Monica Adhikari,
Sr Dietician, Great Ormond Street Hospital, London

Minerals are needed for growth and maintenance of body structures. They also help to maintain digestive juices and the fluids found in and around cells.

The minerals the body needs in large amounts include calcium, chlorine, magnesium, phosphorus, potassium, sodium, and sulfur.

Other minerals, called trace elements, are needed in much smaller amounts. Trace elements include iron, copper, fluorine, iodine, selenium, zinc, chromium, cobalt, manganese, and molybdenum.

Mineral	Health benefits	Deficiency	Best sources	Excess
Calcium	Is vital for building strong bones and teeth. The time to build strong bones is during childhood and teen years. Important for muscle function.	Weak bones are susceptible to condition called osteoporosis, which causes bones to break easily	Milk Yoghurts(dahi) Cheese Paneer (cottage cheese)	The kidneys help to control calcium levels. Healthy kidneys can increase calcium excretion almost fivefold to maintain normal concentrations in the body. Hypercalcemia can occur when the concentration of calcium overwhelms the ability of the kidneys to maintain balance.
Iron	Helps red blood cells carry oxygen to all parts of the body. Helps in energy production.	Symptoms of iron deficiency anemia include weakness and fatigue, lightheadedness and shortness of breath.	Red meat Fish Chicken Lentils Beans Leafy vegetables Raisins Some of the cereals and flours are fortified with iron.	Signs of iron overload may be seen after as few as 10 red blood cell transfusions, making iron overload a common secondary disease among transfusion-dependent patients. A patient with chronic severe anemia's caused by thalassemia , sickle cell disease , and myelodysplastic syndromes are at greatest risk.
Magnesium	Helps muscles and nerves to function, steadies the heart rhythm and keeps bones strong. It also helps the body to create energy and make protein	Whole grains Nuts Leafy vegetables Potatoes Beans Bananas Shrimps	Common conditions such as mitral valve prolapse, migraines, attention deficit disorder, fibromyalgia, asthma and allergies have all been linked to a Mg deficiency	Not known.
Phosphorous	Helps in healthy bones and teeth. It also helps body to make energy. It is apart of every cell membrane, every cell in the body needs phosphorous to function normally.	is found in most foods but the best sources are dairy products, Meat, Fish	Symptoms varying from painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight. A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels.	Ingesting dosages of phosphorus exceeding 3 to 4 grams may be harmful as it can interfere with calcium absorption, such as the high level in fizzy soda drinks.
Potassium	Helps in muscles and nervous system function. It also helps the body to maintain the balance of water in the blood and body tissues.	Potatoes (with skin) Leafy vegetables Citrus Fruits e.g. oranges, lemon. Bananas Dried fruits Peas	The kidneys excrete any excesses, but deficiencies are seldom found in people on normal diets, although most people could look at increasing their potassium intake. A deficiency may result in fatigue, cramping legs, muscle weakness, slow reflexes, acne, dry skin, mood changes, and irregular heartbeat.	Excessive potassium can be toxic and will affect your heart, but is mainly a problem when you suffer from a problem such as kidney failure.
Zinc	Important for strong immunity. Wound healing. (tissue repair and growth), Essential for cell reproduction, normal growth and development in children.	Chicken Seafood Nuts Dried beans Milk	There is a shortage of zinc in many people's diet, since zinc is destroyed in the milling process and is also lost in cooking. A deficiency will result in an under-performing immune system, open to infections, allergies, night blindness, loss of smell, falling hair, white spots under finger nails, skin problems, sleep disturbances etc.	Larger amounts may result in nausea, diarrhea, dizziness, drowsiness and hallucinations.
Sodium	Essential for maintaining normal blood pressure and balance of body fluids and for transmitting nerve signals	Table salt, vegetables animal foods some bottled waters	A deficiency is rare, but can easily happen with diarrhea, vomiting or excessive sweating, and a shortage may lead to nausea, dizziness, poor concentration and muscle weakness.	Excessive sodium may cause high blood pressure, which may lead to a host of health problems. Excessive long-term use of sodium may also cause a loss of calcium from your body.

The best way to get the vitamins and minerals you need is by eating a varied, balanced diet, rich in fruits, vegetables, and whole grains.

Last Updated 1-8-2006