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Minerals And Your Health

Minerals And Your Health

Essential Minerals For Better Health

What are essential minerals?

Click below for more information:

Essential Minerals

A mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life.

Some minerals help your cells perform chemical reactions, while others build up your bones or blood. Some minerals work together to make your muscles function properly or to transport oxygen throughout your blood stream, so an adequate mineral intake helps to keep your whole body running efficiently.

Certain definitions found below post:

What Are These Minerals And Why We Need Them:


Your bones are made of a crystal called hydroxyapatite, which is composed of calcium and phosphate. Calcium is such an essential component of your blood and soft tissue that if you don’t have enough of it circulating in your blood, your body takes it out of your bones and puts it into your blood stream, weakening your bones.

Calcium is the most important macromineral for healthy bones. You need bones to move, and they also provide your body with structure and protect your internal organs. You also need calcium for dental health. Dairy products are rich sources of calcium, as are broccoli, spinach, arugula and kale. Some foods also have added calcium, such as juices, soy milk and cereals.

The Institute of Medicine recommends getting 800 to 1,000 milligrams of calcium per day to supply your body with all the calcium it needs.


Iron promotes proper growth, metabolism, DNA synthesis, immunity and healing. It is an ingredient in the proteins hemoglobin and myoglobin, which carry oxygen throughout your blood and muscles. Your body absorbs heme iron, found in animal-based sources such as meat, more easily than non-heme iron, which comes from plant sources, such as spinach or lima beans. Eating a vitamin C-rich food with a non-heme iron source optimizes your body’s ability to absorb plant sources of iron.

Iron transports oxygen throughout your body. It is also needed to make hemoglobin, which is the part of the red blood cell that carries the oxygen. Meat, fish, beans, eggs and leafy greens are good sources of iron.

Potassium and Sodium:

Your cell membranes have sodium on the outside and potassium on the inside. Keeping a balance between the two promotes a healthy water balance in your body that keeps your blood pressure at a safe level. It also keeps your cells properly charged, helping your nerves and muscles to function correctly.

The Centers for Disease Control and Prevention recommends keeping your daily sodium intake below 2.3 grams, while getting 4,700 milligrams of potassium per day.

Copper and Zinc:

Copper facilitates wound healing, gives your cells energy and benefits your immune system and nervous system. The IOM recommends that adults get 700 micrograms of copper per day, but it is important to get the right balance of copper and zinc, as an excess of one can cause a deficiency of the other.

Copper is needed in only very small amounts. This trace mineral is necessary for the oxidation of iron before it transports oxygen in your blood. Cashews, sunflower seeds and black-eyed peas can help you meet your copper needs.

Women need 6.8 milligrams of zinc daily and men need 9.4 milligrams. Zinc also benefits your immune system, and it helps your cells divide properly and promotes a proper sense of smell and taste.


Most of the magnesium in your body is in your bones and muscle, but some is in other tissues and fluids. Magnesium helps your body form protein, replicate cells and produce energy, and it works with calcium to enable you to contract your muscles. It helps regulate your blood pressure and improve your heart function.

Magnesium is found both in your bones and muscles. It supports the formation of proteins and fatty acids. Magnesium also serves as a cofactor for more than 300 enzymes. Cashews, halibut and spinach can help you meet your magnesium needs.

Your body requires magnesium to make bones, muscle and other cells. Typically, an adult body has around 25 grams of magnesium at one time, 99 percent of which is in the structure of cells like muscle cells. Magnesium is a component of chlorophyll, the substance that gives plants their green color, including green leafy vegetables, which are rich in magnesium. Nuts and unrefined grains are also good sources of magnesium. Meat and milk products contain magnesium, too, but less than vegetables, nuts and grain.

Women should get 265 milligrams of magnesium per day and men should get 350.


Every cell in your body needs phosphorus to function normally, as it interacts with other minerals to help your body produce and store energy and maintain normal acid-base balance. About 85 percent of the phosphorus in your body is within your bones, according to the Linus Pauling Institute.

580 milligrams a day, an easy task for those who eat meat and dairy products, but vegans may benefit from taking supplements containing this mineral.


Sodium aids in the contraction of your muscles and the conduction of nerve impulses. Sodium is also important for fluid balance. Unfortunately, most Americans get more sodium in their diet than they need. A high intake of sodium increases both blood pressure and the risk of heart disease.

Sodium is a key mineral your body needs to control blood pressure and blood volume. Nerves and muscles also need sodium to function correctly. Most foods contain some sodium. Table salt contains sodium chloride, the most common form of sodium, according to University of Maryland Medical Center. The UMMC also states that celery, beets and milk all have sodium naturally. Many foods have added sodium, including processed meats and canned soups and vegetables. Typically, fast foods contain high levels of sodium.


