Together, minerals make up a mere four percent of your body, but their role is critical to your health. Any imbalance or deficiency of the following minerals can result in illness. But the balance can be restored and it’s nearly impossible to lack minerals with the correct diet.

Often the most frightening symptoms are traced to an imbalance of little-known minerals.

The right diet plays a key role here since the body doesn’t produce minerals naturally, which means we must rely on what we eat to acquire them in the right quantity. A diet rich in fresh fruits and vegetables are a must if your body is to be replenished adequately.

Nutritionists, who see 20 mineral deficient patients a week, draws a link to the environment, when she says, “Good soil is 45 percent minerals, but our soils today are lacking due to the rampant use of fertilizers, chemicals, pesticides and mono-cropping.”

Here is a guide on 10 crucial minerals and sources to acquire them:


Minimum Recommended Daily Allowance: 1,000 mg/day
Function: Builds and maintains strong bones and teeth; helps with muscle function; controls cell function, communication and signaling.
Cause and effect: Low levels make you prone to osteoporosis and easy fracture. A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. More of it leads to uneasiness, high BP, kidney and gall bladder stone, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack.
Sources: Dark leafy greens, Almonds, figs, carrots, raisins, brown rice, garlic, dates, spinach, sesame, cashew, papaya, celery.


Minimum Recommended Daily Allowance: 700 mg/day
Function: Works with calcium to form bones and teeth, helps create energy in the body, is part of cell membranes. Phosphorus is present in DNA and RNA, the body’s genetic material.
Cause and effect: Phosphorus is a mineral that is vitally important to the normal metabolism. About 70 percent of retained phosphorus combines with calcium in bone and tooth structure. Phosphorus deficiency may cause bone diseases such as rickets in children and osteomalacia in adults. An improper balance of phosphorus and calcium may cause osteoporosis.
Sources: Most prevalent in protein-rich foods, such as seeds (pumpkin, sunflower, chia, sesame), cheese (parmesan, romano, goat), nuts (brazil, pine, almond, cashew), salmon, beans and lentils.


Minimum Recommended dietary allowance: 2,000 mg/day (men and women)
Function: Essential for nerve function, muscle contraction, maintaining BP and a healthy balance of water in blood and body tissues.
Cause and effect: Deficiency can cause anxiety, fatigue and decreased heart rate. Excess of potassium causes hypertension. Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.
Sources: White beans, dark Leafy greens, potatoes, oranges, bananas, peanuts, beans, coconut water, spinach.


Minimum Recommended dietary allowance: 50 mcg/day
Function: Helps in sperm formation, protects cells from damage and regulates thyroid function. Selenium cuts risk of prostate, lung and colorectal cancer. It helps protect against free radical damage and cancer.
Cause and effect: A deficiency can cause muscle weakness, cardiomyopathy (enlarged heart) and immune dysfunction. In long term cases it may even lead to Hashimoto’s disease, a condition in which the body’s own immune system attacks the thyroid. An excess of selenium can lead to bad breath, diarrhea, and even hair loss.
Sources: Brazil nuts, seafood (oysters and crab), sunflower seeds, mushrooms (crimini) spices.


Minimum Recommended dietary allowance: 50 mcg/day
Function: Chromium is an essential mineral that is not made by the body and must be obtained from the diet. It is important in the metabolism of fats and carbohydrates. Chromium stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes. Chromium is also important in the breakdown (metabolism) of insulin.
Cause and effect: Because most people in the U.S. eat a diet of refined foods, many people don’t get even the minimal amount of chromium in their diets. Deficiency symptoms resemble diabetes because the body is unable to use insulin normally. Symptoms may include fatigue, increased thirst and urination, and extreme hunger.
Sources: Eggs, Wheat Germ, Green Peppers, Apples, Bananas, Spinach, Molasses, Butter, Black Pepper, Spices.


Minimum Recommended dietary allowance: 12 mg/day
Function: Boosts immunity (especially against lower respiratory tract infection, cold and cough), reproduction and the nervous system. Useful in blood clotting. Zinc is essential for building proteins, triggering enzymes, and creating DNA. It also helps the cells in your body communicate by functioning as a neurotransmitter.
Cause and effect: Deficiency leads to dermatitis, abnormal pregnancy and poor eyesight, abnormal sense of taste and smell. It can also lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.
Sources: Seafood (oysters), wheat germ, spinach, almonds, peanuts, chickpeas, , mushrooms, sunflower seeds, pumpkin seeds, cashews, cocoa, beans and white mushrooms.


