Minerals and Electrolytes Continued

This article is a continuation of the importance of electrolytes and minerals, with more information about Magnesium, Iron, Cobalt, Zinc, Manganese, Molybdenum, Iodine and Selenium.

To read about what basics of what minerals are, the difference between electrolytes and minerals and their importance in our bodies (along with individual information about calcium, phosphorus, potassium, sulfur, sodium and chlorine), you can follow the link above. 

Other important minerals

Magnesium 

Magnesium is an electrolyte (and mineral - all electrolytes are minerals) that is present in a relatively large amount in the body. 

Magnesium's function

Magnesium is involved in over 300 enzyme system and biochemical processes in your body. These include protein synthesis, energy production, energy expenditure, muscle function, glucose level regulation, and blood pressure mechanisms.

Magnesium deficiency

Most people do not have enough magnesium in their bodies. One of the reasons for this is because carbonated drinks and junk foods contain high levels of the phosphate mineral, which in excess amounts will decrease the amount of magnesium in the body. Deficiency symptoms may include:

• Muscle weakness
• Muscle ticks and twitches
• Muscle tremors
• Spasms and cramps
• Excess blood glucose
• Difficulty swallowing
• Anxiety
• Irritability
• Depression
• Behavior disturbances 
• Insomnia
• Chronic fatigue and lethargy
• Impaired memory and brain function
• Irregular heart rhythms and irregular heart beats
• Seizures
• Epilepsy
• Headaches and migraines
• Nausea and vomiting
• Calcium and potassium deficiency
• Osteoporosis
• Chest pain
• Anorexia
• Loss of appetite
• Diabetes

Magnesium overload

Your body will naturally dispose of excess magnesium, so unless you have kidney disease or your kidneys aren't able to function properly for some other reason, magnesium overload shouldn't be of much concern. It is, however, possible to overdose on this mineral through pills or other supplementation. Many medicines are high in magnesium. People with kidney disease are at the highest risk of toxicity. Symptoms can include:

• Diarrhea
• Nausea
• Lowered blood pressure
• Muscle weakness
• Abdominal pain
• Lower back pain
• Pelvic pain
• Chest pain
• Mental confusion
• Rapid heart rate
• Difficulty breathing
• Shortness of breath
• Cardiac arrest

Keeping the balance

Eating fresh and healthy foods, using less medicine and staying away from junk foods or carbonated drinks will ensure that you don't overload your system with magnesium; while getting enough of the mineral though your diet at the same time.

Good sources of magnesium

Magnesium can be naturally obtained through fruits, vegetables, leafy greens, nuts, seeds, grains and fish. Here is a list of foods that are high in magnesium:

• Avocados
• Bananas
• Dried fruits (prunes, raisins, apricots and dates)
• White beans
• Soy beans
• French beans
• Black-Eyed peas
• Kidney beans
• Chickpeas
• Pinto beans
• Swiss chard
• Spinach
• Kale
• Collard
• Almonds
• Brazil nuts
• Cashews
• Pine nuts
• Peanuts
• Pecans
• Walnuts
• Seeds
• Fish
• Dairy foods
• Grains
• Dairy drinks

Iron

Iron is an electrolyte.

Iron's function in the body

Iron is essential because the body uses it through the red blood cells to transport precious oxygen throughout the body. Without iron, your body will not be able to make enough red blood cells to sustain life; which is why iron deficiency (which is more prevalent than iron overload) leads to lack of energy. This is because the body is not getting enough oxygen distributed to where it is needed. Iron is also important in the growth and maintenance of all cells within the body like your hair, skin and nails. Woman need more iron than men because of menstruation (blood loss) and pregnancy. After menopause, a woman's iron needs drop to the same as men. Children need more iron daily because they are growing larger and are therefore increasing in blood volume. Their sensitive systems, however, can also be more affected severely by iron overload.

