The fourteen minerals vital for health:

1. Iron
2. Copper
3. Phosphorus
4. Magnesium
5. Selenium
6. Potassium
7. Chloride
8. Zinc
9. Iodine
10. Calcium
11. Manganese
12. Sulfur
13. Fluoride
14. Sodium

These indispensable minerals are vital for the development and the production of the teeth, bones, blood, teeth, hair, skin, nerves, skin, enzymes, hormones and vitamins. Also, they are imperative for the healthy carrying out of nerve transmitting, fluid regulation, blood circulation, energy production, cellular integrity, and muscle contracting.

It can be said that they are not animal or vegetable, but, rather – inorganic.

Categories of Minerals

Two categories of minerals exist – macro minerals, and trace minerals.

1. Macro Minerals

Meaning ‘large’ in Greek, macro minerals are those dietary nutrients required by the body in large quantities, and these are sodium, calcium, phosphorus, potassium, magnesium, sulfur and chloride.

2. Micro or trace minerals

These are micro or trace elements – micronutrients which are also chemical elements (trace meaning there is just a small amount of it). Trace minerals are copper, iron, manganese, zinc, iodine, selenium and fluoride.

The Physical Traits Of Minerals

Physical traits of minerals are the characteristics which help to classify and define mineral species. They include color, shape, luster, hardness, density, cleavage, tenacity, crystal habit and fracture. Furthermore, each sort of mineral consists of a distinctive group of chemical elements set in a singular arrangement and a mineral’s distinctive chemical composition defines its external characteristics. Minerals can be identified by studying their physical traits.

Why Do We Need Minerals?

It is a well-established fact that we need them for the chemical processes in our body to go smoothly. Minerals are not made by the body, and so they are vital essentials in human nutrition and need to be ingested by food, water or supplements. The majority of minerals are needed in very small amounts, with everybody requiring them, regardless of age. One of the exceptions is the mineral iron for the following age groups: children under 4, teenage girls, and women in their childbearing years, as these groups require more iron than a normal diet might supply. Iron is, similarly, important for the blood to transport oxygen around the body, for the muscles cannot work properly without oxygen. Iron is also vital for making red blood cells and it can be found in green vegetables, horse meat and lean meats, dried beans, nuts, and whole grains. In the case of a deficiency of iron, inadequate digestion or/and anemia can occur.

Nutrients like for example zinc, calcium, iron, sodium, phosphorus, magnesium, and potassium, carry out vital functions within the body, such as building teeth and bones, conveying oxygen from the lungs to the tissues and for regulating the metabolism.

For example, a deficiency of iodine may lead to goiter, though this is not such a common occurrence in developed countries, owing to the adding of iodine to salt. As for calcium, the body requires it mostly to strengthen the bones, as a lack of calcium can cause osteoporosis and other ailments. This mineral has other functions as well, such as building teeth and bones, and is vital for blood clotting. Calcium can be found in cheese, milk, nuts, and fish (especially sardines).

A mineral that cooperates with calcium to strengthen the bones and teeth is phosphorus, which is obtained by way of a diet with proteins and calcium.

The important minerals that a human body requires for optimal health are the following: sodium, calcium, iron, iodine, zinc, phosphorus, potassium, copper, selenium, iodine, manganese, chromium, copper, fluoride, magnesium, and molybdenum.

What Are The Functions Of Some Specific Minerals?

• Adding to its most important role as an important and structural component of the teeth and bones, the mineral calcium, with phosphorus, aids in regulating blood pressure as well as the normal functioning of the nervous system.

• Chromium has a crucial part in glucose metabolism by means of its impact on insulin, a hormone created by the pancreas vital for the regulation of fat metabolism in the body.

• The mineral fluoride helps to make the bones and tooth enamel stronger.

• Iodine is needed for a normal functioning of the thyroid gland.

• Iron is indispensable for transporting oxygen within the blood.

• The mineral magnesium is required for a regular cell function and the synthesis of DNA.

• Potassium, sodium, as well as chloride are key electrolytes, or in other words, electrically charged ions, vital for the balance of fluids and the functioning of each cell in the body.

• Zinc functions as a part of proteins and it is crucial in the maintaining of cell function and structure, as well as for boosting the immunity system and reproduction.

