You require small amounts of seven minerals such as calcium, phosphorus, potassium, sodium, chloride and magnesium and very tiny amounts of several other minerals such as sulfur for optimum health.[1]
Calcium
Why it’s good for you. Calcium builds strong bones and teeth and allows messages to be transmitted between nerves. It also assists your muscles to contract, thereby creating movement. It also supports your immune system.
Best food containing calcium. Calcium is available from tofu, sesame seeds, dairy products broccoli and turnip greens.
Warning. Too much calcium will depress magnesium levels.
Magnesium
Why it’s good for you. Magnesium is an important component of bone. It also contributes to general body functioning because it is part of 300 enzymes. It is needed for the oxidation of glycogen so we can use it for energy, muscle relaxation and in the formation of new proteins within cells. It also supports your immune system.
Best food containing magnesium. The best way to ensure an adequate intake of magnesium is to eat dried apricots, dark green vegetables, soybeans, buckwheat, fish and whole grains, seeds especially sesame seeds, wheat germ, lima beans and black eyed peas.
Warning. Too much magnesium will depress calcium levels so take only under supervision of a qualified health practitioner.
Phosphorous
Why it’s good for you. Phosphorous enables you to create bone and produce red blood cells. It is a vital part of DNA and the chemical energy store in your cells called ATP: Adenosine Tri-Phosphate
Best food containing phosphorous. Meat, fish and whole grains are good sources of phosphorous, although if you eat a lot of packaged foods, you probably are getting enough phosphorous already.
Sodium
Why it’s good for you. Sodium is an electrolyte that maintains water balance in your body and enables nutrients such as glucose to be transported around your body. It also affects the capacity of your muscle and nerve cells to respond to stimuli by allowing transmission of impulses from nerve to nerve and between nerves and muscles.
Best food containing sodium. Sodium is required in such small quantities that there is no need to eat specifically for this mineral. In fact, the modern diet provides more sodium than necessary, particularly if you add table salt (sodium chloride) to food or eat cured meat such as bacon.
Chloride
Why it’s good for you. Chloride is another electrolyte which helps you to maintain correct amounts of body fluids. It affects the capacity of your muscle and nerve cells to respond to stimuli by allowing transmission of impulses from nerve to nerve and between nerves and muscles.[2]
Best food containing chloride. Sodium is required in such small quantities that there is no need to eat specifically for this mineral. In fact, the modern diet provides more sodium than necessary, particularly if you add table salt (sodium chloride) to food or eat cured meat such as bacon.
Potassium
Why it’s good for you. Potassium works together with sodium and chloride to provide the best environment in and around cells. It also allows transmission of nerve impulses thereby enabling your muscle and nerve cells to respond to stimuli, maintains your body’s water balance and maintains a normal heart rate.
Best food containing potassium. You can get potassium from tomato paste, dried apricots, figs, bananas, pumpkin seeds, almonds, soybeans, potatoes, green leafy vegetables, fish, avocados, beans.
Resources online
Some online resources that may interest you.
Strip That Fat contains a very good weight loss program based on fresh food you can buy in the supermarket. The program also includes an excellent online menu generator. Check this post for my review.
The Fitness Model Program and Truth About Abs also cover fat loss diets but have an additional focus: developing noticeable muscle tone. Both programs include comprehensive notes and DVDs.
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[1] Mortimer, D., Nutritional Healing, Element Books, 1998, pp 59-61; Marieb, E.N., Human Anatomy and Physiology 3rd ed, Benjamin/Cummings, 1995, p 851
[2] ibid
