User talk:PA12n

Minerals
I have chosen to do # 8, the topic Minerals.

Minerals Minerals are a solid naturally occurring inorganic substance that comes from the earth and cannot be produced by the body. 1.	Water and electrolytes 1.	Sodium 1.	Sources : Good sources of sodium are Kelp, celery, sea salt, alfalfa, dulse, irish moss, and parsley. 2.	Functions: Sodium had Potassium and Chloride. It maintains adequate electrolyte balance in the cells by changing into electrically charged ions which transport nerve impulse conduction. It maintain osmotic pressure, helps to equalize acid – alkaline factor in the blood and aid in the contraction of muscles. 3.	Requirements: Sodium requirements vary somewhat based on age, gender and level of physical activity. Recommended for most healthy children and adults are 1.5 g for males and females age 9 to 50, 1.3 g daily, 50 – 70 1.2 g daily 70 and older infants  need 0.2 to 0.37 daily, children 8 and younger need 1.0 to 1.2 g daily. Normal concentration of sodium in the Blood Plasma is 136 -145 mmol/L 4.	Imbalance: mental apathy, respiratory failure, muscular weakness ,dehydration, seizures, coma, too much can cause high blood pressure, low sodium can cause Hyponatraemia. 2.	Chloride 1.	Sources: Sea salt, seaweed, rye, tomatoes, lettuce, celery  and olives 2.	Functions: Chloride is needed to keep the proper balance of body fluids. It is an essential part of digestive(stomach) juices, 3.	Requirements infants 0 – 6 months:  0.18 grams per day,(g/day)  7 – 12 months: 0.57 g/day, children 1 -3 years: 1.5 g/day, 4-8 years 1.9g/day, 9- 13 years: 2.3 g/day, adolescent and adults, 14 to 50 years: 2.3 g/day, 51to 70: 2/0 g/day, 71 and over 1/8 g/day. 4.	Imbalance: Excessive sweating, vomiting, diarrhea, increase blood pressure, congestive heart failure, cirrhosis or kidney disease. 3.	Potassium 1.	Sources: Bananas, potatoes, sunflower seeds, white beans, dark leafy green vegetables, dried apricots, avocados, nuts. 2.	Functions: Maintain electrolyte balance, 3.	Requirements: Age 1 to 3: 3,000 mg daily, ages 4 – 8: 3,800mg daily, ages 9 to 13: 4,500 mg daily, ages 14 and older: 4,800mg daily 4.	Imbalance: Fatigue, irritability, hypertension, poor muscle coordination, poor heart function. 2.	Mineralizing minerals 1.	Calcium 1.	Sources: Molasses, raw dark green leafy vegetables, carrots, almonds, sesame seeds, tofu, 2.	Functions Build bones and teeth, vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling, hormonal secretion. 3.	Requirements: 0-6 months:200mg daily, 7 – 12 months: 260mg daily, 1-3 years:700mgdaily, 4-8 years: 1,000 mg daily, 9-13years: 1,300 mg daily, 19- 50 years: 1,000mg daily, 51- 70years:men-1,000 mg daily, women- 1,200mg daily, 71 and over 1200mg daily. 4.	Imbalance: osteoporosis, rickets, muscle cramps, convulsions, lethargy, abnormal heart rhythms, numbness and tingling in fingers, 2.	Phosphorous 1.	Sources: lentils, corn, nuts, legumes, dried fruits, fish 2.	Functions: maintain bone health and strength, energy production, maintain acid-base balance; assist in oxygen delivery throughout the body. 3.	Requirements:0-6 months: 100mg daily, 7-12 months: 275mg daily, 1-3 years: 460mg daily, 4-8years: 500mg daily, 9-13 years 1,250mg daily, 14 to 18 years 1,250mg daily, 19 and over 700mg daily. 4.	Imbalance:  loss of appetite, fatigue, irregular breathing, nervous disorders, retarded growth, general weakness, malfunction of the brain. 3.	Magnesium 1.	Sources: green vegetables, soy beans, almonds brown rice, nuts, seeds, whole grains. 2.	Functions: maintains healthy muscle, bone and heart. Catalyst for some enzymes, blood circulation. 3.	Requirements: 1-3 years : 80mg daily, 4-8 years: 130mg daily, 9-13 years: 240mg daily, 19-30 years: 410 mg daily, 31 and over male: 420 mg daily, female 320mg daily, pregnant women: 360mg daily, lactating women: 320mg daily. 4.	Imbalance: Hypertension, cardiovascular diseases, diabetes, loss of appetite, nausea, fatigue, weakness. 3.	Trace minerals 1.	Iron 1.	Sources: spinach, kale, collards, almonds, lentils,  Swiss Chard, blackstrap molasses, prunes, apricots. 2.	