Calcium

This mineral has a very important role – boosting sturdy bones and healthy teeth, particularly during the early years of life as well as the teenage years. It also helps contract the muscles as well as dilate the blood vessels. Calcium can be found in the greatest concentrations in the usual dairy products – cheese, milk, and yogurt, as well as in kale, broccoli, and salmon, leafy vegetables, soya products, nuts, and other foodstuffs rich with calcium, as well as some cereals and orange juice. For adults, some 1,000 to 1,200 mg of calcium a day is sufficient.

Iron

Iron is needed for the transporting of oxygen to the body tissues, as well as for proper forming of red blood cells. Women need 18 milligrams of iron a day, men 8 milligrams. Iron is mostly found in liver, red meat, fish and shellfish, as well as poultry, as well as some green vegetables, lentils and beans, dried fruits and grains, though in smaller quantities. Flour, cereals and grain products may be fortified with iron, which means the products are enhanced with iron.

Potassium

Potassium is a help for many functions of the body, including nerve impulses, fluid balance, bone health, muscle contraction, bone health and the maintaining of blood pressure. The body needs this mineral to aid it in maintaining a normal balance of fluids and the beating of the heart. Adult men and women should make an attempt to use some 4,700 milligrams of potassium a day. Though this mineral is contained in a good number of foods in modest amounts, the most abundant potassium sources are fruits and vegetables, such as potatoes, broccoli, spinach, kale, beans, sweet potatoes, peas, legumes, bananas, dried fruits, papaya, mangoes, kiwi, grapes, kiwi, and other citrus fruits.

Magnesium

Magnesium is a mineral which is very important for the functioning of the muscles and the nerves, and it is mostly found in nuts, whole grains, green vegetables, seeds, milk, fruit beans, and chocolate. Foodstuffs particularly abundant in this mineral are peanut butter, wheat germ and bran, a variety of nuts and seeds, rolled oats, dairy products like yogurt and cheese, vegetables such as peas, okra, spinach, squash, and beans, and fruits like for example bananas, berries, melon, dates and passion fruit. And last but not least, certain vegetables, including artichokes, squashes, peas, spinach, okra and beans.

The Benefits of Minerals

Minerals in general are good for human health and overall well-being. They are helpful for the development and growth of our bodies. Our bones also benefit from minerals, since they help them to develop and be strong. Some minerals are also responsible for the creation of some hormones. Furthermore, minerals keep the heart strong and healthy, maintain healthy heartbeats. And one more thing, minerals have a great part in transmitting nerve impulses through the body.

Kinds of Minerals

We can find many divisions of minerals. Some of most important ones will be listed in this article.

First division is on macro minerals and trace minerals.

• Macro minerals (nontrace minerals) are minerals that are needed in bigger amounts in our bodies. These minerals are mainly used for bones. Some of the minerals from this group are: calcium, magnesium, chloride, phosphorus, sulfur, sodium.
• Trace minerals are minerals that can be even toxic for our organism in bigger amounts. Our body requirements for these minerals are very small. Hence the name. Some minerals from this group are: copper, iron, cobalt zinc, selenium, fluoride, manganese, iodine.

We can also come across the term “electrolytes”.  Those are water soluble minerals which form electrically charged particles known as “ions”. Some of the minerals from this group are: potassium, magnesium, chlorine, calcium and sodium. Ions are essential from transmitting impulses along the nerves and for muscle contractions. That’s why we can get muscle cramps if we lack in some of these minerals.

Some of the most important minerals

There are some minerals that are more important for our health than the others. Some of these minerals are:

