In my last few posts I have been discussing the macrominerals, their benefits and the potential negative symptoms of overdosing on any of the seven.  In this article I will be looking at the other side of the coin and discussing 15 disadvantages of macromineral deficiency.

1) BLOOD PROBLEMS:- Being deficient in certain macrominerals can lead to a variety of blood related problems.  Not getting enough calcium can lead to high blood pressure which ultimately causes damage to your blood vessels and vital organs.  Failing to eat enough magnesium can reduce blood levels of calcium and potassium.  Consuming low levels of phosphorus can cause anemia (a low red blood cell count) whilst not eating enough sulphur can cause problems with your circulation.

2) BONE PROBLEMS:- Consuming low levels of calcium, phosphorus or sulphur can lead to a selection of bone related problems.  Calcium deficiency is linked with osteoporosis (a condition where your bone mineral density is reduced) and rickets (a condition where the bones become soft in young children) whilst not eating enough phosphorus can cause osteomalacia (a condition where your bones become soft and less rigid).  On top of this a lack of sulphur in your diet can lead to arthritis (a condition where your joints become inflamed).

3) CONFUSION:- Not eating enough phosphorus, potassium or sodium can in some cases cause confusion.  This makes it difficult to think clearly and perform normal physical functions.

4) HEARTBEAT INTERFERENCE:- Being deficient in magnesium or potassium can interfere with your heartbeats.  Not getting enough magnesium causes your heart to beat more rapidly whilst not getting enough potassium leads to irregular heartbeats.  Both kinds of heartbeat interference can cause damage to your heart if they do not return to normal levels in the long term.

5) HEADACHES:- Failing to eat the recommended daily allowance (RDA) of sodium can lead to headaches.  Whilst in most cases headaches are not dangerous they can be very unpleasant making it difficult to concentrate and get on with your daily routine.

6) MUSCLE DISCOMFORT:- Getting low levels of certain macrominerals can cause muscle discomfort ranging from the relatively mild (muscle twitching) to the more serious (muscle pain).  Not eating enough calcium can cause your muscles to cramp whilst not eating enough chloride can cause them to twitch.  Failing to consume enough potassium can cause muscle weakness whilst failing to consume adequate amounts of sodium can cause muscle twitching.  In most cases these muscle discomforts do not pose a serious health risk but they be extremely uncomfortable and make it almost impossible to perform any type of exercise.

7) HAIR, NAIL AND SKIN PROBLEMS:- Sulphur is plays a key role in the health of your hair, nails and skin.  Therefore, being deficient in this mineral can lead to a variety of problems in these areas which include poor hair and nail growth and a other skin problems.  Potassium deficiency can also have a negative impact on your skin causing it to become dry.

8) INFECTION:- Not eating the RDA of phosphorus can increase your susceptibility to infection.  This can potentially be very damaging to your health if you contract a serious infection.

9) INCREASED INFLAMMATION:- Inflammation is your body’s initial response to infection, injury or irritation.  It is characterised by pain, redness, stiffness and swelling.  In most cases inflammation is a positive and necessary process as as your body tries to protect itself and fix any damage.  However, in certain cases inflammation is unnecessarily triggered by an external factor and instead of protecting the body it starts to cause damage to itself.  One thing that can cause unnecessary inflammation is a sulphur deficiency.  In the short term increased inflammation is extremely uncomfortable but if untreated it can cause irreversible damage.

10) NAUSEA:- Not getting enough magnesium or sodium can lead to nausea (a feeling of discomfort in the upper stomach with a strong urge to vomit).  Whilst in most cases nausea is unpleasant and not harmful, if it leads to excessive vomiting it can cause you to lose other minerals from your stomach and become deficient.

11) NERVE DISORDERS:- Being deficient in sulphur can lead to a variety of nerve disorders which include nerve damage, numbness, pain and poor reflexes.  A magnesium deficiency can also cause numbness and tingling.

12) POOR APPETITE:- Consuming low levels of phosphorus can have an adverse effect on your appetite.  In the short term this is not a serious condition.  However, if it continues for a long period a poor appetite can lead to other mineral and vitamin deficiencies as you will fail to get the RDA from your diet.  It can also lead to a calorie deficit meaning which will cause you to lose weight and prevent your body from performing a number of essential functions.

