits/Deficiency Symptoms
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 Soures
Fruits grown in iodine-rich soils contain iodine.

Vegatable Sources
Vegetables grown in iodine-rich soils contain iodine.

Nut/Seed/Grain Sources
Nuts grown in iodine-rich soils contain iodine.


Meat/Dairy/Protein Sources
Proteins produced in iodine-rich areas contain iodine.


Iron
Nutrient-Estimated Amounts in Iron
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.

Benefits/Deficiency Symptoms
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.

Fruits Soures
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:
Avocado
Blackberries
Blackcurrant
Boysenberries
Breadfruit
Cherries
Dates
Figs
Grapes
Kiwi
Lemon
Loganberries
Lychee
Mulberries
Passion Fruit
Persimmon
Pomegranate
Raspberries
Strawberry
Watermelon

Vegatable Sources
Vegetables:
Amaranth leaves
Bok Choy
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard

Nut/Seed/Grain Sources
Most nuts contain a small amount of iron
Amaranth
Buckwheat
Cashews
Coconut
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Dairy/Protein Sources
Meat and Proteins:

Beef
Caviar
Sardines
Goat Cheese
Lamb
Soy Beans
Soy Milk
Turkey Bacon
Turkey Leg
Roast Duck
Hamburger
Beef Sausage
Beef Jerky
Ground Turkey


Magesium
Nutrient-Estimated Amounts in Magesium
Adults need 310 to 420 mg/ day.
Children need 130 to 240 mg/day.

Benefits/Deficiency Symptoms
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 Soures
Fruits:
Avocado
Banana
Blackberries
Blackcurrants
Breadfruit
Cherimoya
Dates
Guava
Kiwi
Loganberries
Mulberries
Passion Fruit
Pomegranate
Prickly Pear
Raspberries
Watermelon

Vegatable Sources
Vegetables:
Amaranth leaves
Artichoke
Butternut squash
French Beans
Lima Beans
Okra
Peas
Spirulina
Swiss Chard

Nut/Seed/Grain Sources
Nuts:
Almonds
Amaranth
Brazil Nuts
Buckwheat
Cashews
Oats
Peanuts
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Dairy/Protein Sources
Meat and Proteins:
Beef
Cheddar Cheese
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Soy Beans
Soy Milk


Manganese
Nutrient-Estimated Amounts in Manganese
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

Benefits/Deficiency Symptoms
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.

Fruits Soures
Most fruits contain manganese, but the following fruits have a significant amount:
Avocado
Banana
Blackberries
Blackcurrants
Blueberries
Boysenberries
Cranberries
Dates
Gooseberries
Grapefruit
Guava
Loganberries
Pineapple
Pomegranate
Raspberries
Strawberry

Vegatable Sources
Vegetables:
Amaranth leaves
Brussels Sprouts
Butternut squash
French Beans
Kale
Leeks
Lima Beans
Okra
Parsnip
Peas
Potatoes
Spirulina
Squash - Winter
Sweet Potato
Swiss Chard
Taro

Nut/Seed/Grain Sources
Most nuts contain manganese, but the following nuts have a significant amount:
Buckwheat
Coconut
Filberts/Hazelnuts
Macadamia Nuts
Oats
Pecans
Pine Nuts/Pignolias
Pumpkin Seeds
Rice Brown
Rye
Spelt
Wheat - Durum
Wheat - Hard Red
Wheat - Hard Whit
Meat/Dairy/Protein Sources
Meat and Proteins:

Eggs
Anchovies
Herring
Perch
Sardines
Goat Milk
Goat Cheese
Soy Beans
Soy Milk
Veal
Sour Cream
Beef Jerky
Hot Dog (Beef



Phosphorous
Nutrient-Estimated Amounts in Phosphorous
Adults need 700 mg/day.
Children need 500 to 1250 mg/day.

