Minerals, Electrolytes and Phytochemicals

Minerals Most minerals become part of your body. For example, calcium becomes part of your teeth and bones. Bioavailability is the degree to which the amount of an ingested nutrient is absorbed and available to the body.

CAlcium Helps build bones and maintain bone strength Regulates blood clotting, nerve activity and other body processes Green leafy veg, dairy, fish and legumes Too little: skeletal malformations, dermatitis, osteoporosis

Phosphorous Helps build bones and maintain bone strength Filters waster and repairs tissues and cells Found in meat, poultry, fish, milk, eggs, nuts, seeds, and beans Too little: heart disease, joint pain, and fatigue

Magnesium Helps build bones and manufacture proteins Helps nerves and muscles function normally Found in whole grains, leafy green veg Too little: loss of appetite, nausea, vomiting, fatigue, weakness, seizures

Sulfur Helps the body digest carbohydrates, fats, and some vitamins Makes insulin, keratin, collagen Found in onions, garlic, egg yolks, sunflower seeds Too little: arthritis, acne, convulsions, depression, memory loss, rashes

Iron Carries oxygen throughout the body, maintains healthy cells, skin, hair and nails Found in meat (especially liver), egg yolk Too little: anemia

Copper Helps body make red blood cells Keeps nerve cells and immune system healthy, helps form collagen Found in nuts, seeds, chickpeas, liver and oysters Too much: copper poisoning

Zinc Needed for body’s immune system to function Assists in cell division, cell growth, wound healing Meats, nuts, whole grains, legumes and yeast Too little can lead to hair loss, diarrhea, impotence, eye + skin conditions

Iodine Makes thyroid hormones that control body’s metabolism Assists proper bone and brain development especially during pregnancy Found in dairy, seafood, meat, eggs Too little: enlargement of thyroid, hypothyroidism, development of disabilities in children

Selenium Makes antioxidant enzymes which prevent cell damage Found in yeast, wheat germ, liver, butter, fish, shellfish, garlic, whole grains, sunflower seeds Too little: arthritis, weakened immune system

Iron The most common trace mineral deficiency in Canada and around the world

Potassium Helps regulate heart beat, helps muscles and nerves function, maintains normal blood pressure Found in bananas and oranges, vegetables, meat, poultry, fish, legumes, milk products

Sodium Helps muscles and nerves function, regulates blood pressure Found in table salt Too much: high blood pressure, stroke, heart disease

chloride Helps transmit nerve signals Found in table salt

Sodium People with high blood pressure should avoid sodium To reduce sodium, avoid eating salty foods, cook your own recipes and reduce salt, experiment with other flavourings/seasonings

Lyocene Antioxidant that prevents cell damage Tomatoes, watermelon Could lead to chronic diseases and cancers

allicin Antibacterial, antifungal and antiviral properties Found in garlic

isoflavins Exert estrogen-like effects to help the immune system Found in soybeans

phytochemicals Give plants their colour, flavour and odor Have protective benefits in humans such as reducing inflammation, speeding healing, preventing infection