13) THIRST:- Potassium is very important when it comes to maintaining fluid balance in the body so a deficiency can often lead to fluid related symptoms.  One such symptom is an extreme, unquenchable thirst.

14) VOMITING:- Failing to consume enough magnesium or potassium can cause you to vomit.  In most cases vomiting is unpleasant and does not cause any long term damage.  However, it can cause other vitamins and minerals to be excreted from the stomach leading to further deficiencies.

15) LOSS OF ENERGY:- Being deficient in certain macrominerals can reduce your energy levels in various ways.  Not getting enough chloride, magnesium or phosphorus can make you feel weak and lacking in energy whilst low levels of sodium can make you feel tired and lethargic.  Whilst the above are not serious problems they can inhibit your performance and stop you functioning at your optimal level.

HOW CAN I AVOID MACROMINERAL DEFICIENCY?

Unlike macromineral overdoses, sometimes a deficiency is beyond your control.  Diarrhea, vomiting and other health conditions can cause various nutrients to be removed from your body even if you are getting good amounts from your diet.  Furthermore, certain health conditions and medications can inhibit your absorption of various macrominerals.  The best way to avoid deficiency is to ensure that you consume the RDA for each and also to be aware of other possible factors that can cause a deficiency.  Below I have listed the RDA for each macromineral and any other factors that can potentially cause a deficiency:
- Calcium:- RDA of between 1000mg-1200mg for adults.  Deficiency is usually the result of low dietary consumptions.
- Chloride:- RDA of 750mg for adults.  Deficiency can be caused by a variety of factors including diarrhea, low dietary consumption, sweating, surgery, vomiting and use of certain diuretics.
- Magnesium:- RDA of 300mg-400mg for adults.  Deficiency is usually the result of low dietary consumption.  However, it can also be caused by diarrhea, excessive loss of magnesium in the urine (caused by alcohol abuse, diabetes and kidney problems), problems with your digestive tract (which inhibits absorption) and vomiting.
- Phosphorus:- RDA of 700mg for adults.  Deficiency is uncommon as phosphorus can be found in a wide variety of foods.  However, it can be caused by alcohol abuse, diabetes, liver disease and other medical conditions that interfere with phosphorus absorption.
- Potassium:- RDA of 4700mg for adults.  Deficiency is rare because potassium can be found in a wide selection of foods.  However, it can be caused by consuming a high concentration of sodium compared with potassium, digestive problems (which inhibit absorption) and excessive fluid loss (caused by certain medications, diarrhea, sweating and vomiting).
- Sodium:- RDA of 1600mg for adults.  Deficiency is uncommon as most modern diets contain too much sodium.  However, it can be caused by certain diseases, certain medications, diarrhea, excessive sweating and vomiting
- Sulphur:- No RDA but most sources suggest a daily intake of between 800mg-1000mg.  Deficiency is very rare and often only occurs in people following a low protein diet.

SUMMARY

As you can see macromineral deficiencies cause a lot of the common ailments that we often just accept as part of our day to day lives.  So next time you feel really thirsty perhaps it is not being caused by a lack of hydration but a lack of potassium.  When you feel lethargic maybe you just need to eat some more chloride, magnesium or phosphorus.  If you are feeling sick and nauseous maybe you are not actually ill but just need some magnesium or sodium.

Whilst a lot of macromineral deficiencies are rare you need to be aware of them to ensure you avoid them.  Try and eat the RDA for each macromineral and if you have reason to believe you may be deficient as a result of the other factors discussed above then consult your doctor immediately.  By doing this you can avoid all the negative symptoms discussed in this article and enjoy all the health benefits associated with the seven macrominerals.

Now I want to hear from you guys.  Do you think you may have unknowingly been deficient in one or more macrominerals?  Were you aware of all the deficiency symptoms discussed in this article.  Leave a comment and let me know.

In my previous post I discussed the many benefits of macrominerals.  Whilst getting your recommended daily allowance (RDA) of all 12 macrominerals can have a hugely positive effect on your health a lot of people go too far and end up overdosing.  Unfortunately, this can have a negative effect on your health.  In this article I will be discussing 12 of the potential symptoms caused by overdosing on the macrominerals.

1) CALCIFICATION OF THE SOFT TISSUES:- Overdosing on phosphorus can lead to calcification of the soft tissues and major organs.  This is a condition where calcium is deposited on the soft tissues and major organs causing them to harden and stop functioning properly.

