Chapter
3-3 of Healing Foods by Walter Last
Find out
what Minerals do and if you have any increased requirements
Minerals
are inorganic substances composed of a metal and a non-metal, both in ionic
form. Metals most important for our health are calcium, magnesium, potassium
and sodium as bulk elements, and boron, chromium, cobalt, copper, iodine, iron,
manganese, molybdenum, selenium and zinc as trace elements. Essential
non-metals are chloride, phosphorus and sulfur. Harmful are aluminium and the
heavy metals cadmium, lead and mercury. While unbalanced intakes of bulk metals
can cause health problems, trace elements easily become toxic in excessive
doses.
The extensive use of chemical fertilizers and
the refinement of food, together with unhealthy eating habits, have caused
widespread mineral deficiencies and imbalances. Especially lacking are
chromium, manganese, magnesium, selenium and zinc. Further problems are created
by heavy-metal contamination of lead from paints and exhaust fumes; of mercury
from pesticides, fumigated seeds or large fish and from amalgam fillings in
teeth. Symptoms include fatigue, low resistance to infections, arthritis,
hyperactivity and mental retardation. High intakes of calcium, magnesium and
zinc help to expel heavy metals from the body. Acid-fruit juices in contact
with metal are another danger. While cans are now commonly lined with plastic,
chemicals leaching out of the plastic may be as dangerous as the heavy metals.
An additional
imbalance is caused by the common overuse of table salt, especially in the form
of free-flowing salt. Even 'genuine unrefined' sea-salt usually has only a
fraction of the minerals contained in seawater - it is 'fractionated' instead
of refined. However, Macrobiotic sea-salt still appears to have most of the
minerals originally present in seawater. Those who live close to the sea may
use seawater instead of salt.
If you are
overweight, if you have high blood pressure or kidney problems, or if you eat a
large amount of animal food or commercially salted products, avoid additional
salt, use potassium chloride and kelp. If, on the other hand, you are a
vegetarian, with low blood pressure, hypoglycemia, allergies, or weak eyes, or
if you are underweight, additional salt is usually beneficial. Because iodine
is a common additive to table salt, and many health conscious individuals now
minimize their intake of salt, they are in danger of developing iodine
deficiency; therefore use also iodine-rich kelp; be it fresh, as powder or
tablets.
Boron is not
officially recognized as an essential mineral, however, it is important for the
calcium metabolism and, therefore, for healthy bones. In a study of
postmenopausal women, boron supplementation reduced calcium loss by 44% and
increased estrogen to the same levels as in women receiving estrogen
replacement therapy. It can also help with arthritis. A therapeutic dose of 9
mg and a maintenance dose of 3 to 6 mg have been used. Boron is not normally
available as a supplement. Instead borax or boric acid is being used, 50 mg of
borax contains approximately 6 mg of boron and boric acid 8 mg. To measure this
amount, dissolve one level teaspoon of borax in one quart of water and take a
teaspoonful twice daily with meals.
Borax and boric acid
have very low toxicity, only after taking several grams for several months did
toxicity symptoms develop. The French diet is reported to contain about 36 mg
of boron daily. I believe that a similar high intake would also be beneficial
for those of other nationalities, although the exact amount is not critical. A
chemistry teacher with severe arthritis described that he just put his finger
into a box of borax twice daily and sucked the finger. He recovered after 3
weeks. I just dip the tip of a knife or spoon into borax and mix that with some
food or juice.
MINERAL BALANCING
Mineral
supplements can be used to balance body and mind. Use the following guidelines.
1. Calcium
tenses muscles and hardens the body structure. Therefore it is indicated in
muscle weakness, low blood pressure with poor circulation and, generally, for
people with a 'soft body structure', as in children and frequently in young
women.
