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Essential minerals (part 2)



This newsletter is a continuation of the “Essential Minerals” newsletter, published last month.


As discussed, minerals are classified as either a macro or micro. This depends on the amount required by the body and is not an indication their importance. Macro-minerals are found in greater volumes within the body and micro-minerals are only needed in trace amounts.

Last month I focussed on some of the macro-minerals, namely calcium and magnesium. So for this newsletter I am going to look at some of the MICRO-MINERALS…


Daily Dosage Recommendations: (By Age)

Under 12 mths – 5mg 1-10 yrs –10mg >10 yrs –15mg Lactation – 19mg *Approximately 47% of the population is at risk of zinc deficiency.


Activation of more than 200 different enzymes and 80 different enzyme systems in the body.

Immune system functions, induction of monocyte release (IL1and 6, and TNF), maintenance of immunity and wound healing.

Required for the manufacture of protein and genetic material (DNA and RNA synthesis), and for brain development.

Role in sensory functions, including perception of taste.

Increases levels of circulating leptin (satiety hormone) in the body. Also works with insulin and growth hormone levels.

Sexual production, including the production of sperm, healthy foetal development and normal growth and sexual maturation.

Rich Food Sources:

Almonds, beef, brazil nuts, buckwheat, cashews, carrots, egg yolks, garlic, green peas, ginger, hazelnuts, herring, liver, milk, lamb, oysters, parsley, potatoes, pecans, sunflower and pumpkin seeds, turnips, walnuts, wholegrains.


Daily Dosage Recommendations: (By Age)

Under 6 mths – 6mg 6-12 mths – 10mg 1-10 yrs – 10mg > 10 yrs – 12-15mg Lactation – 30mg *Approximately 25% of the population is at risk of iron deficiency.


Component of the haemoglobin molecule. These molecules are found in all red blood cells that are responsible for carrying oxygen around the body.

A key role in immune resistance.

DNA and neurotransmitter synthesis.

Required for energy metabolism.

Homeostasis of bone and skin and nail formation.

Rich Food Sources:

Apricots, almonds, brazil nuts, beetroot greens, cashews, clams, dates, Jerusalem artichoke, kelp, liver, lentils, molasses, millet, oysters, parsley, pecans, poultry, prunes (dried) pine nuts, red meat, raisins, sesame seeds (hulled – tahini), soy beans, sunflower and pumpkin seeds, walnuts, wheat germ.

Next month we will continue along our essential minerals journey. If there are any minerals in particular that you would like me to discuss please let me know.

If you have any queries the team at Kingsway are more than happy to help you out. So please feel free to contact us on 1300 564 799 or visit our website


Kindest regards,

Elly Smith



1. “The Nutrient Bible”. Henry Osiecki. 6th edition. Bio Concepts. 2004.
2. “A Guide to Nutritional Intervention – ASD”. Povey E, Underwood A. 2nd edition. 2007
3. Internet –
4. Interenet – Overview

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