2) DEHYDRATION:- Eating too much calcium can cause you to become dehydrated.  This leads to symptoms such as thirst, muscle cramps, nausea and weakness.  Dehydration can also damage your joints, liver and muscles.

3) DIARRHEA:- Consuming too much calcium, magnesium, phosphorus or potassium can lead to diarrhea.  Not only is this a very unpleasant condition but it can also lead to dehydration, fevers and stomach pain.

4) FATIGUE:- Overdosing on magnesium can lead to extreme fatigue even when you are getting adequate amounts of sleep.  Not only is this unpleasant but it can also inhibit your performance during the day.

5) FLUID RETENTION:- Consuming excessive levels of chloride can make your body retain fluid.  This can lead to swelling in a number of areas such as your ankles, feet and hands.  In certain cases these swollen areas become painful and stiff.

6) HEART PROBLEMS:- Getting the RDA of potassium and sodium helps keep your heartbeats regular.  However, consuming too much of either negates this benefit and makes you more susceptible to heart attacks and heart disease.

7) HIGH BLOOD PRESSURE:- Chloride and sodium are both key nutrients for keeping you blood healthy.  However, overdosing on one or both of the two can raise your blood pressure.  High blood pressure has a number of negative health implications and can seriously damage your blood vessels and vital organs.

8) KIDNEY PROBLEMS:- Consuming excessive levels of sodium over a long period can cause kidney disease.  This then limits the amount of waste material that can be removed from your body.  Any waste materials that are not excreted start to build up and poison the body internally.  Long term, untreated kidney disease eventually leads to kidney failure which leaves your body unable to excrete any waste materials from the body.

9) MUSCLE WEAKNESS:- Overdosing on magnesium can cause muscle weakness.  Not only can this be irritating but it may also make it difficult to perform every day activities.

10) REDUCED MICRONUTRIENT ABSORPTION:- Eating large amounts of phosphorus can interfere with absorption of several key micronutrients including calcium, iron, magnesium and zinc.  This then means you will fail to get the full benefits even when eating the RDA of these four minerals.

11) STOMACH PROBLEMS:- Overdosing on certain macrominerals can lead to various stomach problems.  Eating too much calcium can lead to stomach pain whilst getting too much magnesium can cause stomach cramps.

12) VOMITING:- Consuming high levels of calcium, magnesium or potassium can cause you to vomit.  Whilst vomiting generally does not cause any serious damage to your body it is an unpleasant experience.  However, prolonged vomiting can cause you to become deficient in the minerals and vitamins as they are excreted from your stomach.

HOW CAN I AVOID MACROMINERAL OVERDOSE?

In summary, the macrominerals are essential for good health but you need to moderate your consumption.  Ideally you should stick to the RDA for each one but at the very least you should stay within the tolerable upper limits.  Both the RDA and the tolerable upper limit for each of the seven macrominerals are listed below:
- Calcium:- RDA of between 1000mg-1200mg for adults.  Tolerable upper limit of 3000mg per day.
- Chloride:- RDA of 750mg for adults.  No upper limit specified but it is advisable to stay close to the RDA.
- Magnesium:- RDA of 300mg-400mg for adults.  Tolerable upper limit of 1000mg per day.
- Phosphorus:- RDA of 700mg for adults  Tolerable upper limit of 4000mg per day.
- Potassium:- RDA of 4700mg for adults.  No upper limit specified but it is advisable to stay close to the RDA.
- Sodium:- RDA of 1600mg for adults.  Tolerable upper limit of 2300mg per day.
- Sulphur:- No RDA but most sources suggest a daily intake of between 800mg-1000mg.  No upper limit specified as there are no reported overdose symptoms.

SUMMARY

I hope this article helps keep your macromineral consumption within safe limits.  Whilst getting the RDA of each is very important, overdosing can be extremely dangerous.  However, if you follow the advice in this article you can avoid all the negative symptoms discussed.

What are your thoughts on the macrominerals?  Do you eat too much of any?  Have you experienced any of the negative symptoms discussed above?  Let me know your thoughts by posting a comment.

