Episode #28 A Brief Primer On Minerals And Where To Find Them In Food

January 15, 2015

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Show Notes:

• Minerals are just as important as vitamins to the proper function of the human body.
• There are 7 Macro minerals (major minerals) and at least 27 trace minerals (30 total) currently recognized as critical to human functionality.
• An insufficient supply of any one of these 30 minerals can impact the health of the body resulting in disease (if not immediately, then chronically).
• Minerals can be ingested in a number of different forms- the two best, and most effective forms of mineral ingestion are ingestion of food based minerals (in whole foods) and ingestion of mineral salts (that disassociate in ionic solution).
• Minerals must be digested in a highly acidic environment in order to ionize them so they can be absorbed by the gut
• The Gut produces mineral specific binding proteins in response to internal need of specific minerals.
• The internal biome (bacterial balance of the gut and body) helps to determine the health of the gut AND whether certain nutrients are absorbed- (ie minerals through the mineral specific binding proteins that transport specific minerals across the gut lining and into the blood).
• Mineral transport and uptake by the gut and into the bloodstream is highly dependent on a health endocrine system and response.
• This is in turn dependent on sufficient intake and absorption of fat soluble vitamins and sufficient dietary cholesterol.
• A low fat diet precludes the proper function of the endocrine system and thus the creation of hormones, absorption of minerals, etc.
• Minerals have a specific biological balance whereby they work best. Excess of a particular vitamin or mineral in relation to all others can impact mineral uptake, absorption, and conversion internally.


The 7 Macro minerals are as follows: (and what foods they can be found in…)

  • Calcium: Calcium is important because it strengthens bones and teeth, aids the heart and nervous system, and allows for muscle growth and contraction. It can be found in dairy products and bone broth. Calcium also works hand in hand with Vitamin D as Vitamin D is needed for proper calcium absorption.
  • Chloride: Chloride helps balance the acid-alkaline balance in the blood as well as aids the passage of fluids across cell membrane. It is also vital in the processes of proper growth and function of the brain. Salt, lacto-fermented beverages, and bone broths all have good sources of Chloride.
  • Magnesium: Magnesium plays a role in enzyme activity, calcium and potassium uptake, nerve transmission, bone formation, and metabolism of carbohydrates and minerals. It also helps form hard tooth enamel, creates a resistance to heart disease, and also helps regulate the acid-alkaline balance in the body. Magnesium can be found in dairy products, nuts, vegetables, fish, meat, and seafood.
  • Phosphorus: Phosphorus is the second most common mineral found in the body and is needed for bone growth, kidney function, and cell growth. It is important that it is in proper balance with magnesium and calcium in the blood and it can be found in animal products, whole grains, legumes, and nuts.
  • Potassium: Potassium is important for many chemical reactions within the cells. It works hand in hand with sodium as inner cell fluids are high in potassium and fluids outside the cell are high in sodium. Potassium can be found in nuts, grains, and vegetables.
  • Sodium: Sodium is very important as it is needed for many biochemical processes including water balance regulation, fluid distribution on either side of the cell walls, muscle contraction and expansion, nerve stimulation, and acid-alkaline balance. It also is very important for the proper function of the adrenal glands.
  • Sulphur: Sulphur helps protect the body from infection, blocks the harmful effects of radiation and pollution, and slows down the aging process. It also aids in many biochemical processes and can be found in cruciferous vegetables, eggs, milk, and animal products.

*Source: Nourishing Traditions by Sally Fallon

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