By Natasha Turner, ND

Every living cell requires minerals for proper structure and function. Minerals are required for healthy bones, nerves and muscle tone, for proper composition of body fluids, for function of the cardiovascular system and for the formation of blood. Like vitamins, minerals are important coenzymes or catalysts involved in the normal production of energy, growth and healing.

Each mineral is dependent on another and a balance must be maintained for proper chemical function in the body.  If the initial deficiency or excess of one mineral is not corrected, illness may result.

Minerals belong to two groups: macro minerals (bulk or major minerals) and micro minerals (trace minerals). We need fiarly high levels of the macro minerals - potassium, magnesium, calcium, sodium and phosphorous. The micro minerals are required in much lower dosages, but their role in maintaining good health is essential. They are boron, zinc, chromium, copper, germanium, silicon, sulfur, vanadium, iodine, manganese, molybdenum, iron and selenium.

Like fat-soluble vitamins, minerals are absorbed and stored in body tissues, therefore it is possible to develop mineral toxicity if large quantities are consumed. This is rare and usually occurs when massive amounts are taken over long periods of time.

In the blood stream some minerals compete with others for absorption and transport into cells. For example, too much zinc can reduce copper levels and excess magnesium can deplete calcium.

Consequently, mineral supplements should always be taken in balanced amounts unless a depletion of one particular mineral is desired. For example, copper toxicity is effectively treated with high levels of zinc which causes increased copper loss.

Since the body cannot produce vitamins and minerals on its own, you must get them from the foods you eat. Unfortunately, we rarely eat a wide enough variety of food to get healthy levels of all the necessary vitamins and minerals. Only two vitamins, biotin and pantothenic acid, are so easily obtained in almost any diet that deficiencies are extremely rare. Although it is best to get as many vitamins as possible from natural foods, supplements are often necessary to keep your body functioning properly.

In the past crops were grown in nutrient-rich soil, but as farming techniques have changed drastically, so has the nutrient content of crops. To compound the problems resulting from modern farming techniques, nutrients are lost with storing, drying and freezing foods; food loses more nutrients the longer it is kept. Cooking, heating or processing food also strips out many needed vitamins and minerals, leaving us at risk for deficiencies – especially when we consume a lot of white products such as white flours or sugars.