List of Minerals

Everyday Minerals in Food and Supplements

Minerals are an important addition to your diet. Here's a list of everyday minerals in food which you should consume and/or take together with liquid vitamins and minerals - in capsules for example.

Did you know that you can apply vitamins and minerals externally to your skin and hair to make them look refreshed and invigorating?

But if you apply them externally as well as take them internally in raw foods and/or as supplements, you can literally transform the structure of your hair and skin.

This is because everyday minerals play a vital role in enzyme function, the conversion of amino acids into muscle tissue, glucose utilisation, and the way your body handles fat.

As promised, here's a list of minerals in food to get you onto the right path of rejuvenating your skin, hair, nails and overall health:

Major Minerals from Everyday Food

The following are the major minerals which are essential for us human beings.

Calcium

list of minerals from food Calcium is the main mineral you need to take to prevent brittle bones and old age skeletal deformities. The idea to take daily quantities of calcium is to maximise bone mass early in life and minimise bone thinning in later life.

Foods to eat which contain adequate daily calcium: Half pint of milk; small chunk of cheese; 1 pot of yoghurt; 5 servings of leafy green veg; nuts/seeds and 500g of baked beans.

Phosphorous

Phosphorous is similar to calcium in that it also helps to promote strong bones and teeth. Also when cells divide and reproduce, phosphorous is responsible for transmitting your genetic code (your chromosomes) to the newly produced cells.

Foods to eat which contain phosphorous are also dairy products such as eggs, milk and also fish, meat and poultry,

Magnesium

Magnesium has several major functions to the body such as regulating energy release, muscle contraction, nerve cell function and helps deter formation of blood clots by initiating the release of thromboxane, a substance that makes blood platelets more sticky.

Foods to eat which contain magnesium are cereal products which are rich in wholegrains, wholegrain bread and meat as well as drinks such as coffee, beer and milk.

Iron

If you lack in energy and are constantly tired, then you are probably deficient in iron. Iron is partly responsible for transporting and transferring oxygen to the cells which is essential for the livelihood and functioning of your cells. Iron is also part in various enzymes and is vital for the healthy functioning of your immune system.

Foods to eat which contain iron are red meat and meat products, offal such as liver, kidney's and heart, oily fish and eggs.

Sulphur

Sulphur is linked with protein an it plays an essential role in collagen synthesis and is a vital consistent of Keratin, a strong structural protein necessary for healthy nails, skin and hair.

Foods to eat which contain sulphur are eggs, garlic and onions, or indeed any diet which provides adequate amounts of protein will also provide adequate an amount of sulphur.

Silicon

Silicon tends to be a deficiency in most of our diets. Silicon is present in our tendons, cartilage, skin, bones and blood vessels. Silicon is useful in treating arthritis and arteriosclerosis.

Foods to eat which contain silicon are alfalfa, millet, kelp, bee pollen and sweet peppers.

Zinc

You need zinc in your body to help normal growth and repair, wound healing and healthy immunity. Zinc is essential for making many enzymes and hormones including growth hormones, testosterone and insulin. In fact, without zinc, male fertility falters.

Foods to eat which contain zinc are red meat and meat products, eggs, milk, fish and shell-fish.

Trace (Elements) Minerals

Trace elements are minerals which are still important but you only need a very small amount of them (literally just a trace) in your daily diet.

Here's a list of the main trace minerals you require:

Iodine

Iodine is one of the main components of the function of the thyroid hormones which helps to regulate cellular activities as well as metabolism.

Foods to eat which contain iodine are seafood and plants grown near the sea including seaweed. You can get seaweed supplements such as Kelp and Bladderwrack which include quite a high potency of iodine.

Copper

Copper is important as it is a trace element that also doubles-up as an antioxidant which is found in enzymes that fight against free radicals. Therefore copper is necessary for a variety of reasons, the main ones being defending the body against infection, cancer and heart disease.

Foods to eat which contain copper come from a variety of sources including meat, cereals, bread and leafy green vegetables. Other sources can come from shellfish, buts, beans and liver.

Chromium

If you are over the age of 20 then you will be lacking in chromium by nearly 100%. This makes you age must faster because a deficiency in chromium allows insulin and glucose (sugar) to build up in your blood exposing you to heart disease, diabetes and other aging diseases.

Foods to eat which contain chromium include red meat and offal, wholegrain cereals, pulses, yeast, but & seeds.

Selenium

The latest studies on selium have found it to be a very powerful antioxidant and an essential trace mineral with a diverse range of anti aging properties. For example, it can stop viruses from breaking out of cells leading to very poor ill-health or even fatality. If you need to build-up your immune system, then make sure you get enough selenium in your diet.

On another anti aging front, it's great for younger-looking skin as it makes the skin supple and elastic by protecting it from free radical damage.

Foods to eat which contain selenium include brazil nuts, pecans, almonds, hazelnuts, mushrooms, sunflower seeds, seafood, oranges, grapes, cabbages and garlic.

Don't forget that in addition to this long list of minerals in food, you can also buy liquid vitamins and minerals to take as supplements to make sure you are getting enough minerals as part of your daily diet for all of the above health benefits.

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