MINERALS – THE SPARKS OF LIFE! Karen Urbanek CEO Holistic Health Educators Please enjoy my Mineral Chart for your personal use or with your clients. For MUCH more information on how the cells of our bodies use minerals and vitamins, please check out the courses created to put YOU back in charge of your amazing health! I have worked with THOUSANDS of individuals helping them eliminate dis-ease, gain energy, reverse cancers, lose weight and rebuild their health and all I have learned I share in my programs. Visit www.HolisticHealthEducators.com to enroll in our 10-Step Program, become EMPOWERED in my seven hour EMPOWERED series, check out the BLOG, enjoy my free Cell-Talk Series and sign up for weekly emails that are loaded with great info! (AND recipes!) – YOUR CELL HEALTH MATTERS! All the best – Karen We have listed some trace and macro minerals below. If your body requires over 100 mg of a particular element, that element is called a Macro Mineral. If you require less than 100 mg, it’s considered a Trace Element. Both Macro and Trace Minerals are important for good and lasting health. The body needs far greater amounts of Macro Minerals than Trace Minerals, but both types of minerals are needed daily for optimum health, energy, and the ability and capacity for the body to repair itself and maintain new health! Mineral & Food Sources Why We Need It Herb Sources Daily Need Calcium Sources rich in calcium: dark leafy 99% of the body’s calcium is in the bones and Valerian root, MACRO green vegetables, kale, kelp, teeth. Calcium is important for muscle white oak bark, MINERAL sunflower seeds, cashews, sesame contraction and strength, nerve function, pau d’arco bark, seeds, brown rice, brazil nuts, maintaining a steady heartbeat, metabolism, kelp, comfrey whole grains, almonds, broccoli, blood clotting, activating pancreatic (and leaves, cabbage, summer squash, okra, other) enzymes, energy release, and reducing capsicum, red black strap molasses, green beans, blood pressure. A balance of phosphorus, raspberry, oranges, carrots, papaya, magnesium, vitamins D and K, thyroid horsetail, asparagus, rhubarb, walnuts, hormones, and an alkaline environment are nettle, parsley, oysters and sardines, and most needed to utilize calcium. dandelion, other fruits and vegetables. Deficiencies: Calcium deficiency is alfalfa. Inhibitors: Coffee, soda pop, EPIDEMIC. Muscle cramping, muscle bottled tea, too much salt, spasms, sleeplessness, varicose and spider processed sugars, cigarettes, vein expansion, nervousness, hot flashes, marijuana, a high fat diet, and hammering heartbeat, hemorrhoids, alcohol, all prevent calcium weak or malformed bones, hypertension, utilization and actually PULL depression, elevated cholesterol and rickets. CALCIUM OUT of bones and Toxicity: Acidosis, calcium deposits, bone tissues! Toxic Sources: spurs, kidney stones, nausea, tension, Pasteurized milk, rock calcium stress. supplements. Alkaline-forming COPYWRITE 2020 HOLISTIC HEALTH EDUCATORS Mineral & Food Sources Why We Need It Herb Sources Daily Need Carbon All plant life contains carbon. Carbon makes up about 18% of our body MACRO Carbon is highest in mass. It is used as a key ingredient in MINERAL carbohydrates; especially from carbohydrate, protein, and fat formation. fruit and vegetables sources, as Carbon is essential for maintaining life, well as nuts, grains, avocados, particularly, for energy and for growth. and olives. Toxicity: Excess carbon leaves the body as Acid-forming carbon dioxide. Too much or too little carbon dioxide in the blood, often from minimal oxygen exposure (carbon monoxide), or constrained breathing or slow blood flow, will result in kidney failure, migraine, collapse, paralysis, death. Chlorine Healthy sources: tomatoes, Works as an electrolyte to maintain a correct (Chloride) potatoes, onions, carrots, spinach, acid-base balance throughout the body, MACRO cucumbers, peas, celery, apricots, particularly the fluids in the stomach, MINERAL pineapple, coconut, seaweed, intestines, and blood. dulse, kelp, avocados, lettuce, Important for digestion, expelling toxins, turnips, kale, watercress, heart and nerve function, respiratory asparagus, parsnips, olives, cooked effectiveness, and utilizing iron. dried beans, and sea salt. Deficiency: water retention, toxin buildup and Toxic Sources: Chlorine treated weight gain, poor digestion, iron and vitamin water. Chlorinated water in B12 depletion, fatigue. processed fruit drinks, sodas, and Toxicity: weakness, confusion, dehydration, swimming pools. malformed sperm, headache, weakened Acid-forming eyesight, nerve damage, coma. Hydrogen All foods contain hydrogen. Good Water is made of hydrogen. Water is needed MACRO sources are WATER, tomatoes, for transportation in the blood and in