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“НАШЕ ЖИТТЯ”, ЛЮТИЙ 2016 WWW.UNWLA.ORG 33 AN UPDATE ON MINERALS by Ihor Magun, MD, FACP We frequently hear the expression “con- tains adequate vitamins and minerals.” Most of us are familiar with vitamins and their im- portance, but what is our knowledge about min- erals? Minerals are required constituents of the human diet since they cannot be manufactured in our body. They are sometimes referred to as the spark plugs of the body—catalysts for certain nec- essary functions. Relatively small amounts are needed to carry out essential biochemical reac- tions. Most individuals who eat a balanced diet do not exhibit any deficiencies; however, deficiencies may become manifest in the elderly, in individu- als who are debilitated, are alcoholics, or have a chronic illness. There are essentially six most common minerals. Calcium Of all the minerals found in the body, calcium comprises half the mineral content of the body. Ninety-nine percent of calcium is found in the bone itself and just one percent is in the blood. Calcium plays a role in healthy func- tioning of muscles, including the heart, blood, teeth, and nerves. Calcium is made available in the body when the process of bone remodeling occurs. Old bone tissue is essentially destroyed and new bone is created. Recently there has been some speculation about the appropriate amount of supplemental calcium ingestion. Evidence-based advice rec- ommends 1000 international units daily for women below the age of fifty and 1200 interna- tional units for women above the age of fifty. Most individuals do consume an adequate amount of calcium in their diet. Taking a supplement with the recommended quantity of international units is not an issue. The most serious problem that can occur if greater than necessary doses are tak- en is kidney stones. The obvious sources of calci- um are dairy products, kiwi, sunflower seeds, and green leafy vegetables. Speak with your physician as to your particular situation and needs. Chloride Chloride is a mineral necessary for the making of stomach juice. It is mostly bound to sodium (table salt) and found in vegeta- bles like tomatoes and celery. Magnesium Magnesium is an im- portant mineral that helps maintain strong bones, proper muscle, and neurological functions. Half of total body magnesium is located in the bones and the other half is present within the cells. Measurement of levels does not reflect exact body amounts. There are individuals with intractable headaches who have been treated with magnesi- um supplementation with good results. Magnesium is frequently sold as a chelat- ed version with calcium. Taking this version may improve calcium absorption in some individuals. Milk of magnesium and citrate of magnesium are the main ingredients in laxatives. Any doses of magnesium that are greater than necessary will cause loose stool—hence the use for constipation. Magnesium is found in nuts, green vege- tables, and whole grains. Phosphorus Phosphorus is necessary for normal cell membrane function and bone growth. Deficiencies can occur with fasting and starvation. Phosphorus is found in nuts, seeds, and food high in protein. Potassium Potassium is essential for normal nervous system function and muscle con- traction. It is a very significant mineral and is labeled an “electrolyte.” Potassium is absorbed from the small intestine and is considered one of the most soluble minerals, which translates to loss in cooking and processing foods. Potassium is found in fruits, especially bananas and citrus, leafy green vegetables, tomatoes, potatoes, seeds, and nuts. Sodium It is a major mineral found in the fluid that surrounds the cells in our body. In fact, sodium is a metal and a mineral; these are not exclusive terms. Sodium is important in blood pressure. Its obvious source is table salt. The minerals listed above are known as macro-minerals. Other minerals, referred to as micro-minerals, are also called “trace minerals”; these include iron, iodine, zinc, and others that are found in very small amounts in our body. They are just as important as the macro- minerals, but only small amounts are neces- sary. Some micro-minerals have no established recommended daily requirements. All these minerals are essential to give us vitality. As always, the proper way to supplement is by choosing the natural source of the mineral— the food we eat. Tablet supplementation is fine as well. Taking a multivitamin with minerals is ac- ceptable. One final point to make is that most vita- min/mineral combinations do not have an ade- quate amount of calcium. Be aware of this fact and read the labels to select the best product.
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