2. Magnesium
relaxes muscles and nerves. It is indicated in cases of high blood pressure,
muscle tension, stiffness and rigidity, a high-strung, irritable and
oversensitive nervous system, jumpiness and insomnia. It helps to relieve pain
and inflammation and is best for people with a 'rigid body structure' - most
commonly elderly males.
3. Potassium
makes the body more sensitive and responsive.
4. Sodium is
required with adrenal weakness, low blood pressure and dehydration.
Experimental
studies show that magnesium deficiency also induces calcium deficiency despite
a high intake of calcium and vitamin D. Even intravenous administration of
calcium did not improve the induced calcium deficiency until magnesium was
supplied as well.
A good
supplement form of these 'bulk minerals' are ascorbates - the salts of ascorbic
acid (vitamin C), for example calcium or magnesium ascorbate or ascorbic acid
neutralized with eggshell powder, magnesia, dolomite or potassium bicarbonate.
Minerals
are not well absorbed from grains, seeds and nuts, except if these are sprouted
or fermented. This is especially important for vegetarians. The addition of
gelatin or chicken or fish broth to cooked grains improves the absorption of
minerals, while cereal fiber (bran) decreases their availability. Where grains
and seeds are indicated as good sources of specific minerals in the following
compilation, this applies only to sprouted or fermented products.
In case of deficiencies, preferably
take mineral supplements with meals containing gelatin (for example, fish,
poultry), alternatively with fresh vegetable juice or vegetables salads. Also
make sure that you have sufficient gastric acid. Minerals are more easily
absorbed as chelates or orotates. Orotates deliver minerals directly into the
cells. Take calcium orotate and magnesium orotate separately, because they may
react against each other. See also the articles on Calcium
EAP, Magnesium Chloride, and MSM.
Organic or Natural
versus inorganic or Synthetic
There is some confusion about the importance and meaning of
natural or organic versus synthetic or inorganic minerals. In food production
'organic' means that food has been produced, stored and processed without the
use of synthetic chemicals. However, in chemistry 'organic' means that a chemical
is based on carbon and has covalent bonds, while 'inorganic' means that a
chemical is not based on carbon and has ionic bonds.
Some inorganic chemicals, such as sodium chloride,
magnesium chloride and calcium chloride are ingredients of natural and organic
food and are also essential components of our body. Calcium in our blood
plasma, for instance, is about half in ionized form and the other half bound to
proteins. In this way, taking some minerals in inorganic form can rectify ionic
deficiencies in these minerals.
Furthermore, a healthy intestinal flora can transform
inorganic into organic minerals, while inorganic minerals taken with gelatin or
fresh green vegetable juice can easily be incorporated into organic structures.
This is of special importance with some of the heavy metals that we need as
trace minerals. Even so, it is safer to use these directly in organic form best
from fresh, organic vegetable and grass juice, from mineral-rich food or plant
concentrates or alternatively safely bound to amino acids or as stable
complexes such as copper and zinc salicylate.
However, there is also a downside to routinely adding
inorganic minerals, such as table salt, to our food. We may use too high
concentrations and irritate the intestinal wall and we may also cause mineral
imbalances. Therefore, we need to use not only the right concentrations but
also the right combinations of ingredients in our supplements. It is much
easier to get this right by using natural foods. Of course, the main reason
that we use supplements in the first place is because commercial food has a
grossly inadequate mineral content. Even in much of the organic food the
mineral content is not as high as it might be.
Another way of making minerals safer and more effective is by using them in colloidal form. In this way even tiny clusters of metal atoms can be safely and beneficially ingested. Colloidal mineral products are commercially available from ancient decomposed plant material.
MINERALS OF SPECIAL IMPORTANCE
Calcium (Ca)
RDA 800
mg, recommended intake 0.6-1.2 g daily. Deficiency frequently due to
overacidity, lack of vitamin D, magnesium or boron, underactive thyroid and
overactive parathyroids, or oversupply of phosphorus. The normal
calcium-phosphorus ratio in blood is 10:4. If the calcium level is too high,
calcifications result - stone formation, tartar, arthritic deposits, cataracts
and muscle tension.
