Every part of you is made from minerals – your bones, cell structure, lymph liquid, arteries, organs, tissue, muscle, hair, and so on. You cannot live without minerals. Your body does not produce minerals.

Where do you get your minerals? You get them from vegetables and fruits and good supplements. Since only 10% of the people eat enough fruits and vegetable, the rest of you are deficient in minerals. If we eat enough vegetables and fruits, why do we have to take a mineral supplement?  Long time ago when the soil was rich in minerals, vegetable and fruits were jammed pack with minerals. Fruits and vegetables were not picked early, frozen, waxed, radiated, or stored in argon gas. Those who ate these vegetables and fruits obtained an adequate supply of minerals and seldom has a deficiency.

Today the opposite is true. You and I cannot get enough minerals from eating fruits and vegetables. Now we eat more cooked vegetables, more vegetables in packages, fruits and vegetables that are waxed, and vegetables from other countries not processed properly.Today, we need to supplement our eating habits with a live mineral liquid to make up for the lack of minerals in the good food and junk food we eat.

Here is a partial list of illnesses and their related mineral deficiencies and below each mineral is the food that is highest in that mineral.

Calcium – receding gums, PMS, panic attacks, muscle cramps, lungs weak, low back pain, kidney stones, insomnia, bone weakness, bone spurs, calcium deposits.

Foods – cheeses, cottage cheeses, dulse, greens, kelp, goat milk, sesame seeds, unrefined cereal grains, seeds and almonds.

Sodium – restless nerves, poor eyesight, mental confusion, lack of saliva, frontal headache, white coated tongue, cracking joints, fatigue, offensive breath, stiff tendons, stiff joints

Foods – goat milk, goat whey, black mission figs, apples, apricots, kale, kelp, prunes, raisins, strawberries, sunflower seeds, black olives, celery, dulse, asparagus, greens,

Potassium – fearfulness, mental illness, low energy, pains and aches, body acidity, tendency toward violence, suspiciousness, loss of ambition, nervousness, negativity

Foods – black olives, dulse, potato peeling broth, bitter greens, kelp, Irish moss, various seeds and nuts, apple cider vinegar, soy milk, spinach, goat milk, grapes, apples, bananas, cheese, cucumbers, fish, dale, lettuce

Magnesium – A.D.D., anorexia, arterial calcification, low calcium absorption, convulsions, depression, gastrointestinal disturbances, growth failure, menstrual migraines, osteoporosis, tremors, hot temper, fainting

Foods – seeds and nuts, yellow cornmeal, rice polishings, wheat germ, avocados, coconuts, spinach, goat milk, grapes, honey, whole wheat.

Phosphorus – constant weakness, neuralgia, numbness, lack of confidence, slow oxygenation, sensitive to noise or criticism, fatigue

Foods – meat, egg yolk, dairy products, fish, almonds, rice bran, pumpkin seeds, soybeans, lentils, sunflower seeds, almonds, various types of beans, carrots, pecans, lentils, cabbage

Manganese – A.D. D., asthma, carpal tunnel syndrome, convulsions, loss of libido, miscarriage, retarded growth rate, still birth, TMJ, nightmares

Foods – black walnuts, and other nuts and seeds, pineapple, parsley, leaf lettuce, celery, blueberries, black eyed peas, apricots

Copper – A.D.D., anemia, arthritis, behavior-violent, cerebral palsy, high cholesterol, eyelids sagging, gray or white hair, hernia, liver cirrhosis, learning disabilities, low blood sugar, slow healer, high risk of strokes, varicose veins

Foods – liver, sea foods, almonds, greens, leafy vegetables, whole grain cereals,

Selenium – age spots, aging skin, Alzheimer’s, cancer, cystic fibrosis, fatigue, heart palpitations , HIV, hypothyroidism, liver damage, muscular weakness, scoliosis

Foods – wheat germ, bran, whole grains, onions, broccoli, eggs, seafood’s, milk products, meat, asparagus, tomatoes, mushrooms, nuts

Iodine – goiter, menstrual difficulties, thinking confused, heart and lung problems