Functions: Main function is to form hemoglobin and myoglobin in the blood. Builds quality blood, increase resistance to stress and diseases. 3.	Requirements: non-vegetarians: 8 mg Daily, non-vegetarian women: 18mg daily, vegetarian men: 18mg daily, vegetarian women: 33 mg daily, pregnant women: 27mg daily, lactating women:10mg daily(for women lactating) 19 and older women: 9mg daily 4.	Imbalance: anemia, fatigue, pale skin. Difficulty breathing 2.	Zinc 1.	Sources: Spinach, green leafy vegetables, pumpkin seeds, sunflower seeds, sprouts. Chard, lamp, maple syrup, sesame seeds. 2.	Functions Balance blood sugar, stabilize metabolic rate, smell, taste, essential for formation of RNA & DNA, prevent weaken immune system. 3.	Requirements: 0-6 months: 2mg daily, 6-12 months: 3 mg daily, 1-3 years: 3 mg daily, 4-8 years: 5 mg daily, 9-13 years: 8 mg daily, male 14 and over 9mg daily, females 14-18 years: 12 mg daily, Pregnant females 18 or younger: 12 mg daily, pregnant females 19years and over 11mg daily, lactating females 18 or younger 13mg daily, lactating females 19 and over 12mg daily. 4.	Imbalance: Prolong wound healing, retarded growth, hair loss, low resistance to infection, and loss of taste or smell, loss of appetite. 3.	Iodine 1.	Sources: kelp, watercress, pineapple, turnips greens. Artichokes, sea weed, citrus fruits. 2.	Functions: Ensure proper function of the thyroid gland 3.	Requirements: 0-6 months: 110 mcg daily, 7- 12 months: 130mcg daily, 1-8 years: 90 mcg daily, 9-13 years: 120 mcg daily, 14-18 years 150mcg daily, 19 and older 150mcg daily, pregnant women 14 and older 220mcg daily, lactating women 14 and older 290mcg daily. 4.	Imbalance: Goiter, (enlargement of thyroid gland), cold hands and feet, irritability, nervousness. Fibrocystic breast disease, miscarriages 4.	Selenium 1.	Sources: button mushrooms, mustard seeds, kelp, garlic, vegetables, brewer’s yeast, Brazil nuts, 2.	Functions: protects cells, antioxidant, aid the regeneration of liver, inhibit free radicals. 3.	Requirements: 1-3 years: 20 mcg daily, 4-8 years:30mcg daily, 9-13 years: 40mcg daily, 14 and older 55mcg daily, pregnant females: 60mcg daily, lactating females 70mcg daily. 4.	Imbalance: Liver damage, muscle degeneration, premature aging, whitening of fingernail beds. 5.	Copper 1.	Sources: almonds, beans, peas, green leafy vegetables, whole grain, prunes, raisins, pomegranates. 2.	Functions: help body utilize iron, reduce free radical, aid in protein metabolism, aid, thyroid function, preserve myelin sheath that surrounds and protects nerves. 6.	Manganese 1.	Sources: Green leafy vegetables, raspberries, pineapple, garlic, eggplant, turnips, thyme, turmeric, clove, maple syrup, grapes, leeks, tofu, beets, broccoli, whole wheat. 2.	Functions: aids in fat digestion and utilization, nourish nerves, brain and assist in normal reproductive function, maintain normal blood sugar levels, protect against free radicals. 7.	Chromium 1.	Sources: Mushrooms, brewer’s yeast, cane juice, tomatoes, onions, whole grains. 2.	Functions: Aid in cholesterol metabolism, synthesis of heart protein, maintain normal blood sugar and insulin levels. 8.	Molybdenum 1.	Sources: Black beans, walnuts, lentils, millet, buck wheat, brewer’s yeast, 2.	Functions: Necessary for conversion of purines to uric acid. Essential for the function and repair of healthy cells. 9.	Fluoride 1.	Sources: Sea water, nearly all conventional foods. 2.	Functions: May inhibit tooth decay.

References:

http://chemistry.about.com/od/elementfacts/a/10-Sodium-Facts.htm http://www.livestrong.com/article/473277-sodium-requirements/ http://www.faqs.org/health/topics/4/Sodium-imbalance.html http://www.umm.edu/ency/article/002417fod.htm http://www.nlm.nih.gov/medlineplus/ency/article/002417.htm Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007. nstitute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academy Press, Washington, DC, 2004. htthttp://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/p://www.healthaliciousness.com/articles/food-sources-of-potassium.php http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115 Book reference: Dr. Paavo Airola N.D., Ph.D.