DEFICIENCY
SYMPTOMS Fragile, deformed
bones; muscle cramps, twitching and weakness; irritability, headaches,
depression. Menstrual problems: excessive and painful menstruation, poor
circulation and tender breasts. Undue sensitivity to pain; insomnia, allergies,
inflammations; low blood pressure, varicose veins, piles, distended veins and
abdomen, swellings, slow wound healing, pyorrhea, gingivitis; eye problems
(near-sightedness).
SOURCES
Bone broth, eggshells,
dolomite; sardines, leaf vegetables, goats' milk products, sesame seeds, kelp.
Chromium
(Cr)
Active as trivalent chromium; its biological
value differs greatly in various foods. Aim for 100 mcg of high bio-value,
supplements as glucose-tolerance factor or chelated chromium.
DEFICIENCY SYMPTOMS Poor
blood-sugar regulation (diabetes, hypoglycemia); disturbed fat/protein
metabolism, alcohol intolerance, impaired growth, high blood pressure,
arteriosclerosis, weight loss, fatigue, eye problems (opaque cornea,
near-sightedness, glaucoma).
SOURCES Brewers'
yeast, molasses, mushrooms, seafood, grains.
Copper
(Cu)
RDA 1.5 to 3 mg,
recommended intake 3 to 5 mg daily. Dietary deficiency is rare. Inorganic
copper may be oversupplied from copper water pipes; however internal deficiency
may result from insufficient binding capacity within cells.
DEFICIENCY
SYMPTOMS Anemia, especially
in infants; bone disorders; defective spinal cord - multiple sclerosis; hair
graying, fine and straight, loss of curliness; infertility, weak connective
tissue: heart problems - enlarged heart, weak aorta (holes, ruptures),
aneurism, varicose veins, hernias; cancer, leukemia, arthritis, inflammations,
parasites, underactive thyroid.
TOXICITY Liver cirrhosis, jaundice, symptoms of zinc
deficiency.
SOURCES Liver, food yeast, nuts and oily seeds.
Iodine (I)
RDA and recommended intake 150 mcg daily. Needed for thyroid hormones
which regulate the metabolism.
DEFICIENCY SYMPTOMS Goiter, cretinism,
fatigue, overweight, mental retardation, debility, cancer.
SOURCES Kelp, seafood, iodized salt.
Iron (Fe)
RDA 10/15 mg, recommended intake as for RDA, less for the elderly.
Deficiency causes anemia, fatigue. Oversupply in inorganic form (tablets, bread
additive) is a contributing factor in degenerative diseases, especially
arthritis
SOURCES Kelp, liver, yeast,
molasses, sesame seeds, egg.
Magnesium (Mg)
RDA 350/280 mg, recommended intake 500 -1000 mg
daily; activates many enzymes.
DEFICIENCY SYMPTOMS Apathy,
confusion, depression, disorientation, hallucinations, irritability, paranoia,
poor memory. Angina, arteriosclerosis, high blood pressure, sweating and
tachycardia (fast pulse), strokes, thrombosis or infarcts. Convulsions, cramps,
eclampsia, epilepsy, muscle twitching, numbness, nystagmus (rapid eye
movements), tingling, tremors. Physical and mental rigidity, stiffness, stone
formation in kidney and gall bladder (but not renal failure), tartar. Alcoholism,
cancer, arthritis, diabetes, acute infections, intestinal malabsorption, liver
cirrhosis, pancreatitis (inflammation of the pancreas), prostate problems,
strong body odor, overactive thyroid, colic, premenstrual tension
SOURCES Kelp, dolomite, seafood,
sea minerals, grass juice, green leaves, nuts, oily seeds, molasses, sprouted
grains
Manganese (Mn
Recommended intake 5 to 10 mg daily;
therapeutic dose 20-100 mg.
