Minerals must be supplied in the diet and are of two classes:
- Major elements or essential minerals such as calcium, phosphorus, magnesium, iron, iodine, and potassium; and Trace elements such as copper, cobalt, manganese, chromium, molybdenum, selenium and zinc.
- Trace elements appear in the body in minute amounts but are essential for good health. Little is known about how they function, and most knowledge about them comes from how their absence, especially in animals, affects health.
Land produce, such as whole grains, fruit and vegetables, will only contain the mentioned minerals if grown in mineral rich soils.
Please note many food sources have been identified for each mineral. Some of these food groups will contain gluten, for example if whole grains are suggested as a Coeliac you wouldn’t eat wheat, rye, barley or oats but you would eat the gluten-free grains instead. Please make sure you combine this information with your gluten-free diet.
(G) = contains gluten or possibly contains gluten
CALCIUM - An essential mineral
The most abundant mineral in our body, most calcium is stored in the bones and teeth. A tiny amount is present in the blood.
Functions
Development and maintenance of bones and teeth
Blood clottingHelps transmit nerve impulses
Muscle contraction, Heart rhythm
Enzyme activation and secretion of hormones
Endurance and vitality
Deficiency Symptoms
Poor bone density and brittle bones – osteoporosis, tooth decay
Muscle and menstrual cramps, Heart palpitations
Stunted growth, Rickets a bone deformity
Nerve disorders
Food Sources
Dairy products (beware many Coeliacs are lactose intolerant)
Seeds - sesame, sunflower, Nuts
Legumes - dried beans, peas
Whole grains (G), Quinoa
Dark green leafy greens - broccoli, Sprouts, Seaweed
Small fish eaten with their bones, shell fish
Soybeans, tofu, tempeh
CHROMIUM - A trace mineral
Functions
Helps control blood sugar levels, increased insulin effectiveness, glucose tolerance
Synthesis (bodies use) of cholesterol, fatty acids and protein
Healthy blood circulation
Deficiency Symptoms
Hypoglycaemia
Arteriosclerosis
Stunted growth rate
Food Sources
Whole grains (G)
Meat
Sea vegetables
COPPER – An essential trace mineral.
Copper is present in many enzymes and in copper-containing proteins found in the blood, brain, and liver.
Functions
A component of enzymes associated with connective tissue and cell membrane formation, and energy production
Cardiovascular strength and Healthy heart
Red blood cell production
Resistance against infections
Deficiency Symptoms
Associated with the failure to use iron in the formation of haemoglobin leading to anemia
Weakness, Retarded growth in babies
Collagen defects and Weak blood vessels
Poor respiration
Lack of pigmentation in hair and pale skin
Irritability
Brittle bones
Food Sources
Whole grains (G), Beans
Seeds, Nuts, Olives
Dried fruit
Meat – liver, Shellfish
IODINE - An essential mineral.
Functions
Needed to synthesize (make) hormones of the thyroid gland, regulation of metabolism
Mental developmentHealthy skin, teeth, hair, nails
Energy production
Deficiency Symptoms
Thyroid disorders, goiter (swelling of the thyroid gland in the lower neck).
During pregnancy may result in the birth of cretinous or mentally retarded infants
Irritability, nervousness
Cold hands and feet
Obesity
Food Sources
Vegetables and grains (G) grown on iodine rich soils
Sea vegetables, kelp
Salt water fish, shellfish
IRON - An essential mineral
Functions
Helps make new healthy red blood cells as a major component of haemoglobin. The iron in red blood cells carries oxygen to the tissues
Energy production, Resistance to disease
Production of genetic material, Thyroid hormones
Connective tissue formation - healthy skin and nails
Deficiency Symptoms
Anaemia
Fatigue, Paleness
Severe menstrual pain and bleeding
Rapid heart beat
Headaches
Constipation
Hair loss, Mouth ulcers, Inflamed eyes
Difficulty breathing
Food Sources
Meat – liver, lean meat, Poultry, Fish, Eggs
Whole grains (G), Legumes
Seeds, Nuts, Dried fruit
MAGNESIUM - An essential mineral
Functions
Essential for human metabolism
Plays a crucial role in enzyme operation
Metabolism of calcium and vitamin C
Protein synthesis
Maintenance and function of nerves and muscles
Regulation of blood sugar levels
Healthy bones, arteries, heart, teeth
Energy
Deficiency Symptoms
High blood pressure, Irregular heartbeat
Damage to arteries
Depression, Nervous tension, Anxiety, Irritability
Muscle cramps and tremors
Sugar cravings, low blood sugar levels
Premenstrual Syndrome, Stress
Insomnia, Tiredness
Constipation.