Iron deficiency

Around 10% of woman in America have an iron deficiency. The biggest symptom of iron deficiency is a lack of energy, lethargy and decreased physical performance. Iron deficiency leads to the lack of oxygen throughout the body, which leads to many other health concerns like less energy, impaired brain function and a hampered immune system. The following are symptoms of iron deficiency:

• An overall pale or whitened appearance
• Lack of energy and lethargy
• Decreased immune system
• Impaired brain function
• Shortness of breath
• A faster heartbeat
• Poor blood circulation (like cold hands and feet)
• Brittle hair and nails
• Hair loss
• Mouth and tongue sores
• Difficulty swallowing

Iron overload

Although not as prevalent, iron overload is possible and can also be very dangerous. Too much iron is toxic to the body. Too much iron (usually as a result of excess supplementation) can lead to:

• Diarrhea 
• Nausea and vomiting
• Abdominal pain
• Dehydration
• Bloody stools
• Cirrhosis
• Heart failure
• Diabetes
• Death

Keeping the balance

It is best to get enough iron is to always eat fresh and healthy foods - which is what nature intended. Too much medicine and taking more than the recommended dosage of multi vitamins can cause iron imbalances, but eating good, natural food won't. Eating a balanced diet including fruits, vegetables and varied meats should be enough to maintain a healthy iron balance.

Good sources of iron

Iron is best absorbed into the body through the consumption of red meat. To a lesser extent, it can also be obtained through fortified cereals, fruits, and legumes. 

Cobalt

Cobalt is an electrolyte (and mineral). It is needed in very small amounts in our diets, but it is absolutely essential. Cobalt is stored in the liver, pancreas, kidneys, spleen, red blood cells and plasma.

Cobalt's function in the body

Cobalt forms a part of vitamin B12 and is used along with iron for red blood cell production and oxygen delivery. It also helps with nerve coverings. Cobalt can be used to prevent iron deficiency. Cobalt is mostly known (and is thought to be mostly useful to the body) as an integral part of vitamin B12. It is essential for pancreas function.

Cobalt deficiency

Deficiency of cobalt is not likely if you get enough vitamin B12. Since cobalt and B12 are so closely interlinked, the symptoms of cobalt deficiency are often confused with (or the same as) vitamin B12 deficiency:

• Fatigue
• Muscle weakness, numbness and tingling
• Atrophy
• Weight loss
• Iron deficiency
• Nausea
• Nerve damage and nerve disorders
• Problems with cell formation
• Scaly skin
• Impaired brain function

Cobalt overload

Cobalt poisoning usually happens when cobalt enters into the body in its inorganic form (as plain cobalt, before the mineral transforms into a form that our bodies can use by being absorbed by plants first). Cobalt overload isn't of much concern since it is not common, but symptoms of cobalt overload are:

• Heart problems
• Nerve issues
• Blood thickening
• Thyroid issues

Keeping the balance

As long as you are getting enough vitamin B12, you should not be cobalt deficient or overloaded (both are very rare). Making sure that you are keeping the balance of cobalt in your body is not of much concern.

Good sources of cobalt

Foods which contain cobalt are red meats, poultry, fish, clams, oysters and milk. Plants which come from the sea have higher levels of cobalt than land plants. However; spinach, cabbage, lettuce, figs and legumes also contain small amounts of cobalt.

Copper

Copper is a trace mineral (needed in small quantities) that is essential for sustaining life. It is found in the muscles, liver, kidneys, heart and brain.

Copper's function in the body

Copper is used to absorb iron, create collagen and produce energy.

Copper deficiency 

Copper deficiency is rare, but will have the following symptoms:

• Skin and hair color loss (whitening or going pale)
• Low immune system
• Increased infections
• Osteoporosis
• Stunted growth
• Problems with neurological function
• Not enough white blood cells
• Break down of body tissues

Copper overload

Copper overload can have the following effects:

• Jaundice
• Gastrointestinal distress
• Liver cirrhosis
• Red blood cell abnormalities
• Cardiovascular disease

Keeping the balance

Simply adding nuts and sea food to your diet regularly will allow your body to get all of the copper that it needs without having too much. By eating healthy foods, you are getting a variety of nutrients that work together and balance each other out. Supplements should only be used to add a little extra to your nutritional needs, but not replace a good diet.

Good sources of copper

Foods containing copper are:

• Beef liver
• Other organ meats
• Oysters
• Crab
• Mushrooms
• Nuts
• Lentils
• Chocolate

Zinc

Zinc is an essential mineral. 

Zinc's function in the body

Zinc is needed for cellular metabolism and is required for around 100 different enzymes in the body. It is also needed for cell division and DNA synthesis. Zinc is needed for functioning taste and smell and is involved in the healing of wounds, protein synthesis and maintaining a strong immune system.
  

