Welcome to ‘essential minerals’. Here you will find tips to make the most out of the minerals your body needs.
Time-to- Run – Contributor Cynthia Hayward
How to keep your body’s engine in tip top form
No athlete, be they Michael Johnson or Joe Plod, can survive for long without a regular intake of the essential minerals. Sadly, many runners are undernourished for reasons other than poverty or being disadvantaged, but because of the quest to be super-thin. There is an alarming increase in bone loss among both men and women, which can have catastrophic consequences later on in life. However, runners can ensure that their bodies are performing at optimum level by following a few simple dietary rules.
Below is a list of the minerals essential for maintaining good health,strong bones, muscles and tendons.
| Mineral | Benefits | Daily RDA | Food Sources |
|---|---|---|---|
| Calcium | Maintains strong bones and healthy teeth. Helps metabolise iron and keeps heart beating regularly. | 800 to 1200 mg | Milk, cheese, yoghurt, soyabeans, sardines, peanuts, sunflower seeds, dried beans |
| Chlorine | Helps keep you to stay supple. | 10 g | Table salt, kelp, olives |
| Copper | Keeps up your energy by aiding iron absorption. | 2 mg | Dried beans and peas, whole wheat, prunes, calf and beef liver, most sea food |
| Fluorine | Strengthens bones. | 1 mg | Fluoride drinking water, sea food |
| Iron | Promotes resistance to disease and prevents fatigue. | 10 – 18mg for adults | Beef kidney, heart and liver, raw clams, dried peaches, red meat, egg yolks, nuts, beans, asparagus, oatmeal |
| Magnesium | Promotes a healthy cardio-vascular system. | 300 – 400 mg | Figs, lemons, grapefruit, yellow corn, almonds, nuts, seeds, apples, dark green vegetables |
| Manganese | Helps prevent fatigue. Aids muscle reflexes. | 2.5 to 7 mg | Nuts, leafy vegetables, peas, beetroot, egg yolks, whole grain cereals |
| Phosphorous | Helps the body repair itself. | 800 – 1200 mg | Fish, poultry, whole grains, egg, nuts, seeds |
Based on extracts from The Vitamin Bible by Dr Earl Mindell, published by Arlington Books, London
