Minerals – Alternative Medicine

Acupuncture – Herbology - Traditional Chinese Medicine

 

 

 

Minerals

 

 

Our bodies work in synergy with what we put into it.  If were lacking any one mineral or vitamin our bodies process’s will be greatly impaired.  We have to remember that minerals like iodine or selenium which we only need 1 thousandths of a gram are just as important as calcium which we need in gram amounts.  Deficiency in either will have drastic effects on our health and well being. 

 

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Boron

Dosage- 3mg

Boron is essential in providing the body with biochemical’s called hydroxyl groups which are needed to produce the active forms of some steroid hormones

 

Calcium

Dosage- 400-1500 mg.

The average person (154 lbs / 70kg) will have 2.85 lbs or 1.3 kg of calcium found mostly within his or her bones.  The approximate 1% outside the bones is used for a variety of process’s including  the conduction of impulses along nerve fibres and contraction of muscles.  If a person takes a deficient amount of calcium in one day, the body will steal the needed calcium from our skeleton (cannibalize ourselves) to make up the deficit.  The biggest source of calcium are dark leafy green vegetables.

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Calcium has to work in synergy with magnesium, silicon, fluoride, zinc, copper, boron, manganese, phosphorus and vitamin D in order to save our bones from cannibalizing ourselves for these nutrients. 

 

 

Chloride

Dosage-

Chloride is the main negative charged electrolyte (anion) found outside of the bodies cells.  It controls fluid and electrolyte balance when combined with sodium and potassium (cations).  Chloride if found in heavy doses in salt and deficiency is rare.

 

 

Chromium

Dosage-200mcg.

Chromium is essential for normal glucose metabolism, insulin metabolism, fatty acid metabolism and muscle growth.  The most effective form of chromium is in the form of picolinate.  Most successful studies with chromium are done with chromium picolinate.  The most abundant sources of chromium are whole grains and shellfish. 

 

Copper

Dosage- 3 mg.

Copper is used for many enzymes, most importantly it is used to produce nor-adrenalin.  Noradrenalin is used to give us energy.  Copper is most abundant in organ meats and seafood.   

 

Iron

Dosage- 10-25 mg.

Iron is the main element in the production of haemoglobin (red blood cells - the red pigment in blood).  Iron is also needed for many other enzymes which are essential to our survival.  Foods which iron levels are high in are whole grains, vegetables, meats and eggs.  Vitamin C helps the absorption of iron, therefore deficiency of Vit. C may cause Iron deficiency.  People can overdose with iron which can increase the risk of infections and have many other toxic side effects.

 

Iodine

Dosage- 150 mcg.

Iodine is one of the main nutrients needed in the upkeep of the thyroid hormone.  The thyroid hormone controls all energy in the body which makes iodine an extremely important mineral.  If iodine becomes deficient the thyroid gland enlarges giving rise to goiter or can create other diseases like cretinism or retardation.  The best sources of iodine is seafood, even breathing in sea air every day will give you sufficient iodine to prevent goiter.  Iodine becomes toxic over 2,000 mcg in most people but may exacerbate acne in lower doses. 

Magnesium

Dosage- 400 mg.

The bodies magnesium levels are made up of 60% in the skeleton and 40% in the soft tissue making up the 20-30 grams found within the body.  Magnesium forms part of over 300 enzymes in the body and is essential for burning glucose for energy.  It also plays a role in the transmission of the genetic code and muscle contraction.  Magnesium is found in high quantities in legumes and whole grains but over 80% is lost by the removal of the germ and outer layers of cereal grains.  So much for “enriched” flour.

 

 

Manganese

Dosage- 2 mg.

Manganese is used in our bodies in the formation of bone and cartilage, for glucose metabolism and as a part of the antioxidant superoxide dismutase.  The best sources of manganese are whole grains and black teas.

 

Molydbenum

Dosage- 150 mcg.

Molydbenum is needed in your daily intake of minerals as it forms part of three essential enzymes (xanthine oxidase, aldehyde oxidase and sulfite oxidase).  It is mainly found in whole grains and legumes.  Toxicity symptoms usually arise after taking more than 10 mg per day and will give gout-like disease.

 

Phosphorus

Dosage-

The average person has 700 grams of phosphorus inside their bones and another 100 grams floating around being used in various other process needed for our survival.  Some of these essential processes using the 100 grams of phosphorus floating outside our skeletal system are the production of adenosine triphosphate (ATP) and  Creatine phosphate.  The best sources of phosphorus are meats, milk, fish and whole grains.   The most common people experiencing phosphorus deficiency will also regularly use antacids containing aluminum hydroxide which inhibits phosphorus absorption.

 

Potassium

Dosage- 100 mg.

Potassium is the main positively charged electrolyte (cation) found inside the bodies cells.  It interacts with sodium and chloride in the conduction of nerve impulses as well as many other essential functions. 

 

Selenium

Dosage- 200 mcg.

Selenium has many function but it acts mainly as an antioxidant in conjunction with vitamin E.  It helps form glutathione peroxidase which helps destroy damaging free radicals.  The best sources of selenium is seafood and meats but grains and produce are poor sources.  Toxicity of selenium occurs at levels above 1,000mcg per day. 