Zinc deficiency

Being deficient of zinc can have the following effects and symptoms:

• Lowered immune system
• Loss of appetite
• Hair loss
• Diarrhea
• Impotence
• Skin lesions
• Longer healing time (cuts could take abnormally long to heal)
• Lethargy
• Weight loss

Zinc overload

Zinc overload is possible (generally from over supplementation) and can lead to:

• Nausea and vomiting
• Diarrhea
• Head aches
• Abdominal cramps
• Low copper levels
• Inability to use iron properly in the body
• Urination problems

Keeping the balance

It is always important not to abuse vitamin and mineral supplements or take more than the recommended dose because this can have adverse effects when the body gets overloaded with too much of a certain mineral like zinc. By eating a diet balanced with fresh produce and different meats, the body is highly likely to get all the different nutrients that it needs to run optimally.

Good sources of zinc

You can get zinc from the following foods:

• Oysters
• Red meat
• Poultry
• Beans
• Nuts
• Other seafood
• Grains
• Dairy 

Manganese

Manganese is an important trace mineral, which our bodies need to get through our diets every day.

Manganese's function in the body

Manganese is important for protection from free radical damage, bone production, skin maintenance and even blood sugar control. Manganese is also used for nerve and brain functions.

Manganese deficiency

The typical western diet provides for enough manganese consumption, although excessive sweating (sweating is usually a good thing) can cause the loss of too much manganese. Deficiency of manganese can lead to the following:

• Impaired growth
• Twitches
• Osteoporosis
• Skin problems and skin rashes
• High blood sugar
• Diabetes
• Hampered fat and carbohydrate metabolism 
• Asthma
• Seizures
• Epilepsy
• Ataxia

Manganese overload

It seems that it is almost impossible to overload manganese from food alone. Effects of overload (usually from supplements) are:

• Hallucinations
• Mental confusion
• Psychiatric illness
• Neurological disorders
• Loss of appetite
• Impaired brain function
• Kidney failure
• Impotence
• Parkinson's disease
• Central nervous system disorders

Also read: How over training can harm your central nervous system.

Keeping the balance

You should be getting enough manganese from our diet and won't need additional manganese from supplements unless you have a medical condition which would affect you otherwise.

Good Sources of manganese

Manganese can be found mainly in plant foods. They can be found in the following:

• Cloves
• Oats
• Brown rice
• Spinach
• Basil
• Garlic
• Garbanzo beans
• Pumpkin seeds
• Pineapple
• Tempeh
• Rye
• Soybeans

Molybdenum

Molybdenum is a mineral and chemical element. It is stored in the liver and kidneys, as well as within the bones, glands, skin, lungs and muscles. Around 90% of the Molybdenum we digest is excreted through urination.

Molybdenum's function in the body

Molybdenum helps the body break down proteins, helps get rid of waist and toxins, protects cells, and helps with maintaining energy levels. It is also an anti-oxidant. It works with iron to perform iron's role in the body and is used to help the body with the metabolizing of drugs and minimizing the negative impact of medicine and cancer treatments. More research is needed to understand this further.

Molybdenum deficiency

Molybdenum deficiency is very uncommon (even rare). You need around 45 micrograms of Molybdenum a day. Since deficiency is so uncommon and not of great concern compared to other deficiencies, more research is needed to define (with accuracy) the actual effects of molybdenum deficiency. According to clinical research thus far, deficiencies could lead to:

• Respiratory problems
• Heart problems
• Decreased eye health
• Mouth, teeth and gum problems
• Iron deficiency

Molybdenum overload

Molybdenum intake should not exceed 2 mg per day for adults. Overload can lead to:

• Gout
• Neurological problems
• Organ damage
• Seizures

Keeping the balance

We generally get the right (not too much,  not too little) amounts of this mineral if we eat a healthy, balanced diet and therefore following a good diet will help to keep this balance right in our bodies. Diets which are too high in processed and refined foods with little fresh, natural foods could possibly skew the right balance of molybdenum in our bodies (along with almost all the other minerals our bodies need).

Good sources of molybdenum

• Dairy products
• Grains
• Nuts
• Legumes
• Leafy greens
• Cauliflower
• Potatoes
• Organ meats
• Drinking water

Check out: It is possible to drink too much water.

Iodine

Iodine is a mineral which plays a vital role in our hormone functions.

Iodine's function in the body

The body needs iodine for thyroid hormone production which control metabolism, growth and development. It is also vital for central nervous system development.

