Today I discuss five nutritionally important minerals: Iodine, Molybdenum, Zinc, Copper, & Manganese.
I. Iodine
Iodine is best known for its importance for the thyroid gland; and it is a part of the thyroid hormone, thyroxine. It regulates growth and the speed of all physical and mental processes, including the metabolism - and it is essential for the production of vitamin A from carotenes.
Deficiency causes goitre. Then all mental and physical processes become slow and ineffective.
A suitable dose for supplementation is 150 mcg per day. 2-3 times that dose is not dangerous, but one should not go too high. The thyroid can become over-stimulated.
Some natural sources: kelp and seafood, garlic, melon, spinach.
In most parts of the world, commercially bought salt is iodised. This is done to combat deficiency, which threatens almost everywhere, except where the consumption of seafood is high.
II. Molybdenum
Molybdenum has shown to protect from tracheal cancer. (There is no reason to believe that to be the only form of cancer it affects, but more studies are needed about this.) It is essential for normal formation of uric acid – probably a deficiency can contribute to development of gout. Moreover, it is necessary for fluoride to bind to the enamel of the teeth.
An interesting detail about molybdenum is that it is one of those elements that are relatively rare on earth, in relation to human comparatively higher need. In some circles this has been seen as indicative of an extraterrestrial origin of humankind, which would have developed in an environment richer in this element than earth is. Highly speculative, of course.
150-300 mcg per day is a suitable dose. Higher doses than that can wash out Copper and cause a therapeutic Copper deficiency. In this way it can also be used to wash out excess Copper from the body.
Some natural sources: wheat germ, sunflower seeds, beans, eggs, onions.
III. Zinc, Copper, & Manganese
These and many other elements are essential for a large number of enzymes; one way or another they are involved in all systems of the body. A list of all the functions, or even most of them, would make long and tedious reading, so let me just mention a few points about them.
Zinc is a central antioxidant, and strongly indicated for prostate protection. A deficiency of Zinc seems to be a strong contributing factor for prostate enlargement. Further, Zinc is healing, even externally.
Some sources: brewer's yeast, wheat germ, sunflower seeds, pumpkin seeds, herring, oysters, eggs, oats.
Copper should be used with some caution. Unless it is accompanied by a proper amount of Zinc, it can build up in the brain. Excess Copper can enter the body through water delivered via Copper pipes (should be avoided, if possible).
In proper quantity, it is essential for the formation of pigments; and for vascular health, hormonal balance, and immunity.
Some sources: Nuts, sunflower seeds, sesame seeds, figs, peas, beans, raisins, fish, water pipes.
Manganese is involved in the glucose regulation (together with Chromium), and is important for formation of uric acid, hormonal balance, the nervous system, and cancer prevention.
In addition to that, Manganese protects against tooth decay, and Molybdenum contributes too. I have previously mentioned that; in “Dentistry - A Modern Luxury? Why Do We Need It?”, I wrote:
“The enamel is a special tissue, since it is mainly nourished from the outside. The saliva contains enzymes and substances for repairing and hardening it. Getting a well-balanced saliva requires proper nutrition in the first place. A deficiency of e.g. manganese will manifest itself as an increased frequency of caries, because the saliva contains a compound based on manganese, which protects the enamel. Another element, molybdenum, is required for the enamel to assimilate fluoride, just to mention a few.”
Some natural sources of Manganese: brewer's yeast, wheat germ, kelp, nuts, bananas, cherries, parsley, artichokes, celery.
For healthy individuals, safe daily doses for supplementation are:
Zinc: 15-60 mg; over 150 mg Zinc becomes toxic.
Copper: 2 mg - not more unless you take at least 30 mg Zinc too.
Manganese: 5-10 mg, Toxic level not established.
Other articles related to vitamins/nutrients:
Understanding Dietary Fats Part 1 (of 2)
Understanding Dietary Fats Part 2 (of 2)
Why Dietary Supplements are Needed
Supplements, Getting Them Right: Some Points to Consider
Lutein & Zeaxanthin: Nutrients that Protect Your Eyes from Ageing
Not Only Beta-Carotene: Carotenoids (Carotenes & Xanthophylls)
Salicylic Acid: Is Aspirin a Vitamin?
Vitamin D – Underrated Vitamin?
Nicotinic Acid, the Real Super Vitamin!
Vitamin E - A Powerful Vitamin
Vitamin C (part 1): Can Science be Trusted?
Vitamin C (part 2): How to Use & What it Does
Selenium & Chromium: Important for Your Health
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Minerals are the important part of our body they keep our body healthy and fit. So we should need to eat such a diet that's full of minerals. B/w I study about these minerals names in the periodic table of my chemistry book in 9th class