Minerals
Minerals are elements our body needs to function properly. Minerals help us do three main things:
- Build strong teeth and bones
- Control body fluids inside and outside cells
- Turn the food we eat into energy
Here is a list of minerals and in which food we can find it:
- Calcium: found in milk, cheese, dairy products, green leafy vegetables (broccoli, cabbage, okra), soya beans, tofu, fortified flour, fish with bones (sardines)
Taking high doses of calcium could lead to stomach pain and diarrhea.
- Phosphorus: found in red meat, dairy food, fish, poultry, bread, rice and oats
Taking high doses of phosphorus supplements for a short time can cause diarrhea or stomach pain.
Taking high doses for a long time can reduce the amount of calcium in the body, which means bones are more likely to fracture.
- Potassium: found in fruits (banana), pulses, nuts, seeds, milk, fish, shellfish, beef, chicken, turkey
Taking too much potassium can cause stomach pain, nausea and diarrhea.
- Sodium Chloride: found in salt, in processed meals, meat (bacon), breakfast cereals, cheeses and tinned vegetables.
Having too much salt is linked with an increase in blood pressure (hypertension) and this increases our risk of strokes and heart attacks.
- Magnesium: found in green leafy vegetables, (spinach), nuts, bread, fish, meat and dairy food.
Taking high doses of magnesium for a short time can cause diarrhea.
There isn’t enough evidence to say what the effects might be of taking high doses of magnesium for a long time
- Iron: found in liver, meat, beans, nuts, dried fruits (dried apricot), whole grain (brown rice), fortified cereals, soybean flour, dark green leafy vegetables(kale)
Taking high doses of iron include constipation, nausea, vomiting and stomach pain.
Very high doses of iron can be fatal, particularly if taken by children, so always keep any iron supplements out of the reach of children.
- Zinc: found in meat, shellfish, milk, dairy food (cheeses), bread and cereals
Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anemia and to weakening of the bones.
- Iodine: found in sea fish and shellfish
Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, for example weight gain.
- Nickel: found in lentils, oats and nuts
This is usually caused by jewelry or coins that contain nickel, but nickel in food or supplements can also cause a rash if you have this allergy.
- Copper: found in nuts, shellfish ad offal
Taking high doses of copper could cause stomach pain, sickness and diarrhea. Over a long period, high doses might damage your liver and kidneys.
- Fluoride: found in water
Taking high doses of fluoride causes skeletal fluorosis, thyroid problems, abdominal pain
- Molybdenum: found in peas, leafy vegetables (broccoli, spinach), cauliflower
Some evidence suggests taking molybdenum supplements might cause joint pain.
- Manganese: found in bread, nuts, cereals, green leafy vegetables (peas, beans), tea
Taking high doses of manganese for long periods of time might cause nerve damage and neurological symptoms such as fatigue and depression.
- Selenium: found in brazil nuts, bread, fish, meat and eggs
Too much selenium causes selenosis, a condition that in its mildest form can lead to loss of hair, skin and nails.
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