The mineral sulfur is found in every protein in your body but is concentrated in the keratin of your skin, hair and nails. Chicken, fish and broccoli are good sources of sulfur.

Sulfur is a macromineral found in food as methylsulfonylmethane, or MSM. Fruits and vegetables are sources of natural MSM. Milk, eggs, meat, some grains and fish also contain sulfur as MSM. Your body uses MSM to make connective tissue, such as cartilage. MSM also may help decrease pain by slowing nerve impulses that send out pain signals.


You need iodine to make thyroid hormones, which control your metabolic rate. Seafood, specifically saltwater fish, is your best source of iodine. Iodized salt helps most Americans meet their daily iodine needs, according to Mahan and Escott-Stump.


You only need it in small amounts, but it is essential for life. Selenium is necessary for reproduction and the synthesis of DNA. It is also an antioxidant that may protect you against cancer, according to the Office of Dietary Supplements. Sources include Brazil nuts, yellow fin tuna and cottage cheese.


Manganese has a number of functions in your body, including enzymatic reactions, formation of tissue, growth and reproduction, as well as the metabolism of carbohydrates and fats. Whole grains, beans and tea are your best sources of manganese.


You need adequate intakes of zinc to support immune health and fight infection. It also helps your body heal cuts. Good food sources include beef, chicken, nuts and beans.

Folic Acid:

Asparagus is one of the leading vegetable sources of folic acid. Folic acid helps the body form red blood cells and genetic material. It also is necessary for protein metabolism, cell growth and division and the prevention of certain neural tube birth defects. A 1/2-cup serving of asparagus contains 132 mcg of folic acid, which is 33 percent of your daily folic acid needs.


Chloride is an electrolyte that works with sodium, potassium and carbon dioxide to maintain the acid-base balance in your body and to keep the proper balance of body fluids, states MedlinePlus. Elevated chloride levels may indicate the presence of conditions such as dehydration or respiratory alkalosis. Low levels of chloride can be caused by conditions such as Addison’s disease, congestive heart failure and vomiting. Dietary sources of chloride include table salt or sea salt, tomatoes, celery, olives and seaweed. The recommended daily requirement varies with age, gender and health status.

Chloride is an important component of digestive juices. Your body needs chloride to maintain the correct balance of bodily fluids. Celery, lettuce, tomatoes, olives and rye are rich in chloride. Tablet salt and sea salt also contain this macromineral. Many salt substitutes include chloride as well. According to the University of Maryland Medical Center, most people in the United States eat more chloride than necessary just from using table salt.


Important for maintaining blood pressure, nerves, muscles and bones. It works in conjunction with sodium to balance electrolytes in the body. Like men, women over 19 years old need 4,700 milligrams of potassium per day; pregnant women also need this amount. Women who are breastfeeding need 5,100 milligrams per day. You can get potassium by consuming unprocessed foods such as red meat, fish, poultry, milk, nuts, seeds and beans.

Asparagus is a rich source of potassium. Six asparagus spears contain approximately 20 mg of potassium, which is half of the potassium you need in a day. Potassium is necessary for the proper functioning of the heart, kidneys, muscles, nerves and digestive system.

Potassium is essential for maintaining the correct water amount in blood and body tissues, like muscle. It also helps keep your nervous system functioning correctly. Sources of potassium include citrus fruits, bananas, dried fruits and leafy green vegetables. Peas, lentils, beans and other legumes contain potassium, too. You get potassium from potatoes if you eat them with the skin on. According to the Harvard School of Public Health, most people in the United States eat too much sodium and too little potassium, which elevates risk of heart disease and death. Eating a lot of fresh produce and low amounts of processed, sodium-containing foods helps to maintain the correct balance of sodium and potassium.

Lack of Potassium has been linked to increase the risks of diseases such as high blood pressure, osteoporosis and kidney stones.



An inorganic calcium-containing constituent of bone matrix and teeth, imparting rigidity to these structures. Synthetic compounds with similar structure are used as calcium supplements and prosthetic aids


Any mineral(s) in your the diet that has relatively large amounts of, especially calcium, iron, magnesium, phosphorus, potassium, and zinc.


Myoglobin is the primary oxygen-carrying pigment of muscle tissues.


1. Abnormally high alkalinity of the blood and body tissues caused by an excess of bicarbonates, as from an increase in alkali intake, or by or a deficiency of acids other than carbonic acid, as from vomiting. Also called metabolic alkalosis.
2. Abnormally high alkalinity of the blood and body tissues caused by a deficiency of carbon dioxide due to hyperventilation. Also called respiratory alkalosis.