DEFICIENCY SYMPTOMS Muscle weakness,
myasthenia gravis, drooping eyelids, poor memory, dark-red skin spots,
diabetes, hypoglycemia, atherosclerosis, schizophrenia, epileptic convulsions,
bone deformities, mucus problems, impotence and/or sterility, ataxia (muscle
incoordination), poor equilibrium, abnormal inner ear, retraction of head.
SOURCES Grass juice, spinach,
parsley, spices (cloves, cardamom, ginger), nuts, peanuts, sprouted and
fermented seeds.
Molybdenum
(Mo)
Molybdenum is an
integral part of several enzymes involved in cell oxidation and carbohydrate
metabolism. Daily requirements are not known. It is an antagonist to copper.
DEFICIENCY
SYMPTOMS Cancer of the
esophagus, dental decay, impotence in elderly males, asthma, sensitivity to
sulfites,
MSM and other sulfur compounds.
SOURCES Buckwheat, beans,
fermented soy products, liver, barley.
Potassium
(K)
RDA 2000 mg, recommended intake 3 g daily.
Deficiency may originate from oversupply of sodium (salt), use of diuretics or
adrenal weakness.
DEFICIENCY SYMPTOMS Anxiety,
nervousness, fatigue; diabetes, hypoglycemia, heart strain, high blood
pressure, liver problems, lower back pain, muscle weakness, multiple sclerosis,
overweight, prevention of stroke.
SOURCES Kelp, fruits and
vegetables.
Selenium (Se)
RDA 70/55 mg, recommended intake 100-200 mcg
daily; therapeutic dose up to 500 mcg in organic form. Acts as an antioxidant
together with vitamin E. Lost in cooking, very toxic in overdose (2000 mcg or
more).
DEFICIENCY SYMPTOMS Fatigue,
cancer, liver damage, pancreatic fibrosis, muscular dystrophy, weak immune
system, reproductive disorders, cataracts, hemorrhaging, hemolytic anemia,
underactive thyroid. Deficiency causes viruses to become very virulent.
SOURCES Kidney, liver,
seafood, brewers' yeast, kelp.
Zinc (Zn)
RDA 15 mg, recommended intake 20 to 30 mg
daily; therapeutic dose up to 300 mg; best taken together with vitamin B6.
Diets low in protein and high in fiber, phytates, calcium, fat and copper may
decease the absorption of zinc. Increased zinc is needed with calcium or
magnesium supplements, and during chronic infections, convalescence and stress.
DEFICIENCY SYMPTOMS Skin: acne, boils,
burns, leg ulcers, parakeratosis (horny red skin), poor wound healing,
psoriasis, stretch marks. Hair: brittle, coarse, dandruff, falling, lacks
pigment. Nails: white spots and bands. Eyes: keratitis (inflammations or
lesions of the cornea), night blindness, retinal detachment. Taste and smell
lost or distorted, mouth canker. Sexual problems: male sex organs
underdeveloped, prostate enlarged, delayed sexual maturity, menstruation
retarded, irregular, sterility. Poor growth, dwarfism. Body and breath odor,
nausea (pregnancy). Poor circulation, cold extremities, fainting, heart
infarct, sickle-cell anemia. Cancer, diabetes, epilepsy, gastric and duodenal
ulcers, inflammation of the intestines (Crohn's disease), joint pains
(especially knee and hip), liver cirrhosis/alcoholism, toxemia. Mental
problems, increased emotionalism, hyperactivity, learning disorders, autism,
schizophrenia. Loss of appetite, anorexia nervosa, multiple allergies. For details on using
zinc to overcome various diseases see www.coldcure.com.
SOURCES
Oysters, herrings and
sardines, kelp, seafood, oatmeal, liver, pumpkin seeds, sprouted seeds.
Chapter 3: HEALTH FOODS AND NUTRIENTS
· Vitamins
· Minerals
· Herbs