Minimum Recommended Daily Allowance: 2 mg/day
Function: Aids in metabolism of iron, red blood cell formation and blood circulation. Helps in production of energy for cells. Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin.
Cause and effect: Low levels lead to blood circulation problem. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity, and since copper is essential for the absorption of iron, anemia.
Sources: Seafood (lobster and oysters), kale, shiitake mushrooms, cashews, sunflower and sesame seeds, wheat bran, pulses, dried fruit, avocadoes, goat cheese.


Minimum Recommended Daily Allowance: 150 mcg/day
Function: Works to make thyroid hormones.
Cause and effect: Diets deficient in iodine increase risk of retarded brain development in children (cretinism), mental slowness, high cholesterol, lethargy, fatigue, depression, weight gain, and goiter: a swelling of the thyroid gland in the neck. Please note that both too much and too little iodine can cause hypothyroidism.
Sources: Seafood, seaweed, cod, eggs, potatoes, navy beans


Minimum Recommended Daily Allowance: 10-12 mg/day
Function: To transport oxygen across the body via RBCs
Cause and effect: Low levels can lead to anemia, weakness, change in colour of nails, depression, and inattentiveness. Excess iron causes the production of harmful free radicals and will also interfere with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body.
Sources: Clams, mussels, oysters, green leafy vegetables, eggs, poultry, pumpkin seeds, most nuts, beans, pulses, and dark chocolate.


Minimum Recommended Daily Allowance: 10-12 mg/day
Function: Helps muscle and nerves function, steadies heart rhythm, maintains bone strength. Magnesium is also involved in at least 300 biochemical reactions in the body.
Cause and effect: Low levels causes high BP, muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess.
Sources: Dark leafy greens, pumpkin seeds, mushroom, spinach, almonds, mackerel, black-eyed peas, avocado, banana, kiwi fruit, beans, lentils, avocadoes, dried figs, and dark chocolate.

Disclaimer: The Minimum Recommended Daily Allowance mentioned above is meant for adults between the ages of 19 to 50.

About the Author

With almost twenty years spent researching and treating Cancer, I am a well respected author, teacher and health coach.

I do have a list of qualifications, but I find them cumbersome and false. The fact I am a qualified Holistic Doctor is neither here, nor there. Medical education is entirely corrupt and something that can be used against you. I go on courses in order to learn, not to buy a badge to hide behind, or a stick to beat people with.

So much nonsense has been written about me that I never read, or choose to absorb. It’s all about them, never about me. I have been attacked and targeted simply because I have helped people and not been silenced. A common misconception is that I am holistic, but the truth is I do not sit on either side of the imaginary divide between what is “mainstream” and what is “holistic.” There is greed and corruption on both sides and examples of bad practice in every field.
Personally, I am only interested in what works and improves the life of the patient.

In some cases, radiation can work and so am happy to recommend that route, if it works and saves a life in an emergency situation. But there is no ‘one size fits all’ and no cookie cutter protocol. There are many variables in healing the body. We are all individual and all capable of change, so each case must be considered individually. What works for one, may not work for another. Mass medication is wrong.
My research and work has led me all over the world and got me into some tight spots at times, but I am thankful for every twist and turn and have learned a lot from each. I am wiser as a result and see that life teaches us all. I recovered from breast cancer 20 years ago, which has saved my life over and over and made me very aware of how fleeting and precious life is. I live each day to the full and as if it were my last.
I have twenty children, many of whom are adopted, four are mine naturally. I love and adore them all and am honored to have been able to raise them, for now they are strong and independent adults. My children are the most important people in my life.

I despise materialism, I have old fashioned views and feel the modern world has lost much in the way of values and common decency. So I travel the world with my partner and 6-year-old daughter, helping people and sharing knowledge. I am still learning and feel that everyday is a school day. The reason I started this blog was so I could pass on some of this knowledge to others.

I speak the truth about everything and my honest approach shocks many, as I tend to say the things most people would not. I focus on solutions, as I am a problem solver at heart and there is only one truth. Stick to the truth and you will never go far wrong.

I hope you enjoy our blog site and the articles we labor over for your benefit. Please donate to the cause on the page above, as we do not receive a penny in advertising, or sponsorship. It is all from the heart.

Love and light.
Amanda Mary Jewell


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