When it comes to healthy eating the macronutrients get an unfair amount of publicity.  Carbohydrates are constantly recommended as a great source of energy to keep you going throughout the day.  If you want to build big, strong muscles then protein is deemed essential.  Even dietary fats are now seen in a favourable light with more and more benefits being revealed as time passes by.

Whilst all this praise heaped on the macronutrients is valid, they are not the only nutrient your body needs to function properly.  Although they are required in much smaller dosages, the macrominerals are just as important for good health.  Today I will be focussing on this topic and providing you with 12 top macromineral benefits.

1) DISEASE PROTECTION:- Magnesium has been shown to protect you from a number of health conditions including diabetes and heart disease.  Two studies published in Diabetes Care [1] in 2004 looked at the dietary habits of men and women over a number of years and found a strong correlation between magnesium intake and a reduced type 2 diabetes risk.  This article from WebMD also suggests that magnesium can protect the heart from stress during exercise and allow people suffering from heart disease to exercise for longer periods.

2) FLUID BALANCE:- Your body needs chloride, potassium and sodium to keep a proper fluid balance within your body’s cells.  Maintaining a proper fluid balance is essential as cells that take in too little fluid will become dehydrated and die whilst cells that take in too much fluid will rupture and burst.  Proper fluid balance also ensures that your major organs stay hydrated and function properly.

3) IMPROVED MINERAL ABSORPTION:- Chloride, magnesium, phosphorus and sulphur all help your body absorb key minerals more effectively.  Chloride assists in the absorption of potassium whilst magnesium helps your body absorb calcium, phosphorus, potassium, sodium and vitamin C.  Phosphorus and sulphur both play a key role in the digestion of the B-complex vitamins.

4) HEALTHY BLOOD:- A number of macrominerals have a beneficial effect on your blood.  Calcium, chloride, potassium and sodium all help control and maintain blood pressure.  Magnesium also plays a key role in this area by promoting good circulation.

5) HEALTHY HAIR, NAILS AND SKIN:- If you want healthy hair, nails and skin then you need to make sure you get the recommended daily allowance (RDA) of sulphur.  Sulphur assists in the production of collagen (a connective tissue which helps keep your skin elastic) and keratin (a protein which keeps your hair, nails and skin strong and healthy).  It also helps keep your skin clear, glossy and free of blemishes.

6) HEALTHY METABOLISM:- The majority of the macrominerals play a key role in metabolism.  Chloride joins with hydrogen to form hydrogen chloride – a major ingredient in stomach bile.  Magnesium, phosphorus, potassium, sodium and sulphur are all equally important in this area and need to be present for proper digestion and metabolism.

7) HEALTHY ORGANS:- Calcium, potassium and sodium all support your vital organs and keep them healthy.  All three are essential for maintaining regular heartbeats whilst phosphorus also assists with kidney function and sodium aids the liver, pancreas and spleen.

8) PROPER MUSCLE CONTRACTIONS:- Your body uses various macrominerals to perform muscle contractions.  Calcium, phosphorus, potassium and sodium all support different muscle contractions including your heartbeat.

9) PROPER NERVE TRANSMISSIONS:- Calcium, magnesium, phosphorus and sodium all help the nerves communicate effectively by promoting proper nerve transmissions.

10) REGULATING THE ACID BASE BALANCE:- Chloride and potassium are both key nutrients in the regulation of the acid base balance.  The acid base balance of the blood is hugely important to your health.  If the blood becomes slightly too acidic or slightly too alkaline it can cause serious damage to your major organs.

11) REMOVAL OF WASTE MATERIALS:- Chloride and sulphur both help keep your body free from waste.  Chloride allows your blood to transfer waste carbon dioxide to your lungs where it can then be exhaled.  Sulphur assists in the removal of toxins and other waste materials from your body.

12) STRONG BONES AND TEETH:- Calcium and phosphorus work together to build and maintain strong bones and teeth.  Being deficient in either mineral can lead to bone related problems such as osteomalacia (softening of the bones) and osteoporosis (reduced bone density).

As you can see the macrominerals have a number of key roles in your body.  They protect you from disease, keep your cells and organs healthy and support many internal functions and processes.  So if you are not currently keeping an eye on your macromineral intake perhaps now is the time to start.

Now I want to hear your thoughts.  Were you aware of what all seven macrominerals do for your body?  Does your diet give you a good supply of them all?  Leave a comment and let me know.