 

Sodium

Dosage-

Sodium, potassium and chloride make up the three main electrolytes in the human body.  Together they perform essential functions, without this our bodies would stop working immediately.  Sodium is the main positively charged electrolyte (cation) found outside the cells within the body.   On average the intake of sodium per day is 5 grams, this is 10 times the amount recommended by the RDA handbook. 

 

Zinc

Dosage-

Zinc is used in thousands of essential enzymes within our bodies involving themselves in  cell growth and testosterone production.  Deficiency of zinc will decline muscle growth and weaken the immunity.  Zinc is most commonly found in meats, eggs and seafood.  Because zinc is essential for testosterone levels and sperm counts, zinc may be the cause of some cases of impotence. 

 

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Calcium Rich Foods

 

 

 

 

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Calcium In General Western Foods

 

 

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Calcium In Beans

 

Portion

mg

Tofu, extra firm

1/4 cup

50

Tofu, firm (made with calcium)

1/4 cup

125

Tofu, medium firm

1/4 cup

45

Tofu, soft

1/4 cup

15

Soy Bean, mature

1/2 cup

90

Miso Paste

2 Tbsp

20

White Beans

1/2 cup

80

Tempeh

2 Tbsp

20

Hummus

1/4 cup

30

Navy, Jack, Sword beans

1/2 cup

60

Black turtle beans

1/2 cup

50

Pinto beans, Chick peas

1/2 cup

40

Red Kidney beans

1/2 cup

25

 

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Calcium In Nuts and Seeds

 

Portion

mg

Whole sesame seeds (black/white)

1 Tbsp

90

Tahini (sesame seed butter)

1 Tbsp

63

Almond butter

1 Tbsp

43

Almonds, dry roasted

1/4 cup

95

Brazil, Hazelnuts

1/4 cup

55

 

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Calcium In Meats, Fish, Poultry

 

Portion

mg

Dried Fish

2 Tbsp

140

Scallops, steamed

7

105

Sardines

8 med

370

Oysters

1/2 cup

120

Shrimp, canned

1/2 cup

75

Salmon, raw without bones

3 oz

80

Salmon, canned with bones

3 oz

190

 

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Calcium In Vegetables

 

Portion

mg

Broccoli, cooked

1/2 cup

35

Okra, frozen, cooked

1/2 cup

75

Collard greens

1/2 cup

15

Mustard greens, cooked

1/2 cup

50

Kale, cooked

1/2 cup

100

Rutabaga, cooked

1/2 cup

40

Turnip greens, cooked

1/2 cup

95

Lima beans

1/2 cup

15

Beet greens, cooked

1/2 cup

85

Dandelion greens

1/2 cup

55

Onions, cooked

1/2 cup

20

Carrots cooked

1/2 cup

25

Tomatoes, canned

1/2 cup

35

Parsnips, cooked

1/2 cup

30

Yellow, green, waxed beans

1/2 cup

55

Cabbage, cooked

1/2 cup

25

 

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Calcium In Fruit

 

Portion

mg

Orange

1 med

55

Dried Fig

2 med

54

 

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Calcium In Non-Dairy Drinks

 

Portion

mg

Fortified soy beverage

1 cup

300*

Fortified rice beverage

1 cup

300**

Fortified orange juice

1 cup

300

Regular soy beverage

1 cup

20

 

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Calcium In Grains

 

Portion

mg

Amaranth, boiled

1/2 cup

150

Regular, whole wheat, white bread

1 slice

20

McGavin's enriched calcium bread

1 slice

150

Whole wheat flour

1 cup

40

                                                                                                                            

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Other Sources Of Calcium

 

Portion

mg

Brown sugar

1 cup

180

White sugar

1 cup

0

Black strap Molasses

1 Tbsp

170

Regular Molasses

1 Tbsp

40

 

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Calcium In Asian Foods

 

Portion

mg

Fish, small, dried

1 Tbsp

60

Shrimp, small dried

1 Tbsp

145

Shrimp, dried

1/4 cup

60

Seaweed, dried (Agar)

1 1/2 Tbsp

75

Seaweed, dried (Hijiki)

1 Tbsp

80

Seaweed, dried (Laver or Nori)

3 sheets

15

Seaweed, dried (Wakame)

1/4 cup

10

Chinese cabbage/Bok Choy cooked

1/2 cup

75

Chinese broccoli

1/2 cup

135

Sea cucumber, raw

3 oz

65

Fat-Choy, dried

1/4 cup

50

Oyster, dried

1

15

Soya bean curd cake strip (dried)

1/2 strip

80

Soy bean curd clot (dried)

1 sheet

55

Soy bean curd cake (spiced)

2 pieces

60

Lily flower, dried

1/4 cup

85

Jada's ear (Agaric), Wolfberry leaves

3 oz

210

Boiled bone soup

1 cup

trace

Lamb's quarters

1/2 cup

250

Native ice cream - whipped soap berries

1/2 cup

130

Herring eggs

1 oz

15

Oolichan, salted, cooked

3 oz

210

Fish head soup

1 cup

150

 

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References

  1. Bowes and Church, 1997
  2. Canadian Nutrient File
  3. Standard Tables of Food Composition in Japan, 1990
  4. Nutritive Values of Some Common Foods
  5. Food Composition Table For Use in East Asia, 1972
  6. Optimum Sports Nutrition, your competitive edge, Dr Michael Colgan Copyright: © 1993 by Michael Colgan

 

 

 

 

 

 

 

 

 

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