Iodine deficiency

Iodine deficiency is common worldwide and can be particularly problematic for woman during pregnancy - which can cause issues for both the mother and the baby. Other deficiency symptoms include:

• Enlarged thyroid glands
• Thyroid cancer
• Increased risk of other cancers
• Ceasing to ovulate in woman
• Stunted growth
• Mental retardation
• Issues with brain development

Iodine overload

Iodine overload is also possible, usually through excessive supplementation or medicines containing high levels of iodine. Overload symptoms can include:

• Thyroid problems
• Having a metallic taste
• Mouth soreness (including teeth and gums)
• Burning sensations and inflammation in the mouth and throat
• Nausea
• Diarrhea
• Depression
• Skin problems

See how you can train skin to produce more or less oil naturally.

Keeping the balance

Including seafood in the diet every now and then (about twice a week or more) will give the body the chance to fill up on its iodine stores. Eating a well-balanced diet will also ensure that the body gets this micronutrient daily. Trying to minimize medicine intake and not exceeding supplement recommended doses also help to ensure that the balance isn't tipped the other way, either.

Good sources of iodine

Seaweed is very high in iodine. 

• Iodized table salt
• Seaweed
• Seafood (sea plants, fish and crustaceans have high iodine levels)
• Dairy products
• Meat
• Eggs
• Cranberries
• Beans
• Strawberries
• Potatoes

Selenium

Selenium is an important mineral that the body needs.

Selenium's function in the body

Selenium helps with preventing cell damage and antioxidant enzyme production. It also helps with hormone production and immune strength. It is also needed for reproduction.

Selenium deficiency

Selenium deficiency is not common in humans since we generally get enough of this mineral through our diets. Deficiency can still pose the following threats, though:

• Heart disease
• Moodiness
• Joint and bone disease
• Mental disability

Selenium overload

This is also rare for people who are eating a first-world diet. This can lead to:

• Hair loss
• Nail problems
• Fatigue
• Irritability
• Nausea
• Nerve damage

Keeping the balance

Selenium levels in the body are not usually of health concern to people who eat a typical western diet. However, more research needs to be done regarding the health effects of this important trace mineral.

Good sources of selenium

Plant sources contain high levels of selenium in comparison to other food sources. The following food sources do contain selenium, though:

• Garlic
• Grains
• Fish
• Shellfish
• Meat (red and white)
• Eggs

Final word of the day

The easiest way to implement the information here is to eat whole, natural, fresh foods and to decrease the amount of refined and processed foods that we eat. Additionally, by varying between vegetable, grain, nut, legume, fruit, diary, seafood, fish, meat and egg foods, we are able to get the fast majority of minerals that we need without needing to check up on each mineral individually. By varying the healthy foods that we eat, we also make sure that we get the varieties of other micronutrients that we need like vitamins, antioxidants, omega fatty acids, carotenoids, and phytonutrients. STAY STRONG!

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The Importance of Minerals and Electrolytes

"You can trace every sickness, every disease and every ailment to a mineral deficiency", famously said an American biochemist, Doctor Linus Pauling (who had won 2 Nobel Prizes). Minerals and electrolytes are important. Your body cannot function without them. I cover the basics about the differences between minerals and electrolytes, what they are, what they do, and the effects of deficiency, the risk of overdose and good sources of these minerals or electrolytes.

The difference between minerals and electrolytes

Minerals

Minerals are needed in all living organisms to live. The types of minerals we talk about here are mineral nutrients; not the minerals that you find in rocks or precious stones - although they largely still come from the ground. Minerals are predominantly picked up by plants through the soil and from water. Ordered from greater amounts that we need to less, the main minerals needed by our bodies are:

• Calcium
• Phosphorus
• Potassium
• Sulfur
• Sodium
• Chlorine
• Magnesium
• Iron
• Cobalt
• Copper 
• Zinc
• Manganese
• Molybdenum
• Iodine
• Selenium

Electrolytes

All electrolytes are minerals, but not all minerals are electrolytes. Electrolytes are the minerals that carry an electrical charge. These are important to our bodies since all our nerves, movement and even heart beats work off electrical charges and impulses. In addition, electrolytes maintain our hydration levels and allow core cell functions to happen. People who lose too many fluids are given electrolyte replacements to get their bodies functioning normally again. Scientists are even working on a beer which replaces electrolytes so that people won't have hangovers the next day. If you don't have any mineral deficiencies, you won't have any electrolyte deficiencies. This is because electrolytes are minerals.

