This is a work in progress, addtional data regarding Thai food will be included in the future

Minerals in the body

Minerals (in fact elements) are essential to the body. These can be present in relatively large amounts like calcium and iron, which are building components for our bones and blood cells respectively, or very tiny amounts but will play a fundamental role in very specific protein action.

In this section you will find a short description of the different minerals that you body requires and as well as a full list of elements in our body

Dietary Sources are separated into products that are easily found globally (Western) and on local market (Thai)

Iron - Calcium - Phosphorus - Sodium - Potassium - Sulfur - Fluorine - Chlorine - Iodine - Magnesium - Zinc - Manganese - Copper - Cobalt - Selenium - Molybdenum - Silicon - Boron - Vanadium - Chromium - Other minerals

Iron

 

Purpose: Iron-bearing proteins. One of them is hemoglobin the protein that helps red blood cells carrying oxygen around your body.

 

Prevention: Some types of anemia

 

Western Dietary Sources: meat, beans, nuts, lentils, wholegrain, dark-green leafy vegetables.

Thai Dietary Sources: organs, blood curd, cricket

Recommended Daily Intake: ~10mg; ~15mg for menorrheic women

 

Overdose: >>20mg/day can lead to constipation, feeling sick, vomiting, stomach pain

 

Calcium

 

Purpose: Building cation to bones and teeth; Nervous system and muscle contractions; manage blood clotting

 

Prevention: rickets, osteomalacia and osteoporosis

 

Western Dietary Sources: dairy products; seafood, green leaf vegetables, nuts

Thai Dietary Sources: fish/shrimp sauce, fermented fish/shrimp, eat-all fish, frog meat, soya, tofu, sesame, cumin, curry

Recommended Daily Intake: 0.7 to 1g

 

Overdose: >>1.5g can lead to stomach pain and diarrhea

 

Phosphorus

 

Purpose: Building cation to bones and teeth; used to build DNA and RNA as well as a main component for energy storage (ATP)

 

Prevention: rickets, osteomalacia and osteoporosis

 

Western Dietary Sources: meat, dairy products, nuts, cereals

Thai Dietary Sources: (fermented) fish, pumpkin seed, cuttlefish, roe

Recommended Daily Intake: 0.25g

 

Overdose: >>0.55g can lead to diarrhea and stomach pain; chronic overdose leads to hypocalcemia which fragilise bones

 

Sodium

 

Purpose: Manage blood chemistry (pressure, pH, …)

 

Prevention: dehydration

 

Western Dietary Sources: salt, baking soda

Thai Dietary Sources: MSG, salty sauces (fish, soy, shrimp, oyster,...), fermented fish & shrimp products

Recommended Daily Intake: 5g

 

Overdose: A high sodium diet can cause high blood pressure, strokes and heart attacks

 

Potassium

 

Purpose: Manage blood chemistry (pressure, pH, …), heart function and cell metabolism

 

Prevention: dehydration

 

Western Dietary Sources: Fruits (bananas, apricots), nuts & grains, broccoli, parsnips, brussels sprouts, fish, shellfish, meat

Thai Dietary Sources: Soy sauce, Shitake

Recommended Daily Intake: 3.5g

 

Overdose: Stomach pain, feeling sick and diarrhea

 

Sulfur

 

Purpose:

 

Prevention: some skin conditions

 

Western Dietary Sources: garlic, onion, brocolli

Thai Dietary Sources:

Recommended Daily Intake:

 

Overdose: skin dryness, possible diarrhea; some compounds can create an allergic reaction

 

Fluorine

 

Purpose:

 

Prevention:

 

Western Dietary Sources: Water*, cod, corn

Thai Dietary Sources: sweet potato, soy products

Recommended Daily Intake:

 

Overdose:

 

Chlorine

 

Purpose: Stomach function, cell metabolism

 

Prevention:

 

Western Dietary Sources: Salt

Thai Dietary Sources: salty sauces (fish, soy, shrimp, oyster,...)