References:
[1] Lopez, R et al., (2004) Magnesium Intake and Risk of Type 2 Diabetes in Men and Women. Diabetes Care. 27,134-140.

Sources:
Got Magnesium?  Those with Heart Disease Should (WebMD)

In my last few articles I have been discussing each of the macrominerals in detail.  Today I am going to bring this information together and provide a summary of the seven macrominerals, the ways they benefit your health, the best food sources and the adverse effects of getting too little or too much.

WHAT ARE MACROMINERALS?

The macrominerals are the seven main (hence the term ‘macro’) minerals your body needs to function properly.  They are part of the micronutrient family (a group of nutrients which includes vitamins and minerals).  Micronutrients are distinguished from macronutrients because they contain no calories and are required in much smaller amounts.

Within the micronutrient family there is also a distinction between minerals and vitamins.  Minerals are inorganic compounds (they come from the soil and water) whereas vitamins are organic compounds (they come from plants and animals).

Within the mineral family there is then a further distinction between macrominerals (or main minerals) and microminerals (or trace minerals).  Macrominerals are generally required in amounts larger than 100mg per day and stored by the body in quantities greater than 5g whereas microminerals are not.

Below I will be discussing each of the seven macrominerals in greater detail:

1) CALCIUM

Discovery:- Calcium was discovered by Sir Humphry Davy in 1808.
Storage:- Calcium represents approximately 1.5% of an average adult’s bodyweight.  Around 99% is stored in the bones and teeth.  The rest is stored in the blood and cellular fluids.
Functions:- The main function of calcium is to support strong bones and teeth.  It is also responsible for controlling blood pressure, muscle contractions and nerve transmissions, helping the blood to clot and supporting proper muscle and nerve functions.
Recommended Daily Allowance (RDA):- Your body absorbs less calcium as you get older.  This means that your requirement increases as you age.  For very young children aged between 0-6 months the RDA is 210mg.  However, for people aged 51 years and over the RDA is a much higher 1200mg.
Food Sources:- Dairy products are a well publicised source of calcium but there are many more.  The list below contains five of the top calcium food sources:
- Almonds = 266mg per 100g serving.
- Cheese = 721mg per 100g serving.
- Milk = 114mg per 100ml serving.
- Spinach = 136mg per 100g serving.
- Yoghurt = 200 mg per 100g serving.
Overdose Symptoms:- Eating excessive levels of calcium (3000mg per day or more) can lead to a number of negative symptoms including dehydration, diarrhea, lethargy, nausea, stomach pain and vomiting.
Deficiency Symptoms:- Failing to get the RDA of calcium can cause high blood pressure, muscle cramp and osteoporosis (reduced bone density).

2) CHLORIDE

Discovery:- Chloride was isolated by Sir Humphry Davy in 1807 after Carl Whilhelm Scheele initially discovered it as the compound dephlogisticated marine acid (a combination of chloride and oxygen).
Storage:- Chloride represents around 0.15% of an average adult’s bodyweight and is stored in the fluids outside the body’s cells.
Functions:- Chloride has various functions in the body.  It assists in the production of glandular hormones, helps you absorb potassium and helps maintain proper blood pressure and volume.  On top of this chloride plays a key role in digestion and metabolism, helps remove waste carbon dioxide from the body and maintains a proper fluid balance inside and outside the cells.
RDA:- Our need for chloride increases as we age.  Very young children need 180mg per day whilst fully grown adults require 750mg per day.
Food Sources:- Chloride can be found in a variety of foods which include:
- Butter = 1300mg per 100g.
- Cheddar Cheese = 1060mg per 100g.
- Olives = 300mg per 100g.
- Table Salt = 59900mg per 100g.
- Wholemeal Bread = 860mg per 100g.
Overdose Symptoms:- Presently there is no upper limit on chloride consumption.  However, some people have experienced breathing difficulties, fluid retention and high blood pressure when eating extremely high levels of this nutrient.
Deficiency Symptoms:- Chloride deficiency can be caused by poor dietary choices, certain medications, diarrhea, vomiting and surgical procedures.  If you do become deficient it can lead to muscle spasms and weakness.