Important electrolytes are:

• Sodium
• Potassium
• Chloride (Chlorine)
• Calcium
• Magnesium
• Phosphorus

More about each mineral

Calcium

Calcium is an electrolyte and is the most abundant mineral in the body.

Calcium's function in the body

Almost all of the calcium in your body is used as a building block for your bones and teeth (like protein for muscle). However, the small amounts that are not used for this purpose are used for cell signalling (coordinating cells to work together), blood clotting (clots are produced with calcium, fibrinogen (a protein) and vitamin k), muscle contraction (intra-cellular calcium causes muscle contraction while the removal of it causes the muscle to relax.), and nerve function. Your entire nervous system depends on calcium availability. Calcium is present in every cell of your body. Calcium is also used in the body to find dead cells and stop the body from wasting resources by repairing what is already dead. Calcium is also needed for brain growth and development.

Calcium deficiency

Long term deficiency often leads to osteoporosis (when bones become too thin and easily breakable. In some cases, something as trivial as bending over could cause bones to break apart).
Exercise helps your body to use calcium to increase bone density.

Deficiency symptoms can include:

• Weaker fingernails and toenails
• Lethargy
• Hair breakage and hair loss
• Tooth decay
• Loss of appetite
• Tingling or numbness in the fingers and toes
• Muscle cramps
• Insomnia
• Difficulty to lose weight
• Memory loss
• Depression
• Kidney stones
• Hallucinations
• Osteoporosis
• Mental confusion
• Rickets
• Dermatitis (eczema)

Calcium overload

Calcium overload is not common, affecting less than 1 in every 100 people. The majority of these cases are caused by problems with the parathyroid glands. Overload actually makes it harder for the calcium in your body to do its job properly. Do not take too many calcium supplements. Calcium overload can be very dangerous and even fatal. Too much calcium can lead to the following symptoms:

• Increased risk of heart attack and stroke (as extra calcium forms plaque in the veins and arteries)
• Constipation
• Excessive thirst and urination
• Abdominal pain
• Fatigue and weakness
• Hampered mental function (confusion and difficulty thinking)
• Headaches
• Nausea and vomiting
• Loss of appetite
• Muscle twitches and general weakness
• Muscle Pain
• Pain in your bones
• Depression
• Loss of height 
• Mood disorders

Keeping the balance between too little and too much calcium

The best way to do this is to get calcium form food sources instead of supplements, because your body is better at absorbing and using calcium from food. 

Good sources of calcium

The main source of calcium is... you guessed it! Dairy products are high in calcium. Leafy greens, fruits, legumes and seafood are also great calcium sources. 

The best sources for calcium are:

• Milk
• Cheese
• Yogurt
• Bok choy
• Kale
• Turnip greens
• Sea weed
• Spinach
• Collard greens
• Broccoli
• Figs
• Oranges
• White beans
• Black eyed peas
• Green peas
• Almonds
• Sesame seeds
• Sardines
• Shrimp
• Black-strap molasses 

Phosphorus

Phosphorus is also an electrolyte and is present in every cell of the human body. It is the second most abundant mineral in the body. Phosphorus is an element within phosphate - the salt that contains phosphorus.

The function of phosphorus in the body

Like calcium, most phosphorus is found in the bones and teeth. Phosphorus forms part of our DNA and is involved in our body's conversion of carbohydrates and fats. It is needed to make proteins for cells and tissues. It plays a role in energy distribution and helps the body to make ATP (a chemical our bodies use to make, distribute and use energy). It also helps the kidneys to filter waste products. Phosphorus is involved in the body's process of reducing muscle pain after physical exertion. The body uses it to balance other minerals and vitamins as well. Some sports players use phosphorus (or phosphates) to decrease muscle pain and fatigue.  

Phosphorus deficiency

The average diet provides the body with enough of this mineral. Medications generally decrease phosphorus levels in your body. Alcohol also decreases phosphorus levels. This is one more reason why alcohol can hamper muscle growth.

Phosphorus Deficiency can lead to:

• Fatigue
• Weakness
• Irritability
• Anxiety
• Loss of appetite
• Weight change
• Numbness
• Stiff joints
• Fragile bones
• Bone pain
• Irregular breathing

Phosphorus overload

There are more people who have too much phosphorus in their bodies, compared to those who have too little. One of the most common reasons for this is because of kidney malfunction. Kidneys are responsible to taking phosphate out of the body. Another common reason is due to phosphorus consumption in comparison to calcium. The two balance each other out. When you have too much phosphorus in your body, it will use more calcium from your bones to try to restore balance.