• Iron plays a great role in our bodies. It helps in oxygen transport through the lungs into the rest of the body. One more important part of iron is that it essential for hemoglobin production, which is an important part of red blood cells. Iron can be found in red meat, kidneys, liver and heart; eggs, oily fish; dried fruit, seeds, green vegetables, nuts, beans… Vitamin C helps its absorption so it is advised to take it with vitamin C.
• Calcium is a macro mineral most important for human bones. It is responsible for strong teeth and bones. It is also important for muscle contraction, proper nerve impulse transmission, it controls blood pressure. The sources of calcium are: milk, yogurt, cheese; small-boned fish; garlic and green vegetables; cereals, fortified flour…
• Zink is important for strong immune system. It also helps wound healing because it has a great part in cell growth. It is also important for the production of some hormones such as testosterone and insulin. It also maintains normal thyroid hormone activity. We can find zinc in: red meat, shell fish and fish, milk and eggs, seeds, beans, nuts and green vegetables…
• Potassium keeps our muscles and nervous system healthy. It makes sure that the water content in our blood and body tissues is normal. It can be found in milk, meat; many vegetables such as potatoes with skin on and mushrooms; it can also be found in some fruits such as apricots, bananas and dried fruit; coffee…
• Copper is an antioxidant necessary for strong bones and blood vessels. It is also essential for body protection from infections. Sources of copper are: liver and fish; beans and green vegetables; coffee and dark chocolate…
• Magnesium is essential for our cell function and muscle contraction. It also regulates the release of our energy. Magnesium can be found in: meat and milk; dark green vegetables and potatoes, cereals, nuts and seeds, bread; coffee…
• Chromium is a trace mineral that is important for the glucose regulation in our blood. Sources of chromium are: liver, coffee, beer, nuts…
• Phosphorus, same as calcium, is mainly important for our teeth and bones. The other function of phosphorus is use in chemicals creation which is used for breaking down fats, carbohydrates and proteins. It can be found in almost everything we eat. However some of the main sources are beef, pork, dairy, nuts, yeast, seeds and baking powder…
• Selenium is a trace mineral and powerful antioxidant that is responsible for proper heart function. It can be found in: meat, eggs, fish, cereals, and nuts…

As you can see we really need minerals and what is most important it is not that difficult to include them in our eating plan. In this case we have to mention that healthy and balanced nutrition is the key to good health.

Silica is beneficial for:

• The skeletal system, especially its growth and development.
• Prevention of bone deformities.
• Healing processes.
• Preventing mild forms of arthritis – since it has been proven that silica can delay the onset of arthritis.
• Prevention of osteoporosis – silica reduces the pain and helps in the body’s self healing process. If levels of calcium are low in our body our bones become weak but it is not enough just to use calcium supplements because the body cannot absorb and make use of the calcium without the help of silica. It is interesting to know that in cases of calcium deficiency, the body is able to convert silica to calcium required by the bones.
• Improving hair and nails health. Hair becomes thicker and shinier while nails are less prone to becoming brittle. It is also known that silica and silica based products for hair and nails can speed up their growth.
• Preventing wrinkles and aging of skin. It is very important take care about our silica levels in the body if we want to prevent wrinkles and aging of skin because normal levels of silica enhance elasticity of skin and retaining moisture. If a person wants to keep its skin beautiful and elastic it is very important for her or him to maintain as much more collagen underneath the skin. However the needed amounts of collagen cannot be retained without the help of silica. Even skin disorders such are acne, eczema and sunburns can be successfully treated with products that contain silica or consuming it through food.
• The heart. Silica successfully delays the effects of heart diseases.
•  Repairing and maintaining the lungs.
• Prevention of kidney stones and heals infections of the urinary tract.
• Treating serious illnesses like Alzheimer’s disease. It reduces the accumulation of aluminum inside the brain lesions.
• Enhancing the immune system.
• Prevention of tuberculosis and other mucus membrane diseases.
• Alleviating menopause for both men and women.
•  Elongating an individual’s life expectancy – when taken on daily basis.

WHICH FOODS ARE RICH WITH SILICA AND HOW MUCH OF IT SHOULD BE CONSUMED DAILY?

However silica, as every other mineral, can be dangerous when consumed in larger amounts.  An average human body holds 7 grams of silica but it needs about 20 grams in order for joints and bones to be flexible and strong, skin to be glowing and hair to be healthy. This mineral can be mixed with water and drunk. This mixture is both odorless and tasteless. It can be also consumed through food and its main sources are:

• Apples
• Nettle
• Oranges
• Horsetail
• Cereal
• Carrots
• Kelp
• Onions
• Cucumber
• Raw cabbage
• Peanuts
• pumpkin
• Honey
•  Fish
• Unrefined grains
• Oats
• Almonds