Recommended Daily Intake:

 

Overdose:

 

Iodine

 

Purpose: Thyroid function, metabolic rate control

 

Prevention:

 

Western Dietary Sources: Seafood, fish, egg, iodised salt

Thai Dietary Sources: Seaweed, mackerel

Recommended Daily Intake: 0.14 mg

 

Overdose: >0.5 mg: affect thyroid functions with many symptoms including weight gain

 

Magnesium

 

Purpose: Energy storage & transport (ATP), parathyroid glands function, amino-acifd (protein production

 

Prevention:

 

Western Dietary Sources: nuts, cereals, green leaf vegetables, fish, meat, dairy

Thai Dietary Sources: mung bean, pandan nuts, soybean, peanut, coconut

Recommended Daily Intake: 300 mg

 

Overdose: >> 400 mg can cause diarrhea

 

Zinc

 

Purpose: Enzymes for cell metabolism and duplication; processing nutrients out of food, wound healing

 

Prevention:

 

Western Dietary Sources: meat, shellfish, dairy, cereals, grains, nuts

Thai Dietary Sources: taro, coconut, rice, mushrooms

Recommended Daily Intake: 7-10 mg

 

Overdose: >> 25 mg can lead to anemia and bone fragility

 

Manganese

 

Purpose: Enzymes, coenzymes

 

Prevention:

Western Dietary Sources: tea, nuts, cereals, beans, sweet potato

Thai Dietary Sources: taro

 

Recommended Daily Intake: 2-4 mg

 

Overdose: chronic overdose lead to muscle pain, nerve damage, fatigue, depression

 

Copper

 

Purpose: red & white blood cell formation, hemoglobin production, growth

 

Prevention:

 

Western Dietary Sources: nuts, shellfish, mushroom, grains, beans, potatoes

Thai Dietary Sources: organ, peas (chickpea, mungo), taro

W

Recommended Daily Intake: 1 mg

 

Overdose: >>1.2 mg can produce stomach pain, sickness, diarrhea, chronic overdose can lead to liver and kidney damage

 

Cobalt

 

Purpose: essential for vitamin B12, see vitamin 12

 

Prevention:

 

Western Dietary Sources: shellfish, fish, nuts, brocolli, spinach, cereals

Thai Dietary Sources: peanut, taro

Recommended Daily Intake: 1.5 mg as B12

 

Overdose: heart and fertility affected

 

Selenium

 

Purpose: Immune system and reproduction, play a role in cell repair and tissues (glutathione)

 

Prevention:

 

Western Dietary Sources: brazil nut, garlic, prawn, fish, meat, egg

Thai Dietary Sources: brown rice

 

Recommended Daily Intake: 0.06-0.08 mg

 

Overdose: >>0.35 mg selenosis lead to loss of hair, skin, nails, and  and worse

 

Molybdenum

 

Purpose:Proteins used to repair and reproduce genetic material

 

Prevention:

 

Western Dietary Sources: nuts, canned vegetables, cereals, peas, beans, lentils, brocolli, spinach, cauliflower

Thai Dietary Sources: organ, mung beans, watercress

 

Recommended Daily Intake:

 

Overdose: joint pains

 

Silicon

 

Purpose:

 

Prevention:

 

Western Dietary Sources:

Thai Dietary Sources:

Recommended Daily Intake:

 

Overdose:

 

Boron

 

Purpose:

 

Prevention:

 

Western Dietary Sources:

Thai Dietary Sources:

Recommended Daily Intake:

 

Overdose:

 

Vanadium

 

Purpose:

 

Prevention:

 

Western Dietary Sources:

Thai Dietary Sources:

Recommended Daily Intake:

 

Overdose:

 

Chromium

 

Purpose: Influence on insulin behavior and energy intake from food

 

Prevention:

 

Western Dietary Sources: wholegrain, lentils, brocolli, spices, seafood

Thai Dietary Sources: liver

 

Recommended Daily Intake: 0.025 mg

 

Overdose:

 

Other minerals

Below is a periodic table showing most elements that exists and their characteristics in the human body. Only the few listed above have a role in the human body, most are inert or highly toxic, clearly showing that with the exception of a large dozen of elements, the other five dozens have no use for us and the "minerals are good for us" is only applicable to a small fraction of them. Be aware that Any product promoting an extremely high number of 'minerals' is either deceptive or toxic.

 

In the following table, the colour code apply to their role in the human body:

Green is Essential. The human body cannot function properly in the absence of those elements. If it’s lacking you have a deficiency with potentially life-threatening symptoms

Lime Green is Non-Essential. These are less common alternatives to essential minerals.  If it’s lacking, there is no deficiency since it is only playing the same role than a more abundant mineral.

Yellow is Inert. These elements are called the inert gases and do not interact with anything including the human body

Light Orange is Inactive. These minerals are not known to play any essential biological role. Scientific studies show that in absence of this element, there is strictly no change in your body. Some of these minerals are used in specific medical treatments.

Red is Toxic. These minerals are harmful to the human body. Toxicity definition requires a threshold concentration before causing measurable harm. In normal conditions, daily intake of these minerals are below toxicity levels.

 

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