Benefits/Deficiency Symptoms
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 Soures
Avocado
Blackcurrants
Breadfruit
Dates
Guava
Kiwi
Lychee
Mulberries
Passionfruit
Pomegranate

Vegatable Sources
Amaranth leaves
Artichoke
Brussels Sprouts
Celeriac
Corn
French Beans
Lima Beans
Parsnip
Peas
Potatoes
Pumpkin
Spirulina
Taro

Nut/Seed/Grain Sources
Brazil Nuts
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Quinoa
Rye
Spelt
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Dairy/Protein Sources
Beef
Cheddar Cheese
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Goat Cheese
Soy Beans
Turkey Bacon
Lowfat Yogurt


Sodium
Nutrient-Estimated Amounts in Sodium
500 mg/day for adults
120 mg for infants
Daily Value recommendation - no more than 2,400 to 3,000 mg/day

Benefits/Deficiency Symptoms
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.

Fruits Soures
Sodium occurs naturally in almost all fresh, whole fruits but passionfruit has a significant amount.

Vegatable Sources
Sodium occurs naturally in almost all fresh, whole vegetables, these have significant amounts:
Amaranth leaves
Artichoke
Broccoli
Beetroot
Bok Choy
Brussels Sprouts
Celeriac
Celery
Fennel
Kale
Spirulina
Spaghetti squash
Sweet Potatoes
Swiss Chard

Nut/Seed/Grain Sources
Most seeds, nuts and grains have some sodium, these have more than others:
Amaranth
Coconut
Pumpkin Seeds
Quinoa
Spelt
Meat/Dairy/Protein Sources
Cheddar Cheese
Cottage Cheese
Cream Cheese
Cows Milk
Eggs
Anchovies
Caviar
Herring
Pollock
Sardines
Goat Milk
Goat Cheese
Soy Milk
Turkey Bacon
Yogurt
Lowfat Yogurt
Hot Dog (Turkey)
Bacon
Pork Sausage
Beef Sausage
Beef Jerky
Hot Dog (Beef)


Zinc
Nutrient-Estimated Amounts in Zinc
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.

Benefits/Deficiency Symptoms
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.

Fruits Soures
Most fruits contain a small amount of zinc, but the following have a significant amount:
Avocado
Blackberries
Dates
Loganberries
Pomegranate
Raspberries

Vegatable Sources
Amaranth leaves
Asparagus
Bamboo Shoots
Brussels Sprouts
Corn
French Beans
Lima Beans
Okra
Peas
Potatoes
Pumpkin
Spirulina
Swiss Chard

Nut/Seed/Grain Sources
most nuts have some zinc, but these have a significant amount:
Buckwheat
Cashews
Oats
Pine Nuts/Pignolias
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White

Meat/Dairy/Protein Sources
Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Catfish
Herring
Sardines
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Yogurt
Turkey Leg
Lowfat Yogurt
Roast Duck
Hamburger
Bacon
Beef Sausage
Beef Jerky
Hot Dog (Beef)
Ground Turkey
Ground Chicken


Selenium
Nutrient-Estimated Amounts in Selenium
Men need 70 mcgs/day.
Women need 55 mcgs/day.

Benefits/Deficiency Symptoms
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 Soures
Most fruits contain a small amount of selenium, but dates have a significant amount.
Bananas
Breadfruit
Guava
Lychee
Mango
Passionfruit
Pomegranate
Watermelon

Vegatable Sources
Asparagus
Brussels Sprouts
French Beans
Lima Beans
Mushrooms
Parsnip
Peas
Spirulina

Nut/Seed/Grain Sources
Most nuts contain selenium, but the following nuts have a significant amount:
Amaranth
Barley
Brazil Nuts
Buckwheat
Cashews
Coconut
Rye
Wheat - Durum
Wheat - Hard Red


Meat/Dairy/Protein Sources
Beef
Cheddar Cheese
Chicken Breast
Chicken (dark meat)
Eggs
Anchovies
Caviar
Cod
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Lamb
Pork
Soy Beans
Turkey Breast
Turkey Bacon
Veal
Turkey Leg
Roast Duck
Hamburger
Bacon
Ground Turkey


Potassium
Nutrient-Estimated Amounts in Potassium
Estimated Minimum Requirements 2000 mg/day for adults and adolescents.

