Essential minerals

Welcome to ‘essential minerals’. Here you will find tips to make the most out of the minerals your body needs.

Time-to- Run – Contributor Cynthia Hayward

How to keep your body’s engine in tip top form

Essential Minerals

No athlete, be they Michael Johnson or Joe Plod, can survive for long without a regular intake of the essential minerals. Sadly, many runners are undernourished for reasons other than poverty or being disadvantaged, but because of the quest to be super-thin. There is an alarming increase in bone loss among both men and women, which can have catastrophic consequences later on in life. However, runners can ensure that their bodies are performing at optimum level by following a few simple dietary rules.

Below is a list of the minerals essential for maintaining good health,strong bones, muscles and tendons.

		Mineral		What does it do for you?		How much do I need to take each day?		What do I need to eat?
		calcium		maintains strong bones and healthy teeth….Helps metabolise your body’s iron..Keeps your heart beating regularly.		800 to 1200 mg		milk, cheese, yoghurt, soyabeans, sardines, peanuts, sunflower seeds, dried beans
		chlorine		helps keep you to stay supple		10 g		table salt, kelp, olives
		copper		keeps up your energy by aiding iron absorption		2 mg		dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food
		Fluorine		Strengthens bones		1mg		fluoride drinking water, sea food
		iron		promotes resistance to disease prevents fatigue		10 – 18mg for adults		beef kidney, heart and liver, raw clams, dried peaches, red meat, egg yolks, nuts, beans, asparagus, oatmeal
		magnesium		promotes a healthy cardio-vascular system		300 – 400 mg		figs, lemons, grapefruit, yellow corn, almonds, nuts, seeds, apples, dark green vegetables
		manganese		helps prevent fatigue..Aids muscle reflexes		2.5 to 7 mg		nuts, leafy vegetables, peas, beetroot, egg yolks, whole grain cereals
		phosphorous		helps the body repair itself		800 – 1200 mg		fish, poultry, whole grains, egg, nuts, seeds
		potassium		assists in reducing blood pressure		2.700 mg		oranges, lemons, grapefruit, green leafy vegetables, bananas, potatoes, sunflower seeds
						change according to 2004 data
		selenium		helps the tissues retain its		50 – 100 mcg		wheat germ, bran, tuna,
				elasticity				onions, tomatoes, broccoli
		sodium		helps your muscles to function		over 14g can produce		kitchen salt, shellfish,
						toxic effect		carrots, dried beef
		zinc		governs the contractility of		15 mg		steak, lamb chops, brewer’s
				muscles				yeast, pumpkin seeds, eggs

Based on extracts from The Vitamin Bible by Dr Earl Mindell, published by Arlington Books, London