More on Minerals

In my last blog I looked at 4 critical minerals for our bodies - magnesium, zinc, sodium and potassium.  This week I look at 4 others - calcium, phosphorous, iron and copper.

So, Calcium is one of the 24 vitamins and minerals required for good health.  It is considered a macronutrient as the body requires quite large amounts of it - more than 1g per day!  It is predominantly found in vegetables and dairy products.  Excessive calcium intake through supplementation has no benefits and only increases the risk of constipation!  The major benefit of calcium is preventative, helping to mitigate the risk of osteoporosis as we age.  Fibrous vegetables have a positive impact on calcium absorption as they slow the rate at which food passes through the intestines.

Iron is an essential mineral found in a variety of foods.  However, the iron found in plants (mainly grains and legumes) is less available to the body than iron found in meat.  It is best known for allowing blood to carry oxygen around the body.  It is also a cofactor for many enzymes.  It is a bit of a double-edged sword as many people have insufficient levels resulting in poor oxygen transport (anemia) whilst iron overload can make it toxic to a wide variety of cells.  Low levels of iron will tend to produce fatigue, depression, impaired cognitive function and other adverse effects.

Phosphorous is the 2nd most plentiful mineral in our bodies after Calcium.  There is generally no need to supplement it as most diets have more then enough and indeed too much can cause issues - heart and kidney problems.  Phosphorous has important functions in strengthening the skeletal system, making energy and muscle movement.  Phosphorous is common in foods that are rich in protein - meat, poultry, fish, dairy, eggs etc. 

Finally, for now, Copper.  Copper is a trace element involved in a variety of body processes.  It's main, although not sounding very exciting, function is in catalysing oxidation-reduction (REDOX) reactions that are important for the activity of numerous enzymes!  In general, diets have sufficient quantities as it is ubiquitous in the food chain and even in mineralised water.   Noteworthy is that Copper levels have been linked to Alzheimer's symptom severity, leading some research bodies to advise that lowering copper intake or reducing it's efficacy may benefit the elderly.