Minerals - For the Body and Mind


What you need to know about minerals to maintain a lean, healthy, energetic body.

The body is a complex organism with systems and functions that run round the clock. These moving processes require energy to keep them functioning and optimum levels. Yet, the fuel given to the body is not enough. Vital components of health must be available in the foods consumed daily.

The analogy of a mixer in the kitchen is apt. Calories gleaned from foods are the electricity. They keep the body system fueled and running. More is needed however. What about the raw ingredients in the mixer bowl used to create the culinary delight?

When cooking a recipe will call for specific ingredients in specific quantifies and qualities. If these ingredients or quantities are not added as specified, substituted for something else or left out completely the outcome will not be what was written on the recipe. Most often this ends in an icky product which no one really wants.

The body is no different. Certain vital ingredients, called nutrients, must be added for it to maintain healthy function. Not getting these nutrients in adequate amounts or forms unusable by the body will result in poor body function, low energy, disrupted sleep, serious illness and sometimes death.

Minerals: Important Health Builders

Minerals are just one group of these vital nutrients. For anyone studying body health for the first time the natural question is: Aren’t minerals made of rocks?. In short, the answer is yes. Minerals are in essential rocks. Yet setting a dinner table with stones of differing colors is not necessary.

To maintain health minerals are needed in only very small quantities. Careful meal planning including a wide variety of earth-grown food sources will provide the essential minerals in adequate amounts. A good supplemental vitamin can also be taken to insure the body is getting what it needs on a regular basis.

Vital Minerals and What They Do

Knowledge is power. In this case it can prevent illness and promote a life that is full of energy and health. Knowing specific minerals and their effects on the body will help diagnose deficiencies as well as bolster weak body function.

Mineral Function Sources Deficiency Overdose
Magnesium Needed to produce essential enzymes, sugar metabolization, muscle and nerve function, & permeability. Nuts: brazil nuts, almonds, & cashews
Produce: greens, veggies, sea weed, parsnips and grains like wheat, bran & milk
Muscle malfunctions like cramps, and spasms, weakness, general tiredness and depression Generally caused by taking too many supplements or antacids: diarrhea and respiratory issues
Calcium Calcium is essential to build strong and healthy bones and teeth. It also helps cell division, blood clotting, and nerve conduction. It is found in milk, cheeses, ice cream, yogurt as well as spinach, sardines, sesame seeds, egg yolks and dark green vegetables. Not getting enough calcium results in brittle bones, unhealthy teeth brittle fingernails and hair, thin blood with poor clotting ability and more. It is extremely difficult to overdose on calcium. If you do the signs are kidney stones, the need to urinate often and/or constipation.
Potassium This mineral goes straight to the heart. It helps regulate heart beat, muscle contraction, balance fluids and healthy blood pressure. Foods rich in potassium include: water cress, lintels, artichokes, kelp, molasses, buck wheat, bran, avocados, garlic, Swiss chard and spinach. Potassium deficiencies are manifested by fatigue in both mind and muscles, cramping and spasms, and irregular pulse. Low blood pressure, lethargy, pale complexion, irregular or racing heart beat, lack of strength, mental fog and tingling in extremities.
Iron Iron is needed to help the blood carry oxygen and deliver it to the cells of the body. It also helps to clean the body and create fuel to provide energy. Red meat is a great source of iron. It can also be found in: molasses, beans, spinach, shellfish, chicken, chard, arugula and whole grain foods. Iron deficiencies demonstrate themselves by extreme fatigue, low energy and stamina, trouble sleeping, anemia, & low blood oxygen. Overdose of iron can be toxic. It is only needed in very small amounts. Nausea, extreme stomach pain, vomiting, bloody diarrhea.


Other minerals that are not less vital to healthy body function include: Sodium, Phosphorus, Selenium, Manganese, Copper, Chromium, Zinc, Cobalt and Lithium. These mineral are only needed in very small amounts, but the old adage of good things packing a powerful punch is very true.


Not all minerals are good for the body. Some are poison, and should be avoided. Lead is perhaps the most well known toxic mineral, but there are others: Arsenic, Aluminum, Mercury and Cadmium.


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