Iodine, Magnesium, Iron, Selenium


Minerals Potassium



 Minerals Iron



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Vitamins Do We Need Them

Vitamins Do We Need Them

Vitamins and Your Health

Hi everyone, I just wanted to cover certain aspects of going to a Pharmacy, paying Pharmaceutical the big dollars or whether we should be focusing on what is referred to as, “God’s Pharmacy”.

However we look at it the prices have increased in buying from Big Pharma and healthy organic foods, vegetables, fruits, spices and herbs.

I will try to go from A to E in this first segment of vitamins and minerals.

What are Vitamins?

Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health.

The thirteen vitamins required by human metabolism are:

Vitamin A (as all-transretinol, all-trans-retinyl-esters, as well as all-transbeta-carotene and other provitamin A carotenoids), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid), vitamin D (calciferols), vitamin E (tocopherols and tocotrienols), and vitamin K (quinones).

Vitamin A:

Healthy skin and vision
Bone growth
Cell formation and differentiation
Optimal immune function

Recommended Daily Allowance (RDA)

The RDA for vitamin A is set at 900 mcg (3000 IU) for retinol ( also known as Vitamin A₁) sources.

Some symptoms of low vitamin A status can include poor immune function, poor night vision, xerophthalmia, ( is a medical condition in which the eye fails to produce tears), and diarrhea.

https://en.wikipedia.org/wiki/RetinolSigns of Deficiency

Vitamin B (Thiamine):

Vitamin B1 is a water-soluble vitamin that appears naturally in various foods.
Additionally, many foods (such as cereals) are enriched with synthetic versions of the mineral.

Vitamin B1 plays an important role in the generation of energy from the food we eat.
Muscular contraction.
Nerve signaling – plays a key role in the nervous system.

Recommended Daily Allowance (RDA)

We do not need a significant amount of vitamin B1 and the RDA is set at 1.2 mg for adult males and 1.1 mg for females.

Signs of Deficiency:

Thiamine deficiency, otherwise known as beriberi (link),  can cause a range of symptoms including aching legs, feelings of weakness and shortness of breath.

Vitamin B2, otherwise known as riboflavin, is a water-soluble vitamin. Interestingly, one of the uses of riboflavin is as a natural food coloring to give food a yellow color.

Vitamin B2 ( Riboflavin):

Like all B vitamins, riboflavin helps to convert food into energy.

Formation of new cells.

Recommended Daily Allowance (RDA)

The RDA for vitamin B2 is 1.3 mg for adult men and 1.1 mg for women (4)

Signs of Deficiency

Vitamin B2 is in a wide range of foods, so deficiency is rare.

However, in the case of an actual deficiency, symptoms may include hair loss, itchy eyes and scalp, sore throat and swollen lips.

Vitamin B3 (Niacin):

Niacin is a water-soluble vitamin that plays a large role in energy metabolism.

Converts food into energy.
Essential for the digestive system.
Plays a part in the nervous system.

Recommended Daily Allowance (RDA)

16 mg a day is the RDA for adult males, and a slightly lower 14 mg for females.

Signs of Deficiency

Vitamin B3 deficiency may result in digestive upset, tiredness, and nausea. May also contribute to depression

On the positive side, niacin deficiency is extremely rare in the developed world.

Vitamin B5: 

It is water-soluble and it plays multiple roles in the human body.

Synthesizing co-enzyme . Vitamin A.
Metabolizing food into energy.
Cell formation.
Plays a role in making various hormones.
Contributes to the optimal functioning of the nervous system.

Recommended Daily Allowance (RDA)

The RDA for pantothenic acid is 5 mg for adults of all ages.
However, this rises to 6 mg during pregnancy and 7 mg for breastfeeding mothers.

Signs of Deficiency:

Similar to other B vitamins, deficiency is rare. Deficiency may include headaches, numbness, restlessness and gastrointestinal issues.

Vitamin B6 (Pyridoxine): 

Vitamin B6 is an important water-soluble vitamin and it is involved in numeral processes in the body.

Brain development.
Cell formation.
Energy metabolism.
Hormone production.
Plays a role in the immune and nervous systems.

Recommended Daily Allowance (RDA)

Vitamin B6’s RDA stands at 1.3 mg for adults under the age of 50.
For older adults, the RDA raises to 1.7 mg in men and 1.5 mg in women

Signs of Deficiency:

Vitamin B6 deficiency is also rare. However, in the case that someone suffers from it, symptoms such as confusion, depressed and lower immune function may develop.

Formerly known as ‘vitamin H’, biotin is another water-soluble B vitamin, and it has numerous important functions.

Energy metabolism.
Cell signaling.
Gene regulation.
Necessary for the optimal functioning of the nervous system.