Benefits/Deficiency Symptoms
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 Soures
Avocado
Bananas
Blackcurrants
Breadfruit
Cherimoya
Cherries
Chinesepear
Dates
Grapefruit
Guava
Kiwi
Lychee
Papaya
Passionfruit
Pomegranate
Pricklypear
Watermelon


Vegatable Sources
Amaranth leaves
Bamboo Shoots
Bok Choy
Butternut squash
French Beans
Lima Beans
Parsnips
Potatoes
Pumpkin
Spirulina
Sweet Potatoes
Swiss Chard


Nut/Seed/Grain Sources
Almonds
Buckwheat
Chestnuts
Coconut
Oats
Pistachios
Pumpkin Seeds
Rye
Sunflower Seeds
Wheat - Durum
Wheat - Hard Red
Wheat - Hard White


Meat/Dairy/Protein Sources
Beef
Cows Milk
Catfish
Herring
Perch
Pollock
Salmon
Sardines
Tuna
Goat Milk
Pork
Soy Beans
Turkey Bacon
Veal
Yogurt
Lowfat Yogurt
Pork Sausage
Ground Chicken

Minerals

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.

Color chart of Fruits & Vegetables

The nutrients found in the fruits & vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoid, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

benefits of fruits and vegitables in over diet

•People who eat at least eight servings of fruits and vegetables a day had a 30% less chance of having a heart attack or a stroke.They also help control blood pressure and digestive problems.
•Fruits and vegetables don’t just stop health problems; they can also be useful in ensuring you receive all of the vitamins and nutrients your body needs to work properly and efficiently.

All of us have been told at least once in our lives that we need to be eating more fruits and vegetables. That’s probably never been as true as today when so many of us consider a meal to be whatever we can get through a drive-through on the way home from work. Let’s look at some of the health benefits of fruits and vegetables so you can see why adding a few more servings could be a great idea for your lifestyle.

Plenty of research has been done to show a connection between how much you consume from the produce department and many aspects of health. For example, a study involving 110,000 people who were followed for fourteen years found that those involved who ate at least eight servings of fruits and vegetables a day had a 30% less chance of having a heart attack or a stroke. Other studies in Europe have found similar findings as well.

Diets rich in vegetables and fruits have also been shown to help control blood pressure and digestive problems, such as diverticulitis. Some of the compounds found in vegetables and fruits may also help prevent certain types of cancer. Lycopene (which is found in tomatoes), for example, may help reduce a man’s risk of developing prostate cancer.

Although commonly joked about, one of the health benefits of carrots is that the Vitamin A they contain can actually improve vision. However, it mostly affects nigh vision. There are other compounds in produce that help with vision as well. Spinach, kale, corn, grapes, and kiwi can help stop free radicals from damaging the sensitive tissue around our eyes thanks to the lutein and zeaxanthin pigments they contain. These pigments can help prevent the formation of cataracts while research shows eating lots of produce can also reduce the risk of macular degeneration

Fruits and vegetables don’t just stop health problems; they can also be useful in ensuring you receive all of the vitamins and nutrients your body needs to work properly and efficiently. Just look at the health benefits of apples. Besides being rich in vitamins and nutrients, they are high in fiber which means they can keep your bowels functioning correctly. Apples are also ideal foods for dieting because they are fat free, sodium free, and cholesterol free. Plus, all of that fiber will help you feel full so you won’t be hungry again.

Like apples, there are many benefits of bananas, too. They are also free of cholesterol, sodium, and fat and are great sources of fiber. However, they are also excellent ways to increase your levels of Vitamin C and potassium. Keep in mind that potassium deficiency can have severe health consequences so eating enough bananas can be a smart choice.

Of course, fruits are the only good for you produce. Vegetables provide their own benefits, too. Broccoli, for example, packs a punch in the good health department, too. It’s low in fat, especially when you don’t drown the taste in rich cheese or butter sauces, plus it contains high levels of Vitamin C, potassium, and fiber