all cells MINERAL watermelon, celery, carrots, and for detoxifying, nerve communication, and spinach. nearly every function. Hydrogen atoms are also Alkaline-forming used in the mitochondria to create ATP, cell energy. Magnesium Magnesium is found in cacao (raw Essential mineral necessary for bone and Oat straw, MACRO chocolate), red peppers, dark green teeth formation and for the normal function licorice, MINERAL leafy vegetables, brazil nuts, brown of nerves and muscles. Magnesium aids kelp, rice, apples, spinach, cashews, enzyme function, stimulates elimination, senna, whole grains, fish, dried fruits, helps blood flow and overall relaxation, and peppermin potatoes, alfalfa, figs, kelp, nourishes kidneys and adrenals. It helps t, white pineapple, honey, celery, avocados, metabolize carbohydrates, and supports the willow bananas, peaches, lima beans, hormone regulating parathyroid glands. bark, white beans, legumes, sesame Deficiencies: causes sleepiness, muscle devil’s seeds, seaweed, oat bran, almonds, spasms or cramping, calcium depletion, claw, burdock, filberts, millet, peanuts, pecans, nausea, seizures, poor digestion, skin dandelion, walnuts, pumpkin seeds and disturbances, or nervousness. parsley, nettle, brewer’s yeast. Toxic Sources: Toxicity: Taking a high dose of a magnesium chickweed, Unfiltered water Increases the supplement can cause diarrhea. Way too much and need: Alcohol, fluoride emotional could result in vomiting, muscle weakness, marshmallow. intensity, physical strain, or strenuous breathing, low blood pressure, blood diarrhea. Alkaline-forming clots, or irregular heartbeat. COPYWRITE 2020 HOLISTIC HEALTH EDUCATORS Mineral & Food Sources Why We Need It Herb Sources Daily Need Nitrogen Legumes, nuts, seeds, alfalfa, The main element in proteins and DNA. MACRO cauliflower, asparagus, herring, Nitrogen is used for growth and reproduction. MINERAL salmon, peas, green leafy It is in enzymes, hormones, muscles, organs, vegetables, and from the air! 78% cartilage, tissue, tendons, ligaments, of the air we breathe is nitrogen. Deficiencies: Poor immune system, irritability, Toxic Sources: Packaged failure to grow, lethargy, diarrhea, nerve and meat, manure, groundwater muscle complications. impurity. Acid-forming Toxicity: Thyroid malfunction, vitamin A rejection, acidosis, hinders oxygen delivery. Oxygen Fresh Air, (21% oxygen in every Needed for OPTIMISM. Go, breathe, be happy! MACRO breath! And we breathe around Oxygen is used in blood flow, toxin removal, MINERAL 20,000 times a day.) Fresh fruits digestion, nutrient uptake, to give strength to and vegetables can have 50% of the immune system, eliminating toxins and fat, their weight as oxygen! Oxygen is for concentration, memory, alertness, energy, a component of water, a peaceful mind, and to regulate nerve carbohydrates, and protein. communication. Alkaline-forming Note: When exercising you may notice that you breathe more intensely. Your body needs more oxygen to create energy to sustain your muscles! Deficiency: Fatigue, difficulty sleeping, headache, unconsciousness, memory lapse, brain damage, coma, death. Phosphorus Pecans, almonds, pistachios, PhosphorusToxicity: Light is -theheadedness second most abundant Pumpkin seeds, MACRO papaya, green leafy vegetables, mineral in body. It helps build strong bones peppermint seeds, fish, mushrooms, carrots, MINERAL and teeth, filters out waste in the kidneys, leaves, fennel, peas, whole grains, legumes, dried helps body store and use energy, controls the hops, fruit. Toxic Sources: phosphate activities of most hormones and many chickweed, additives in processed foods and vitamins, plays an active role in tissue and cell burdock, drinks including canned foods and growth and repair, builds teeth, blood, brain parsley, garlic, soft drinks, meat, soap and beauty and hair, and transports fatty acids. dandelion. products, antacids, and breathing Deficiency: Decreased appetite, skin sensitivity, phosphate during mining. insomnia, anxiety, stunted growth, bone and Phosphorus supplement: high joint pain, poor memory, weakness, shallow dose = diarrhea or stomach pain. breathing, quick to anger or irritability. Consistent high supplementation Toxicity: brittle bones, weak immune will reduce overall mineral system, poor kidney healthy, anemia, absorption. Acid-forming breathing and heart problems. Potassium All fruits and vegetables: dark Crucial in regulating heartbeat, regulating Parsley, MACRO leafy green vegetables, bananas, water movement across cell membranes, blessed MINERAL yams, sweet peppers, nuts, seeds, delivering oxygen to the brain, muscle growth, thistle, fish, kelp, dulse, figs, celery, nerve function, pH balance, carbohydrate and barley grass, mushrooms, dried fruits, protein synthesis. sage,