| calcium (Ca) | chloride (Cl-) | chrome (Cr) | iron (Fe) | fluoride (Fl-) |
| iodine (I) | potassium (K) | cobalt (Co) | copper (Cu) | magnesium (Mg) |
| manganese (Mn) | molybdenum (Mo) | sodium (Na) | nickel (Ni) | phosphorous (P) |
| selenium (Se) | zinc (Zn) | |||
Minerals
Minerals are an important part of people's diets. Some minerals, known as essential minerals, are required by the body in small quantities and must be consumed with food. They are important for virtually all body processes such as development, metabolic functions, growth, the interaction between muscles and nerves etc. The required levels are highly dependent on age, gender, activity, state of health and lifestyle.
Minerals are classified according to the quantities found in the body as either quantity elements or trace elements. Minerals with a concentration above 50 mg/kg of body weight are classified as essential quantity elements (calcium, chloride, potassium, magnesium, sodium, phosphorus), with minerals with a lower concentration are designated essential trace elements(chrome, iron, fluoride, iodine, cobalt, copper, manganese, molybdenum, nickel, selenium, zinc)
The precise functions of various trace elements have not yet been exhaustively clarified.
Unlike vitamins, most minerals have hardly any light, heat or oxygen sensitivity at all. They can, however, be washed out during processing.
Calcium (Ca)
Sources: Milk and milk products, Ca-rich mineral water, broccoli and white beans are important sources of calcium. Vitamin D helps the body to absorb Ca.
Functions/Properties: Ca is of central importance to the development of bones and teeth and has a range of other important effects, e.g. as an anticoagulant, in the transmission of nervous impulses and improving muscle responsiveness.
Excessive/Insufficient Intake: Osteoporosis is the most common result of Ca deficiency today. Low blood Ca levels lead to neuromuscular hyperexcitability. Indications of excessive levels include abdominal deposits of Ca and gall stones.
Chloride (Cl-)
Sources: Most staple sources of nutrition are relatively low in Cl-. Cl- is added to a lot of foodstuffs through processing in the form of cooking salt. Foods such as sausage products, cheese, black olives and bread are therefore rich in Cl-.
Functions/Properties: In association with sodium, Cl- helps to regulate the body's water and the osmotic pressure in the cells. Furthermore, it plays an important role in the nervous and muscle systems.
Excessive/Insufficient Intake: Excessive levels of Cl- can lead to large intakes of sodium. In people with a genetic predisposition, this may lead to high blood pressure. It is still unclear why some people are "salt sensitive".
Chrome (Cr)
Sources: Cr is found in foods in both inorganic and in organic form. Living organisms primarily contain trivalent Cr. Beer yeast, innards, meat, grains and molasses are good sources.
Functions/Properties: Cr plays an important role in the metabolism of carbohydrates and is also involved in the metabolism of fats. It helps in reducing "bad" LDL cholesterol and increasing "good" HDL cholesterol levels. Furthermore, it is important for the formation of proteins.
Excessive/Insufficient Intake: The form of Cr is important when it comes to absorbing Cr. Organic trivalent Cr is much more effectively absorbed than inorganic Cr. People who are low in Cr may experience diabetes-like symptoms due to the increased circulation of insulin. There is no danger of excessive doses of organic trivalent Cr.
Iron (Fe)
Sources: Haemoglobin-bound Fe (Hae-Fe) is more common in animal-based products such as meat and fish. Non-Hae-Fe, on the other hand, is to be found in egg yolks, cereals, legumes, sunflower seeds etc.
Functions/Properties: Over two thirds of the human body's Fe content is in the haemoglobin (the blood protein responsible for transporting oxygen). Fe is particularly important for transporting, storing and activating oxygen. This trace element is also important for the immune defence.
Excessive/Insufficient Intake: While women's average Fe intake is often far below recommended levels, men's levels are often above the recommended levels. Insufficient intakes of iron result in anaemia, drowsiness, increased vulnerability to illness. Overdoses resulting from excessive consumption of iron supplements can cause liver, heart and pancreas damage.