3) MAGNESIUM

Discovery:- Henry Wicker is credited with the initial discovery of magnesium in the form of ‘Epsom Salts’ in 1618.  Following this discovery, Joseph Black recognised that ‘Epsom Salts’ contained the element magnesium in 1755.  Sir Humphry Davy made the final breakthrough and isolated magnesium in 1808.
Storage:- Magnesium represents approximately 0.05% of an average adult’s bodyweight.  Around 60% is stored in the bones and teeth with the other 40% stored in the muscles and soft tissues.
Functions:- Magnesium is responsible for over 300 biomechanical reactions in the body.  It assists in the metabolism of all the macronutrients and some of the micronutrients.  It also helps the muscles and nerves relax, promotes good blood circulation and supports healthy bone growth.  Magnesium has also been linked with protection from certain diseases including diabetes and heart disease.
RDA:- The RDA for magnesium increases as we get older.  Children aged 0-6 months need 30mg per day.  However, the daily requirement for adults aged 31 years and over increases to 420mg for men, 320mg for women and 360mg for pregnant women.
Food Sources:- Magnesium can be found in various foods including:
- Almonds = 279mg per 100g.
- Black Beans = 70mg per 100g.
- Brazil Nuts = 229mg per 100g.
- Pumpkin Seeds = 539mg per 100g.
- Spinach = 87mg per 100g.
Overdose Symptoms:- It is almost impossible to overdose on magnesium through diet alone.  However, if supplementary doses of 1000mg per day or over are taken it can lead to a number of negative symptoms such as diarrhea, fatigue, stomach cramps and vomiting.
Deficiency Symptoms:- Magnesium deficiency is generally caused by failing to eat enough of this nutrient although it can be caused by other factors including alcohol abuse, disease and illness.  The symptoms of deficiency often vary between individuals but can include muscle cramps, nausea, numbness, poor appetite, rapid heartbeats and vomiting.

4) PHOSPHORUS

Discovery:- Phosphorus was discovered accidentally by German alchemist Henning Brand in 1669 during an experiment where he tried to convert metals into gold.
Storage:- Phosphorus represents around 1% of an average adult’s bodyweight.  Approximately 85% of this is stored in the bones and teeth (as calcium phosphate) with the remaining 15% stored in the cells and bodily fluids.
Functions:- The main function of phosphorus is to work with calcium and support the growth of strong, healthy bones and teeth.  On top of this it also helps activate the B-complex vitamins, assists in the construction of healthy cell membranes, helps create deoxyribonucleic acid (DNA) and ribonucleic acid (RNA) and supports proper kidney function.
RDA:- Our phosphorus requirements fluctuate throughout our lifetime.  Children aged 0-6 months need just 100mg per day but this increases to a much larger 1250mg per day for children aged 9-18 years.  Adults aged 19 years and over need to consume 700mg of magnesium per day.
Food Sources:- The best sources of phosphorus are high protein foods with some of the best choices being:
- Beef Fillet Steak = 265mg per 100g.
- Brazil Nuts = 590mg per 100g.
- Cheddar Cheese = 520mg per 100g.
- Chicken = 190mg per 100g.
- Milk = 100mg per 100g.
Overdose Symptoms:- Having too much phosphorus in the body is extremely rare and normally only occurs as the result of certain types of kidney disease.  When phosphorus levels in the body do become too high it can lead to calcium being deposited on the soft tissues (which causes them to harden) and reduced absorption of the other macrominerals.
Deficiency Symptoms:- Being deficient in phosphorus is just as rare as overdosing.  When deficiencies do occur they are generally caused by alcoholism and certain diseases that inhibit your ability to absorb this nutrient.  The symptoms of phosphorus deficiency include anemia (a low red blood cell count), confusion, increased risk of infection, osteomalacia (softening of the bones) and weakness.

