To Your Health
July, 2010 (Vol. 04, Issue 07) |
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6. Phosphorus
Functions: The first mineral on our list, phosphorus, makes up 1 percent of a person's total body weight. It is present in every cell of the body, but is primarily found in the bones and teeth because phosphorus aids in their formation.
It also plays an important role in the body's utilization of
carbohydrates and
fats, as well as the synthesis of
protein for the growth, maintenance, and repair of cells and tissues. In addition, phosphorus is crucial for the production of ATP, a molecule the body uses to store energy. Phosphorus also assists in muscle contraction, kidney function, heartbeat regulation and nerve conduction. Phosphorus deficiencies can result in poor mineralization of bones, weight loss, retarded growth, and weakness, as well as deficient nerve and brain function.
Sources: The protein food groups (meat and dairy) provide dietary phosphorous. Fruits and vegetables contain phosphorus in small amounts.
Recommended Daily Intake: Infants can be given 100 mg a day, and most adults can take 700 mg daily. Pregnant or lactating women can take up to 1,250 mg/day.
7. Iodine
Functions: Next we have iodine, an essential mineral that enables the thyroid gland to produce hormones. A severe iodine deficiency can cause hypothyroidism, developmental disorders, and severe goiter. Although iodine deficiency is rare in the U.S., it does occur in Third World countries where soils are deficient in iodine. In general, Americans use lot of salt in the daily diet - usually iodized salt -- which has almost eliminated deficiency in the U.S. entirely.
Sources: Seaweed and seafood are good sources of iodine.
Recommended Daily Intake: It is suggested that 150 mcg be taken on a daily basis.
8. Selenium
Functions: Selenium is a mineral that was formerly considered a toxic substance, but is now known to be essential in trace quantities. Selenium is known for its anti-aging properties; It helps rid the body of free radicals, as well as toxic minerals such as mercury, lead and cadmium. It also helps to fight infection by increasing antibody response, enhances energy, and aids in alleviating menopausal symptoms in women. Selenium can be used to combat arthritis and multiple sclerosis, and if provided in adequate amounts, it is thought to help prevent cancer as well. Tissue elasticity and pancreatic function depend upon this mineral, which may improve blood flow for the prevention of heart attacks and strokes.
Sources: Selenium can be found in Brazil nuts, whole grains, shellfish, grains, and grasses.
Recommended Daily Intake: A dose of 70 micrograms per day is recommended.