Fluoride (Fl-)
Sources: Fluoride is a particularly reactive element and is only found in chemically-bonded forms as Fl-. Fl- is found in meat and plant-based foods (e.g. fish, grains, walnuts, black tea, mineral water etc.), however only in small quantities. The most significant source in Switzerland is table salt with added fluoride.
Functions/Properties: Fl- is particularly important for protecting teeth from decay and to maintain enamel. It also plays a role in mineralising bones and teeth.
Excessive/Insufficient Intake: Fl- deficiency leads to increased risk of tooth decay. In cases of acute Fl- overdoses, people may experience gastrointestinal complaints. This is manifested in bone fluorosis and through joint pain and stiffness.
Iodine (I)
Sources: I in form of iodide is found in plants and in sea water. Foods such as saltwater fish, seafood, green vegetables and foods prepared with iodine salt. As a prophylactic measure, table salt in Switzerland has added iodine.
Functions/Properties: About half of the human body's I content is in the thyroid gland, where it is part of the thyroid hormones. These hormones are of key importance to a number of different metabolic processes.
Excessive/Insufficient Intake: I deficiency is one of the most common causes of avoidable mental illness. Extreme cases of I deficiency are referred to as cretinism. Excess iodine is generally disposed of via the kidneys. Dietary iodine does not have an effect on thyroid hyperfunction.
Potassium (K)
Sources: K is found in all foods. Among the better sources are dried fruit, bananas, vegetables such as potatoes, spinach, leaf beet, corn salad and legumes.
Functions/Properties: In association with sodium and chloride, potassium regulates the body's water levels. It is a sodium counterpart and is important for the transmission of nerve and muscle impulses and for cell growth.
Excessive/Insufficient Intake: K deficiency is extremely uncommon in people with a healthy diet. Diarrhoea and taking diuretics can lead to massive K loss and cause K deficiency. This can cause problems with the skeletal muscles, the gastric system and the heart. K poisoning can be a result of irregular bowel movements and can lead to interference with heart function.
Cobalt (Co)
Sources: Humans rely on cobalamin (Vitamin B12) for their cobalt intake. Important sources include the following animal products: innards, herrings, trout, eggs and milk.
Functions/Properties: Co is the central component of Cobalamin. It plays a key role in the production of blood, cell separation etc.
Excessive/Insufficient Intake: Co deficiency stems from an insufficient cobalamin supply and can lead to anaemia, nervous disorders and, in extreme cases, to memory problems. This means that children of strict vegan mothers are at high risk of suffering from insufficient cobalamin. There are no known overdose-related dangers.
Copper (Cu)
Sources: Cu is found in a wide range of foods. Key sources include innards, crustaceans, meat, legumes and cocoa.
Functions/Properties: In particular, Cu is required for neurotransmitter development (nervous system messenger substances) and connective tissue. This trace element plays a role in the antioxidation system and in iron transport.
Excessive/Insufficient Intake: Cu deficiency is extremely uncommon in people with a healthy diet. It is generally caused by rare genetic diseases. Deficiencies lead to anaemia, reduced skin and hair pigmentation and nervous system disruptions. Cu toxicity is low, meaning that there is no danger of overdose poisoning.
Magnesium (Mg)
Sources: Mg is not found in many foods. The highest quantities are found in cereals, sunflower seeds, almonds, peanuts, cocoa and bananas.
Functions/Properties: Mg is important for bone and tooth development, metabolic processes and muscle, enzyme and nerve functions. Furthermore, Mg plays a role in the synthesis of genetic material (DNA).
Excessive/Insufficient Intake: Sufficient levels of Mg protect the heart and can prevent night cramping of the calves. In western countries, classical symptoms of Mg deficiency such as neuromuscular problems and tetanus are uncommon. Short-term excessive levels of Mg lead to diarrhoea.
Manganese (Mn)
Sources: Mg is not found in many foods. The highest quantities are found in cereals, sunflower seeds, almonds, peanuts, cocoa and bananas.
Functions/Properties: Mg is important for bone and tooth development, metabolic processes and muscle, enzyme and nerve functions. Furthermore, Mg plays a role in the synthesis of genetic material (DNA).
Excessive/Insufficient Intake: Sufficient levels of Mg protect the heart and can prevent night cramping of the calves. In western countries, classical symptoms of Mg deficiency such as neuromuscular problems and tetanus are uncommon. Short-term excessive levels of Mg lead to diarrhoea.