Overload symptoms include:

• Gum and tooth diseases
• Cardiovascular problems and disease
• Kidney damage
• Osteoporosis
• Diarrhea
• Hardening of soft tissues and organs
• Decreased ability to use iron, calcium, zinc and magnesium properly

Keeping the balance

The best way to keep the right balance of phosphorus is to include greens, fruit and vegetables in your diet, as these are high in calcium which will help to balance out phosphorus levels. Meats and protein rich foods usually are higher in phosphorus than in calcium, tipping the balance the other way.

This is one of the many reasons why we should eat a lot of organic, fresh, plant-based food.

Good sources of phosphorus

Phosphorus is found in protein rich foods, dairy products and grains.

• Meat
• Poultry
• Fish
• Eggs
• Milk
• Yogurt
• Cheese
• Nuts and Legumes
• Whole Grains
• Dried Fruit
• Garlic

Potassium

Potassium is a mineral and also an electrolyte. It is the third most abundant mineral in the body (around the same amount as sulfur and chlorine), after calcium and phosphorus.

Potassium's function in the body

Potassium is critically needed by the body to sustain life and for the organs to function. Potassium helps to regulate hormones and influences the character of blood vessels. It helps the body to balance its liquid and electrolyte levels and helps to control blood pressure. It is vital for gastrointestinal health and keeping your body's acid-to-base ratio in check. It helps with physical glucose and insulin usage as well. Heart, lung and kidney diseases are more prevalent when potassium levels are either too high or too low. Diets higher in potassium are associated with better blood pressure, less hypertension and less stroke risk. Most people living in the western world are potassium deficient.

Potassium deficiency

Sever cases of deficiency can lead to death. People who follow healthy diets will generally consume enough potassium naturally and avoid deficiency. However, since most people don't follow healthy diets, many of them are potassium deficient. Potassium is used up faster by people who are more physically active, smoke or drink. Potassium is also lost through fluids like excess urination, vomiting and diarrhea. Potassium deficiency can lead to:

• Muscle weakness
• Slower reflexes
• High blood pressure
• Digestive disorders
• Infertility
• Arthritis
• Heart disease
• Stroke
• Cancer

Potassium overload

Extremely high doses of potassium can be fatal, although most people have too little of this mineral. People who are most at risk for this are also those with limited kidney function because the kidneys filter out and get rid of excess potassium. Too much potassium can lead to:

• Weakness
• Low blood pressure
• Confusion
• Upset stomach
• Muscle tingling
• Irregular heartbeat
• Coma

Keeping the balance

If your body is functioning healthily, it is able to regulate internal potassium so that if you eat more than what is needed; you will simply excrete it with other waste products. By eating a healthy diet where proteins are balanced with healthy fruit and vegetables, potassium levels should normally regulated.

Good sources of potassium

Once again you guessed it... bananas! However, did you know that dried apricots have the highest amount of potassium, gram for gram? Fresh fruit and vegetables are great sources of potassium. Potassium can be found in fruit, vegetables, meat and fish. Many processed foods, on the other hand, don't have any potassium at all. Boiling foods can decrease the potassium content.

• Bananas
• Dried apricots
• Avocados
• Potatoes
• Yam
• Parsley
• Bamboo shoots
• Pistachios
• Almonds
• Peanuts
• Soy beans
• Bran
• Milk
• Chocolate
• Coconut water

Sulfur

Sulfur is not an electrolyte, but is a mineral. The amount of sulfur in the body should be about the same as potassium.

The function of sulfur in your body

Almost half the body's sulfur is found in the skin, bones and muscles. The famous MSM is actually a form of sulfur. Sulfur is responsible for allowing the cells to expel harmful substances like free radicals. Sulfur is necessary for energy production and distribution. Additionally, enzymes need sulfur to exist and do their jobs in your body. The proteins in hair and nails are made up of keratin - which are high in sulfur. Proteins need sulfur to keep their form and function properly. Insulin is unable to function without sulfur. Sulfur also plays a vital role in your body's detoxification process.

Sulfur deficiency

It is generally assumed that the overall population is not consuming enough sulfur. Lack of sulfur adds to aging ailments. If you don't have enough sulfur, your enzymes won't be able to function properly. This will cause the metabolic processes in your body to be heavily hampered - and even halted. 

