sparkly minerals

I know I said I was going to write about protein but then I realized we already addressed protein a few days back and I just plain forgot. 

So onto MINERALS!

First let's visit our good friend Wikipedia:

Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes these "minerals" come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt".

Thanks Wiki! 

*Just a little aside, here in Costa Rica they put flouride in the salt because there isn't a fluoridated water system like in the USA.

Okay there's a bunch of science for you, now let's talk everyday. You need minerals, they are essential to good health. There are MACROMINERALS and TRACE MINERALS.

Macrominerals are electrolytes, you know they stuff you put back in your body after working out, what GATORADE and all those sports drinks have. These play a structural role. All of the macrominerals work to build things like bone, a healthy digestion system, skin, hair, nails.

Here's a list of them and their function:

• Calcium - strong bones and teeth
• Phosphorus - strong bones and teeth
• Sodium - maintains balance for water flow in and out of cell
• Potassium - crucial in regulating the heartbeat
• Iodine - important component of thyroid hormones for metabolism

See the last three there (look up here) are precisely the ones we want to be happy happy in our bodies when we are exercising!

Trace Minerals on the other hand, help to regulate enzyme processes such as hemoglobin production and sugar metabolism.

Here's a short list of Trace Minerals:

• Iron - lets red blood cells carry oxygen, prevents anemia
• Zinc - part of an enzyme involved in acid-base balance, liver function, digestion, and bone maintenance, prevents loss of sense of taste, growth failure, delayed healing of wounds, reproduction problems
• Fluorine - produces tooth structure that resists acids, prevents tooth decay
• Copper - used in breathing, energy release, production of red blood cells

You can supppliment your diet with minerals, they are usually HUGE pills, but as with most nutritional components it is best to get your minerals from your food. 

Here's another chart for you!

Sodium	Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions	salt, soy sauce, bread, milk, meats
Chloride	Maintains fluid and electrolyte balance, aids in digestion	salt, soy sauce, milk, eggs, meats
Potassium	Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission	potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium	Formation of bones and teeth, supports blood clotting	milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus	Formation of cells, bones and teeth, maintains acid-base balance	all animal foods (meats, fish, poultry, eggs, milk)
Magnesium	Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity	spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut
Iron	Part of the protein hemoglobin (carries oxygen throughout body's cells)	artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc	A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus	spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium	Antioxidant.  Works with vitamin E to protect body from oxidation	seafood, meats and grains
Iodine	Component of thyroid hormones that help regulate growth, development and metabolic rate	salt, seafood, bread, milk, cheese
Copper	Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes	meats, water
Manganese	Facilitates many cell processes	widespread in foods
Fluoride	Involved in the formation of bones and teeth, helps to make teeth resistant to decay	fluoridated drinking water, tea, seafood
Chromium	Associated with insulin and is required for the release of energy from glucose	vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Molybdenum	Facilitates many cell processes	legumes, organ meats

(**chart courtesy of http://www.healthchecksystems.com)

So eat lots of fresh fruits and veggies, especially dark green ones and you should be fine but pay attention to your body and think about MINERALS the next time you are feeling a little imbalanced, tired or think you are getting sick. Often times a slight change in diet or a boost on minerals (eat a banana or a spinach salad, or both) will help you feel freshened up.

enjoy!
martha