Mineralize yourself

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Mineralize yourself with Iron, Magnesium, Potassium, Zinc and Chromium by Vicki Koenig, MS, RD, CDN Minerals are inorganic elements that originate in the earth and are essential nutrients. The body doesn’t make them, so we must consume them. Here’s a guide for some important minerals that don’t get discussed as much as calcium. IronIron is part of the hemoglobin molecule; responsible for oxygenating the blood. Food Sources: meat, poultry, seafood, legumes, nuts, seeds and whole grain products. Animal sources of iron are better absorbed than plant sources. And since Vitamin C increases iron absorption, it’s a good idea to take iron along with fruit or cook iron-rich foods in tomato sauce. Those at risk for deficiency: Pregnant women, premature infants,

toddlers, vegetarians, women with heavy menses and runners. Men and postmenopausal women should not take extra iron as their needs are lower. Dietary Reference Intakes: mg/day F: female M: male Kids: 1-3 Kids: 4-8 Youth: 9-13 Teens: 14-18 Adults: 19-50 Pregnancy Lactation >50: 7 10 8 F:15 M:11 F: 18 M:8 27 9-10 8 Supplementation: ferrous sulfate and ferrous fumarate have the highest amount of elemental iron for supplementing with.

Optimum for health: Varies for age and gender MagnesiumMagnesium is essential to all cells of all known living organisms. It’s required for processing energy and most of the metabolic reactions in the body like bone building, muscle contraction, (including the heart muscle), flexibility, and pH balance. Deficiency can cause muscle spasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines and osteoporosis.Food

Sources: Green vegetables, nuts, seeds, legumes and some whole grains.Those at risk for deficiency: the elderly, diabetics, those with GI disorders and heavy drinkers. Dietary Reference Intakes: mg/day F: female M: male Kids: 1-3 Kids: 4-8 Youth: 9-13 Teens:14-18 Adults: 19-30 Adults: 31-50 Pregnancy Lactation >50: 80 130 240 F:360 M:410 F:310 M:400 F:320 M:420 350-400 310-360 F:320 M:420 Supplementation: magnesium chloride and magnesium citrate are most commonly used.Optimum for health: 400-600 mg/day. Potassium Potassium maintains water balance, acid-base balance, nervous and muscle contraction. Calcium, magnesium and potassium help maintain normal blood pressure.Food Sources: dairy, legumes, potatoes, tomatoes, citrus, melons, and yes, bananas.Those at risk for deficiency: those on diuretics and laxatives, alcoholics and extreme dieters. Dietary Reference Intakes:

g/day Kids: 1-3 Kids: 4-8 Youth: 9-13 Teens: 14-18 Adults: 19-50 Pregnancy Lactation >50: 3.0 3.5 3.5 3.5 3.5 4.7 5.2 3.5 Supplementation isn’t usually necessary as food sources are prevalent. Consult your physician for appropriate amounts if you are at risk of low potassium levels.Optimum for health: Aim for at least 4.5 grams per day Zinc Zinc is a mineral found in every fluid, tissue, cell and organ in the human body. It is vital for insulin production, and maintaining immune strength, glandular, sexual and reproductive health. Food Sources: meat, dairy products, legumes, yeast, nuts, seeds and wholegrain cerealsThose at risk for deficiency:

vegetarians and those with gastrointestinal disorders. Dietary Reference Intakes: mg/d F: female M: male Kids: 1-3 Kids: 4-8 Youth: 9-13 Teens: 14-18 Adults 19-50 Pregnancy Lactation >50: 3 5 8 F:9 M:11 F:8 M:11 11-12 12-13 F:8 M:11 Supplementation: zinc sulfate or acetate have the highest amount of elemental zinc and are typically

used.Optimum for health: 15 -30 mg ChromiumChromium is a trace mineral essential for proper metabolism of cholesterol, glucose, and insulin production: helpful in blood sugar regulation. Food Sources: meat, whole grains and nuts.Those at risk for deficiency: diabetics and those with Metabolic Syndrome. Dietary Reference Intakes: mcg/day F: female M: male Kids: 1-3 Kids: 4-8 Youth: 9-13 Teens: 14-18 Adults 19-50 Pregnancy Lactation >50: 11 15 F:21 M:25 F:24 M:35 F:25 M:35 29-30 44-45 F:25 M:35 Supplementation: Chromium picolinate is most commonly used.Optimum for health: 200-600 mcg. Eating a diet

that is less processed will contain the highest amount of nutrients including minerals. Supplements are meant to supplement your food choices. Choose nutrient-dense foods to be sure to mineralize your diet in a healthy way! This information is meant as a guide. Consult your doctor or Qualified Nutrition professional to address any individual health issues. References: Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification (2003) Food and Nutrition Board (FNB) MacDowell, Lee : Minerals in Animal and Human Nutrition.

Elsevier Health Sciences. 2003 Natural Medicines Comprehensive Database. 2007 Therapeutic Research Faculty Suzi What is a weed? A plant whose virtues have not yet been discovered. health/ http://suziesgoats.wholefoodfarmacy.com/ http://360./suziesgoats

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