• Faster aging
• Joint degradation and failure
• Fatigue
• Depression
• Slower healing and recovery
• Decreased learning ability
• Decreased mental function
• Neurological disease

If reading this made you worry about aging too quickly, see how exercise keeps you young.

Sulfur overload

Foods high in sulfur can cause stomach disturbances like flatulence. Having too much sulfur in the long run can suppress calcium and potassium stores and therefore their usages in your body. Besides calcium or potassium deficiencies from too much sulfur, too much can also pose the following threats:

• Crohn's disease can be aggregated by sulfur intake
• Lou-Gehrig can also be aggravated by sulfur intake

Good sources of sulfur

Your body gets most of its sulfur from protein-rich foods, including: 

• Fish
• Beef
• Poultry
• Diary (not pasteurized because heat lowers the sulfur in milk)

Those who don't eat meat are at a greater risk of sulfur deficiency. Please note that heat destroys the sulfur in plants and milk, so you will get more out of your fruit and vegetables by eating them fresh or raw. The following is a list of foods that also contain sulfur, although at lower quantities than the list above:

• Eggs
• Wheat germ
• Asparagus
• Brussel sprouts
• Kale
• Aloe Vera
• Onions
• Beans 
• Peas 
• Lentils 
• Seeds 
• Nuts

Sodium

The most common form of sodium is sodium chloride - which is salt. 

Sodium's function in the body

Sodium is needed by humans and almost all animals to survive. As most of us know, sodium is involved with blood pressure. The body uses sodium to control blood volume and pressure. Sodium allows the body to hold onto fluids within the blood and organs. It is also critically needed for nerve function. Your muscles need sodium in order to work. It also regulates pH levels.

Sodium deficiency

• Poor blood circulation
• Light-headedness
• Spasms and cramps
• Headaches
• Lethargy
• Fatigue
• Loss of appetite
• Muscle weakness
• Irritability
• Nausea and vomiting
• Diminished mental capacity

Sodium overload

Most people have too much sodium because fast foods and processed foods are very high in salt. Sodium intake in the average western lifestyle exceeds levels that high enough to start causing bodily harm. Too much sodium can cause:

• High blood pressure
• Hypertension
• Heart disease
• Heart failure
• Stroke
• Kidney disease

Keeping the balance

Most people get too much sodium because salt is added to so many processed products that we consume daily, including sauces and snacks. To keep a healthy balance of sodium, eat less processed foods and eat more fresh fruit and vegetables to maintain sodium levels at lower, healthier concentrations.

Good sources of sodium

Sodium is in found in almost all food sources.

• Table salt
• Dairy products
• Bread
• Pasta
• Meat
• Shell fish
• Eggs
• Beetroot
• Celery
• Fruit and vegetables

Chlorine

Chlorine is an electrolyte. Chloride is a negatively charged form of chlorine - the form it takes when present in the body. Chloride is also found in salt (table salt is technically known as sodium chloride).

Chlorine's function in the body

Chlorine works with sodium and water to perform its bodily functions. It helps to allow for the flow of fluid in our bodies. It is also crucial for digestion. Most of the chlorine in your body is present in your red blood cells. Chlorine is used to help the liver detox waste products and is also used to maintain the correct acid-base balance.

Chlorine deficiency

Chlorine is removed through the kidneys, where it is also stored. Large amounts of this electrolyte can be lost through sweating. Chlorine deficiency is rarely of concern in humans. Loss of fluids (like through sweating, vomiting or diarrhea) can cause a chlorine deficiency. Deficiency can lead to:

• Potassium loss
• Low fluid volumes
• An altered acid-base balance

Chlorine overload

Chlorine is easily absorbed through the small intestine and overload is rarely of concern in humans, either. However, large consumption of table salt could increase chlorine levels which could cause problems with water retention and knock the body out of its best acid-base balance.

Keeping the balance

Since table salt is so greatly consumed, we generally ingest enough of this mineral and lose the excess amounts through sweat and urination. If you are on a salt-restricted diet, eating fresh produce will ensure that you get enough chlorine.

Good sources of chlorine

Since the average human's diet consists of copious amounts of table salt, we get most of our chlorine from there. However, other good sources of chlorine are:

• Kelp
• Lettuce
• Celery
• Olives
• Tomatoes
• Rye

Due to the length of this article, I have decided to write about magnesium, iron, cobalt, copper, zinc, manganese, molybdenum, iodine and selenium in a separate article which can be found here. STAY STRONG!

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