NUTRITiONAL BOoST: MINERALS

Minerals make up about 5 percent of our body weight, mostly in the skeleton. Ginger contains the macrominerals potassium, magnesium, phosphorus, and calcium and the microminerals iron and zinc. These are essential for the body in energy production, formation of blood and bone, regulation of muscle tone, and maintenance of healthy nerve function. Macrominerals are needed in larger quantities than microminerals, but all are equally vital for good health. They are so important that vitamins cannot carry out their jobs properly without them. The only way to get minerals is from the earth, from intake of food and water. Ginger can be consumed with a variety of other nutritious foods to ensure the body has high-enough levels of minerals to perform their functions as outlined below.
 
7. POTASSiUM
One of the major roles potassium plays is as part of the sodium-potassium pump in the body. This regulates the water balance and acid-base balance in the blood and tissues. The importance of this is to regulate the heartbeat and help generate muscle contractions. A direct effect of these functions is the control of blood pressure. For those with high blood pressure, increasing potassium intake rather than decreasing sodium intake is actually a more reliable way to lower it! Signs of potassium deficiency include high blood pressure, irregular heartbeat, muscle fatigue, swelling of the ankles, and constant thirst.
 
8. MAGNESiUM
Considered the “anti-stress” mineral, magnesium is a natural tranquilizer that relaxes the skeletal muscles and the smooth muscles of blood vessels and the gastrointestinal tract. Magnesium is important to the cardiovascular system because it can prevent heart attacks, lower blood cholesterol, and treat hypertension. Research shows magnesium also helps play a role in preventing osteoporosis and certain forms of cancer and in alleviating the symptoms of premenstrual syndrome. Experiencing muscle spasms, gallstones, irregular heartbeat, or excessive body odor may indicate a magnesium deficiency.
 
9. PHoSPHORuS
Most phosphorus is deposited in the bones, a bit in the teeth, and the rest in other cells of the body. It is involved in the formation of bones and teeth, cell growth, blood clotting, and kidney function. It’s important to have enough phosphorus to help keep strong and regular contractions of the heart. Too much, however, can compete with calcium for absorption in the intestines and cause an imbalance in the ratio of phosphorus to calcium. If less calcium is available, problems with bone health can result.
Another major role of phosphorus is in the conversion of food to energy. Deficiencies can cause fatigue, bone pain, irregular breathing, numbness, trembling, and anxiety. Our North American diet often provides too much phosphorus, so deficiencies are rare.
 
10. CALCIUM
Calcium is the most abundant mineral in our bodies. It is best known for its role in the development and maintenance of healthy teeth and bones. As people get older, particularly women, ensuring adequate levels of calcium intake is extremely important to prevent osteoporosis. It plays an important part in the cardiovascular system by helping maintain a regular heartbeat, reducing cholesterol, assisting in blood clotting, and potentially lowering blood pressure. Calcium is also known to help prevent cancer and is useful in keeping the skin looking healthy. Inadequate calcium levels can lead to osteoporosis, brittle nails, irregular heartbeat, muscle cramps, and insomnia.
 
11. iRON
Iron functions primarily in the formation of hemoglobin, an essential molecule that carries oxygen in red blood cells to all the tissues of the body. Without this oxygen, these tissues would not be able to survive. Similarly, iron is a key component of myoglobin, which also holds oxygen and carries it to the skeletal muscles and heart. Sufficient amounts of these molecules give the body the energy for muscle performance. Unfortunately, iron is commonly deficient in the diet. Symptoms of this can include a lack of energy, pale lower eyelids, dizziness, rapid heart rate, a craving for ice, and spoon-shaped nails.
 
12. ZINC
This mineral deserves lots of consideration because it performs so many wonderful functions in the body! It builds collagen to keep skin supple and smooth. Collagen deteriorates with age and tends to break down more rapidly in women than in men. Zinc is known to reduce colds and infections, speed the healing of wounds, and aid in the prevention of acne. In men, zinc is crucial in prostate gland function. The depletion of zinc in soil and from food processing has caused a deficiency of this mineral in many people. White spots on fingernails, acne, frequent infections, slow wound healing, thinning hair, red stretch marks, or a loss of sense of smell or taste may indicate low zinc levels.