Molybdenum (Mo)
Sources: Mo is found in both plant-based and animal-based foods. Key sources include legumes, spices, wheat germ, eggs and innards.
Functions/Properties: It has emerged that Mo is particularly important for enzymes which are required for metabolic processes and the production of uric acid. Mo is not directly bonded to the enzymes, but is instead part of a sulphur-based molecule.
Excessive/Insufficient Intake: Deficiency symptoms have been described in metabolic studies. This relates to disruption of enzyme function. It is not possible to get excessive Mo levels simply through nutrition. Gout or copper deficiencies may result from Mo overdoses through excessive consumption of supplements.
Sodium (Na)
Sources: Staple foods do not contain much Na. Cooking salt is rich in Na. This means that foods containing salt such as sausage products, cheese, black olives and bread are rich in Na.
Functions/Properties: In association with potassium and chloride, Na helps to regulate the body's water and the osmotic pressure in the cells. Furthermore, it plays an important role in a range of nervous and muscle functions as well as in the digestive system.
Excessive/Insufficient Intake: Na deficiency is extremely uncommon in people with a normal diet. Excessive levels of Na can lead to high blood pressure in people with a genetic predisposition. It is still unclear why some people are "salt sensitive".
Nickel (Ni)
Sources: Humans receive their Ni intake through the consumption of plant-based foods such as cocoa, legumes, black tea, grains and nuts.
Functions/Properties: Ni plays a role in iron reabsorption and is probably involved in growth processes. The precise functions of Ni in the human body are, however, widely unknown – for this reason, it is also disputed whether Ni is an essential trace element or not.
Excessive/Insufficient Intake: There are no known deficiency symptoms in humans. Ni overdoses manifest themselves in asthma-like symptoms which only occur through inhalation. Ni causes the most common contact allergies.
Selenium (Se)
Sources: Key sources include liver, fish, meat, eggs, legumes and grains. The Se content of plants depends largely on where the plants are grown. While the soil of central Europe are low in Se, large areas of North America have Se rich soils.
Functions/Properties: Se is of particular importance because of the Se-based proteins in the body. This trace element protects the cells from dangerous radicals (antioxidant function) and from heavy metals. Furthermore, it is used to activate thyroid hormones.
Excessive/Insufficient Intake: Se deficiency symptoms have been seen in animal breeding for a long time. In humans, the only illness which has so far been clearly connected to Se deficiency is the Chinese heart muscle illness "Keshan disease". The first symptoms of Se poisoning are inconlusive; however the smell of garlic in one's breath indicates the presence of dimethyl selenide.
Phosphorous (P)
Sources: P is present in virtually all foods in the form of phosphate. Meat, fish, milk and milk products are all rich in phosphates. Melting cheese is particularly rich in phosphate, as phosphates are added in the form of melting salts.
Functions/Properties: P is almost exclusively present in the body as phosphate and is particularly important for bone and tooth development as well as for metabolic processes. Around 85 % of the body's P is to be found in the bones.
Excessive/Insufficient Intake: P deficiency is only described in parenteral nutrition i.e. in forms of feeding in which the bowels are bypassed. General weakness or a lack of energy are the main symptoms of P deficiency. In the long-term, the skeleton is likely to be subject to damage. In healthy people there is no risk of excessive intake. In people with limited kidney function, there is an increased risk of kidney calcification.
Zinc (Zn)
Sources: Oysters, cereals germ, veal liver and Brazil nuts are particularly rich in Zn. The most significant source of Zn when it comes to staple foods is meat – mainly because it is readily available.
Functions/Properties: Zn plays an important role in a range of bodily functions such as digestion, reproduction and growth. This trace element is also important for the immune system and the healing of wounds.
Excessive/Insufficient Intake: Insufficient Zn levels can lead to a reduced sense of taste, stunted growth, increased vulnerability to illness and slower healing of wounds. In the short-term acute overdoses of Zn can be highly poisonous and cause gastrointestinal complaints. In the long-term, Zn leads to reduced absorption of copper and iron. Anaemia is a key symptom therefor.