Foods – kelp, fish, dulse, sea plants, watermelon, okra, mustard greens, green peppers, eggplant, brussels sprouts, carrots chives, artichokes, agar

Iron - fatigue, low auto-immunity, anemia, depression, low blood pressure, slow speech, poor memory, susceptibly to colds

Foods – greens, unsulphured dried fruits, dulse, kelp, Irish moss, black cherries, black berries, liquid chlorophyll, strawberries, celery, spinach, rice polishings sunflower seeds, blackstrap molasses, eggs, goat milk, pinto beans

Zinc – A.D.D., hair loss, congenital birth defects, body odor, brain defects, diarrhea, slow healer, heart defects, hernia, impotence, lung defects, prostate enlargement, loss of sense of smell, short stature, webbed toes

Foods – goat milk, brewer’s yeast, pumpkin seeds, wheat germ, wheat bran, high protein foods, cow’s milk

Chromium – A.D.D., unexpected weight loss, low sperm count, pre diabetes, manic depression, learning disabilities, impaired growth, hyperactivity, coronary blood vessel disease, cataracts, low blood sugar

Foods – brewer’s yeast, whole grain cereals, clams, meat, cloves and spices, corn oil.

There are more minerals than the ones listed above. This is just a start, so that you can see why minerals are so important. A consistent lack of a specific mineral can lead to a serious illness.

Vitamin C

Vitamin C is responsible for the development of healthy collagen, which is necessary to hold body tissues together. A vitamin C deficiency can cause split ends and hair breakage, yet this is easily reversible with an increase to normal vitamin C levels. Vitamin C can be found in foods such as fresh peppers, citrus fruits, melons berries, potatoes, tomatoes, and dark green leafy vegetables.

Vitamin E

Vitamin E is necessary to provide good blood circulation to the scalp by increasing the uptake of oxygen. Vitamin E is derived from foods such as green leafy vegetables, nuts, grains, vegetable oils, and most ready-to-eat cereals, which are fortified with vitamin E. Vitamin E deficiencies are rare in people in North America and Europe.

Copper Supplements

Copper is a trace mineral that is also necessary in the production of hemoglobin. Hemoglobin is vital to the process of carrying oxygen to tissues and to the hair follicle. Good sources of copper are liver, seafood, nuts, and seeds.

Iron

Another key mineral vital in the production of hemoglobin is iron. Iron is found in two forms, heme and non-heme; heme iron is much easier to absorb into the system. Of course most people know that red meat is a good source of iron, however red meat is non-heme iron and is difficult for the body to absorb, as are many iron supplements.

Good heme iron sources are green leafy vegetables, kidney beans, and bran. Also, one can increase the absorption of non-heme iron into the body by consuming non-heme food sources and vitamin C sources in the same meal.

Zinc

Zinc is another vital component of healthy hair. Zinc is responsible for cell production, tissue growth and repair, and the maintenance of the oil-secreting glands of the scalp. It also plays a large role in protein synthesis and collagen formation. For this reason, zinc is important for both hair maintenance and dandruff prevention.

Most Americans are deficient in zinc. Most foods of animal origin, particularly seafood, contain good amounts of zinc; oysters are particularly rich in zinc. Zinc is also found in eggs and milk, although in much smaller amounts. Zinc from sources such as nuts, legumes, and natural grains differ from than those found in animal sources and are not easily used by the body. Oats are a good source of zinc, which is readily absorbed by the body.

If you take antacid for heartburn you lower your ability to digest and absorb vitamin C and iron. As you make your stomach acid more alkaline, with antacids, your ability to absorb vitamin C and iron decrease.

Although the mechanisms of its action in the body and the amounts needed for optimal health are not well defined, Chromium, a trace mineral, is known to enhance the action of insulin and is essential for the body’s ability to break down carbohydrates, fat, protein and sugar. Chromium is widely available in our daily food supply and a chromium deficiency is rare, as the mineral is easily accessible to those who maintain a healthy diet.