Recommended Daily Allowance (RDA)

The data for an RDA is not sufficient, but the ‘adequate intake’ (AI) value for biotin is set at 30 mcg for adults. This rises to 35 mcg in breastfeeding women.

Signs of Deficiency:

Biotin deficiencies are extremely rare and almost unheard-of in the developed world.
However, marginally low levels have been observed in alcoholics and breastfeeding women.
In case of (extremely rare) severe deficiency, the symptoms are serious and can even include aciduria, seizures, depression, and hallucinations.

Vitamin B9 (Folate):

Folate (vitamin B9) is a water-soluble vitamin that plays a critical role in pregnancy for preventing neural tube defects (NTDs).

Despite the ‘vitamin B9’ name, most people refer to it as folate.

Cell formation and division.
DNA production.
Helps to ensure a healthy pregnancy.
Plays an important role in protein metabolism.

Recommended Daily Allowance (RDA)

The RDA for average adults is 400 mcg, but this rises to 600 mcg and 500 mcg in pregnant and lactating women respectively.

Signs of Deficiency:

Deficiency in folate is uncommon, but folate requirements do increase during pregnancy.
The primary symptom of deficiency is called megaloblastic anemia, which can lead to fatigue, heart palpitations, and breathing troubles.
Some other common signs of folate deficiency include soreness and pigmentation changes in skin and fingernails.

Vitamin B12:

Regarded as one of the most important vitamins for human health. 

Helps to produce DNA.
Keeps blood cells healthy.
Vital for the normal function of the human brain.
Plays an important role in the nervous system.

Recommended Daily Allowance (RDA)

The RDA for vitamin B12 is 2.4 mcg for adults, rising to 2.6 mcg and 2.8 mcg in pregnant and lactating women respectively.

Signs of Deficiency:

Vitamin B12 deficiency is common around the world, and the leading causes are an insufficient intake of animal foods and difficulty digesting the vitamin.

Personal Note:

I would definitely recommend a Vitamin B Supplement to your daily routine.

Vitamin C (Ascorbic Acid): 


Collagen formation.
Free radical scavenging.
Immune function.
Protein metabolism.

Recommended Daily Allowance (RDA)

The recommended dietary allowance for vitamin C is set at 90 mg for male adults and 75 mg for females.
However, smokers are advised to increase this amount to 125 mg (men) and 110 mg (women).



Signs of Deficiency:

Scurvy ( feeling tired, and sore arms and legs, decreased red blood cells, gum disease, changes to
hair, and bleeding from the skin may occur),is the primary symptom of deficiency. It is not pretty.

Warning images are disturbing. These are the worst case secanarious and really not necessary to be seen!!!!


In the past, many sailors developed the disease, scurvy after subsisting on bread for long periods at sea.

Vitamin D:

Fat-soluble and it is one of the most important vitamins for our overall health.

Interestingly, it is not a “vitamin” in the ordinary sense of the word.
It is more of a hormone, and we can synthesize it from either food or the sun shining on our skin.

Vitamin D3 (cholecalciferol):

Occurs in animal foods, and we can also get it from the sun.

Bone growth and repair.
Cell growth.
Immune function.
Promotes calcium absorption.
Reduces inflammation.
Recommended Daily Allowance (RDA)
There is no RDA for vitamin D

Signs of Deficiency:

Vitamin D deficiency can be severe, and it can lead to weak bones, rickets, and potentially raise the risk of chronic diseases like cancer. Vitamin D

Vitamin E:


Immune function.
Prevents blood clots.
Widens blood vessels.

Recommended Daily Allowance (RDA) 

The recommended daily allowance for vitamin E is 15 mg for adults, and this amount rises to 19 mg for women who are breastfeeding.

Signs of Deficiency:

Vitamin E insufficiency is common, and many people do not get enough of this critical vitamin.

However, symptoms of deficiency are very rare and usually only present themselves when someone cannot digest fat properly (vitamin E is fat-soluble).
Deficiency signs can include nerve damage, loss of feeling and muscular weakness.


More information and images at site below


Well I did come up to vitamin K:

Deficiency may cause bleeding diathesis, an unusual susceptibility to bleeding.

There is a large list of minerals that we should be aware of as well. I will be continuing this series of supplements and also

cover the natural sources of these supplements. I call this source, “God’s Pharmacy”. All vitamins, minerals are based on everything that is naturally grown.

Vegetables, Fruit, Herbs and Spices, Eggs my gosh the list is endless. These of course provide you with no side effects and are the best.




Sweet Potato

Vous Vitamin

I wish you all a healthy life.

Please I welcome comments and suggestions.

Thank you,