Minerals

Key constituent of bones and teeth

Essential for vital metabolic processes such as nerve function, muscle contraction, and blood clotting

• Dairy produce

Deficiency (or insufficient uptake) can lead to:

• Osteomalacia
• Osteoporosis
• Rickets
• Tetany

Formation of 'stones' in the body, especially the gall bladder and the kidneys.

Essential for transfer of oxygen between tissues in the body

• Blood (e.g. 'black pudding')
• Eggs
• Green (leafy) vegetables
• Fortified foods (e.g. cereals, white flour)
• Liver
• Meat
• Nuts
• Offal
• Peas
• Whole grains

Deficiency can lead to:

• Anaemia and
• Increased susceptibility to infections

Long-term excessive intake of iron can lead to:

• Haemochromatosis or haemosiderosis (involving organ damage), both of which are rare
• Insufficient calcium and magnesium in the body (because these minerals compete with each other for absorption)
• Increased susceptibility to infectious diseases

Essential or healthy bones

Functioning of of muscle and nerve tissue

Needed for functioning of approx. 90 enzymes

• Eggs
• Green leafy vegetables
• Fish, esp. shellfish
• Milk and dairy products
• Nuts
• Wholemeal flour

Deficiency can occur gradually, leading to:

• Anxiety
• Fatigue
• Insomnia
• Muscular problems
• Nausea
• Premenstrual problems

The most extreme cases of deficiency may be associated with arrhythmia.

Unusual

Constituent of bone tissue.

Forms compounds needed for energy conversion reactions (e.g. adenosine triphosphate - ATP).

• Dairy products
• Fruits (most fruits)
• Meat
• Pulses
• Vegetables (esp.leafy greens)

Insufficient phosphorous can lead to:

• Anaemia
• Demineralization of bones
• Nerve disorders
• Respiratory problems
• Weakness
• Weight Loss

Excess phosphorous can interfere with the body's absorption of:

• calcium
• iron
• magnesium
• zinc

Main base ion of intracellular fluid

Necessary to maintain electrical potentials of the nervous system - and so functioning of muscle and nerve tissues.

• Cereals
• Coffee
• Fresh Fruits
• Meat
• Salt-subsitutes
• Vegetables
• Whole-grain flour

Insufficient potassium in the body can lead to:

• General muscle paralysis
• Metabolic disturbances

Excessive amounts in the body (whether due to intake or other causes) may lead to:

• Arrhythmia, and ultimately cardiac arrest ('heart attack')
• Metabolic disturbances

Controls the volume of extracellular fluid in the body

Maintains the acid-alkali (pH) balance in the body

Necessary to maintain electrical potentials of the nervous system - and so functioning of muscle and nerve tissues.

• Processed bakery products
• Processed foods generally (incl. tinned and cured products)
• Table Salt

Insufficient sodium in the body can lead to:

• Low blood pressure
• General muscle weakness / paralysis
• Mild Fever
• Respiratory problems

Excessive amounts in the body (whether due to intake or other causes) can lead to:

• Hypernatraemia
• De-hydration (especially in babies)
• Possible long-term effects may include hypertension

Involved in the functioning of skeletal muscle

• Cereals
• Cheese
• Fresh fruit
• Meat
• Nuts
• Wholemeal flour

Deficiency may lead to:

• Confusion
• Depression
• Irritability
• Weakness

Part of the enzyme copper-zince superoxide dismutase (CuZn SOD)

Also present in other enzymes, including cytochrome oxidase, ascorbic acid oxidase, and tyrosinases

Found in the red blood cells, and in blood plasma.

• Cocoa
• Liver
• Kidney
• Oysters
• Peas
• Raisins

Insufficient copper has been associated with:

• Changes in hair colour and texture and hair loss
• Disturbances to the nervous system
• Bone disease

Serious deficiency is rare but can lead to:

• Menke's syndrome

• Antioxidant properties
• Fertility
• Formation of strong healthy bones, nerves, and muscles
• Forms part of the enzyme copper-zince superoxide dismutase (CuZn SOD) system

• Avocados
• Nuts
• Pulses
• Tea
• Vegetables
• Whole-grain cereals

Deficiencies are unusual but can lead to:

• Bone deformities
• Rashes & skin conditions
• Reduced hair growth
• Retarded growth (in children)

Excessive intake has been associated with brain conditions such as symptoms similar to those resulting from Parkinson's disease.

Antioxidant properties (prevents peroxidation of lipids in the cells)

Essential component of the enzyme glutathione peroxidase

Contributes to efficiency of the immune system, having a wide variety of protective functions within the body

• Egg yolk
• Garlic
• Seafood
• Whole-grain flour

Deficiency can lead to:

• Cardiomyopathy
• Kaschin-Beck disease (affects the cartilage at joints)

Excessive intake can lead to selenium poisoning.

Healing build-up of toxic substances in the body

Structural health of the body (sulphur is a part of many amino acids incl. cysteine and methionine)

Healthy skin, nails and hair

• Beans
• Beef
• Cruciferous vegetables (e.g. broccoli)
• Dairy produce
• Meat

Deficiency of sulphur is unusual.

Needed for:

• Functioning of many (over 200) enzyme
• Strong immune system

• Dairy produce
• Egg yolk
• Liver
• Red meat
• Seafood
• Whole-grain flour

Deficiency is rare but can lead to:

• Lesions on the skin, oesophagus and cornea
• Retarded growth (of children)
• Susceptibility to infection

Excessive intake is not a common problem but especially if zinc supplements are taken over an extended period of time, can reduce the absorption of copper. If applicable, copper supplements might also be appropriate.