Chromium-rich foods include fish, poultry, broccoli, carrots, whole-grain, fruits, vegetables, and spices. In contrast, foods high in simple sugars (like sucrose and fructose) are low in chromium. Chromium deficiencies can occur in people who only consume foods that are processed and depleted in nutrients. Note that dietary intakes of chromium cannot be reliably determined because the content of the mineral in foods is substantially affected by agricultural and manufacturing processes.

According to National Institute of Health, adult women in the United States consume about 23 to 29 mcg of chromium per day from food, which meets their adequate intakes unless they’re pregnant or lactating. In contrast, adult men average 39 to 54 mcg per day, which exceeds their adequate intakes.

The average amount of chromium in the breast milk of healthy, well-nourished mothers is 0.24 mcg per quart, so infants exclusively fed breast milk obtain about 0.2 mcg (based on an estimated consumption of 0.82 quarts per day). Infant formula provides about 0.5 mcg of chromium per quart. No studies have compared how well infants absorb and utilize chromium from human milk and formula.

Chromium concentration significantly decreases in hair, sweat and blood in our body in old age which might suggest that older people are more vulnerable to chromium depletion than younger adults.

Chromium and its several forms have been subjects of numerous trials for their effects on the body. It is reported that significant age-related decreases occur in the chromium concentrations of hair, sweat and blood which might suggest that older people are more vulnerable to chromium depletion than younger adults. Some studies have indicated that chromium may lower cholesterol levels.

There is clinical evidence that the molecule called glucose tolerance factor (GTF) contains chromium. Some research indicates that GTF plays a crucial role in the cell’s sensitivity to insulin. These studies suggest that chromium may help normalize blood sugar levels. Chromium supplements may help prevent drop in blood sugar levels for people with no diabetes. Thus Chromium supplements or multivitamins that include chromium may be helpful in maintaining a proper balance.

Vitamin C assists in the absorption of chromium. Taking excessive amounts of the Chromium supplement may interfere with zinc absorption. Diabetes patients should consult with their doctors before taking chromium supplements to ensure their insulin requirements are not altered.

Chromium Pic Chromium

Chromium Pic

There are a number of perfectly valid and healthy ways for those who are in a muscle building program to supplement their diets.  Sadly, these kinds of diet additives have gotten lumped in with the negative press that has come from athletes who have used steroids or other unhealthy muscle supplements to supercharge their muscles with the goal of winning in an athletic competition.  Perhaps the most tragic case of the damage these scandals have had on professional sports was when Barry Bonds hit another of his historic home runs only to have that achievement ruined by the scandal of steroid abuse.

The process of body building and putting extra emphasis on building muscle is a demand on the body that calls for some additional supplementing of the diet.  As long as the supplements that are selected to augment the exercise to make the most of the muscle building process, you will select supplements that are beneficial and legal.  Moreover, if the athlete sticks to strictly nutritional supplements that his or her doctor would totally condone, the use of these additives can not only help the body building process along, it can help keep your body balanced from a nutritional point of view while you are in this muscle building phase.

If you or the athlete in your family has gotten advice from his coach to consider muscle building supplements, it is important to be informed about what is going into that athlete’s body.  Like most markets of over the counter “self help” drugs or supplements, there are good solid supplements for sale out there and there are fake drugs that promise the world to the athlete but they do not contain natural, nutritional products that really are diet supplements. 

The outcome of buying some high priced drug that has no real nutritional value is that you will waste your money on a product that doesn’t really help to build muscle.  But more importantly, you are putting drugs into a body that needs to be on a pure vitamin and nutrition diet.  If you don’t know exactly what you are buying and what the effects it will have on your body and on your goal to build good healthy muscle, then its best not to waste your money on those products.

Nonetheless, dietary supplement products that really do give to the athlete the muscle building proteins and nutrients that are hard to supply with diet alone are worthwhile additions to a serious athletes program.  But these products need to be kept in perspective that they are meant to be supplements to an already healthy and well rounded diet that is part of a well designed program of healthy consumption, exercise and rest.  If the supplement is tailored to fit into that overall program of healthy muscle development, then those supplements can be a real benefit to the athlete and make a contribution to his long term athletic success.