5) POTASSIUM

Discovery:- Potassium was successfully isolated by Sir Humphry Davy in 1807.
Storage:- Potassium represents approximately 0.35% of the bodyweight in an average adult with the vast majority being stored within the body’s cells.
Functions:- Potassium has many roles in the body which include helping your body break down carbohydrates and protein, promoting muscle growth, regulating blood pressure and supporting nerve transmissions.
RDA:- The RDA for potassium increases as we age.  Children aged 0-6 months need just 400mg per day whilst adults aged 19 years and over need a much larger 4.7g per day.
Food Sources:- Fruits and vegetables are often the best source of potassium.  The list below contains some of the best food sources:
- Bananas = 350mg per 100g.
- Dried Apricots = 1880mg per 100g.
- Fillet Steak = 470mg per 100g.
- Scallops = 580mg per 100g.
- Spinach = 490mg per 100g.
Overdose Symptoms:- Your body regulates blood levels of potassium very tightly meaning it is extremely difficult to overdose on this nutrient.  However, kidney disease and other infections can interfere with this process and contribute to a potassium overdose.  This can lead to diarrhea, nausea, stomach pain and ulcers.
Deficiency Symptoms:- Dietary deficiencies of potassium are also extremely rare.  However, excessive fluid loss, consuming high levels of sodium and digestive problems can all interfere with potassium absorption and lead to low levels in the body.  The symptoms of potassium deficiency include confusion, dry skin, muscle cramps and thirst.

6) SODIUM

Discovery:- Sir Humphry Davy successfully isolated sodium in 1807.
Storage:- Sodium represents around 0.15% of an average person’s bodyweight most of which is stored in the blood and fluids that surround the body’s cells.
Functions:- Sodium has multiple roles in the body which include helping your body break down carbohydrates and protein, keeping minerals soluble in the blood, keeping your joints flexible, maintaining blood volume, supporting the major organs, supporting muscle contractions and supporting nerve transmissions.
RDA:- The UK RDA for sodium is 1600mg for healthy men and women but this drops to 1500mg for people suffering from high blood pressure.
Food Sources:- Table salt is by far the richest dietary source of sodium but other foods also contain high levels.  Five of the best food choices include:
- Cheddar Cheese = 610mg per 100g.
- Olives = 1800mg per 100g.
- Prawns = 1590mg per 100g.
- Salted Butter = 840mg per 100g.
- Table Salt = 38850mg per 100g.
Overdose Symptoms:- A large majority of people eat much more than the recommended 1600mg of sodium per day because their diets contain high levels of processed foods.  Eating too much sodium can lead to fluid retention, high blood pressure, heart disease, kidney disease and swelling in the hands and legs.
Deficiency Symptoms:- Since most modern diets contain more than enough sodium deficiencies are very rare.  When people do become deficient it is often due to sodium being removed from the body (through diarrhea, sweating and vomiting) or sodium absorption becoming inhibited (as the result of certain diseases and medication).  Sodium deficiencies can lead to confusion, headaches, lethargy and nausea.

7) SULPHUR

Discovery:- Sulphur was officially recognised as an element in 1777 by the French chemist Antoine Lavoisier.
Storage:- Sulphur represents approximately 0.25% of an average adult’s bodyweight.  The hair, nails and skin contain particularly high levels of sulphur but it can be found in all the body’s cell and tissues.
Functions:- The main role of sulphur is to treat joint and skin conditions.  It also helps your body ingest carbohydrates, dietary fats and certain B-complex vitamins.  On top of this sulphur assists in the production of collagen (your body’s main connective tissue), insulin (a hormone that helps control blood glucose levels) and keratin (a protein that promotes healthy hair, nails and skin).
RDA:- There is no official RDA for sulphur although most sources agree that an intake of between 800mg and 100mg is adequate.
Food Sources:- High protein foods are often the best food choice when it comes to sulphur but certain vegetables also contain high levels.  Five of the riches food sources are:
- Brazil Nuts = 290mg per 100g.
- Cheddar Cheese = 230mg per 100g.
- Chicken = 300mg per 100g.
- Egg = 180mg per 100g.
- Spinach = 90mg per 100g.
Overdose Symptoms:- At present there is no recommended upper limit on sulphur consumption and no reported side effects associated with consuming high levels of this nutrient.
Deficiency Symptoms:- Sulphur deficiencies are extremely rare and normally only affect people who follow a low protein diet.  The symptoms of not getting enough sulphur include arthritis, circulatory problems, inflammation, nerve disorders and skin problems.

SUMMARY

The macrominerals are vital for good health and all help your body function in different ways.  Whilst they are required in much smaller amounts than the macronutrients you still need to ensure that you get the RDA of each one.  So if your diet is lacking in any of the seven make the necessary adjustments and add some new foods to your diet.

Now I want to hear from you guys.  Do you get enough of each macromineral?  Have you ever experienced any of the symptoms related to deficiency or overdose?  Let me know by leaving a comment.