Food Sources
Seeds, Nuts - almonds (you can soak overnight in water for easier digestion)
Green leafy vegetables - broccoli, spinach, asparagus
Grapes. Whole grains (G), Legumes
Seafood
MANGANESE - A trace mineral
Functions
Enzyme activation
Digestion and use of fats, Cholesterol and protein metabolism
Essential for glucose utilizationPancreatic function and development
Involved in thyroid hormone productionReproduction and growth
Deficiency Symptoms
Infertility, male impotence
Loss of hearing, Dizziness and fainting
Stunted growth
Ataxia
Weak tendons and ligaments
Possible link to diabetes as a deficiency impairs glucose metabolism and reduced insulin production
Food Sources
Liver and kidneys
Whole grains (G), Legumes
Seeds, Nuts
POTASSIUM - An essential mineral
Functions
Nerve function, kidney function
Regular heartbeat
Muscle contractions
Rapid growth
Deficiency Symptoms
Heart attack
Insomnia
Constipation
Dry skin, acne
Nervousness, general weakness
Food Sources
Vegetables
Fish, Meat, Fowl
Dried fruits
Whole grains (G)
PHOSPHORUS - An essential mineral
Functions
Growth and repair of bones and teeth (Combines with calcium)
Nerve and muscle activity, heart muscle contraction
Cellular repair and growth
Carbohydrate metabolism
Controls pH
Deficiency Symptoms
Nervous disorders, Lack of appetite
Fatigue, Weakness
Bone pain, Stiff joints, Pins and needles
Poor bone and teeth formation, Osteomalacia
Food Sources
Seeds – pumpkin, sesame, sunflower, Nuts
Legumes, Whole grains (G)
Eggs, Dairy products
Poultry, Red meat
SELENIUM - A trace mineral
Functions
Supports tissue elasticity
Works with vitamin E
An anti-oxidant so helps fight free-radical damage
Deficiency Symptoms
Premature aging
Male sexual dysfunction
Dandruff
Food Sources
Seafood
Whole grains (G)
Vegetables
Meat
SODIUM - A trace mineral
Functions
Regulates extra-cellular fluid (the fluid between cells or cell layers)
Excess Symptoms
Most symptoms are related to too much sodium in the diet rather than too little
Edema, an over-accumulation of extra-cellular fluid (water retention)
High blood pressure
Food Sources
Sodium is present in small and usually sufficient quantities in most natural foods. It is found in liberal amounts in salted pre-packaged, snack and cooked foods.
ZINC – A trace mineral
Functions
Protein and carbohydrate metabolism
Enzyme formation
Healthy immune system
Secretion, synthesis and use of insulin plus other hormones
Prostate gland functionHealthy skin and reproductive organs
Deficiency Symptoms
Impaired growth and mental development
Cracks on the skin and behind the ears, Eczema, White spots on the nails
Fatigue
Enlarged prostate, Delayed sexual maturity, Diminished libido, Menstrual irregularities
Poor wound healing
Hair lossIn times of stress the need for zinc increases
Food Sources
Seeds - pumpkin, sesame and sunflower seeds, nurts
Seafood
Leafy green vegetables
Eggs, meat
