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Essential minerals


Almonds are rich in the essential minerals Magnesium and Calcium

I would like to start this newsletter by thanking Leslie Emmberits and all the team at MINDD for yet another hugely successful MINDD forum. There were so many amazing speakers, filling us all with inspiration and hope that together we can make a difference… hence writing this article on essential minerals!


Over the next few newsletters I am going to look at minerals, (there is too much great information to cram into one article). Minerals are the building blocks of our skeleton, tissues and cells, and play a pivotal role in the function of hormones, enzymes and vitamins. Our bodies are not able to manufacture minerals, so they must be consumed via our diet or through supplementation. It is because of this that minerals are referred to as “essential”.

Depending on the amount required by the body minerals can be classified as either a macro or micro mineral. This quantity is not an indication their importance. As their name suggests, macro-minerals are found in greater volumes within the body and must therefore be consumed in larger quantities. The minerals found in this group include; calcium, magnesium, sodium, potassium, chloride, phosphorus and sulphur.

Micro-minerals on the other hand, are only needed by the body in trace amounts, less than 100mg a day. Nonetheless, these minerals are just as vital. The minerals found in this group include; iron, zinc, iodine, chromium, molybdenum, selenium, manganese and copper, among others.

The following newsletters are going to discuss some of these essential minerals, giving you a brief summary of their functions, various dosage recommendations and the richest known food sources.

Newsletter one is going to focus on some of the MACRO-MINERALS…


Daily Dosage Recommendations
By Age:

Under 6 mths – 400mg
0.5-1yrs – 540-600mg
1-10yrs – 800-1200mg
11-24yrs – 1000-1500mg
Men – 800mg
Women – 800-1000mg (Pregnancy and lactation – 1200mg, Postmenopausal – 1200-1500mg).


Bone and tooth formation (especially for children).
Nervous system and muscular function.
Regulation of heartbeat.
Maintains electrolyte, blood acid and alkaline balance.
Plays a role in the clotting of blood, activation of insulin, calcitonin and thyroid hormone release, cellular proliferation and membrane permeability.

Rich Food

Almonds, brazil nuts, broccoli, bone broth/meal, buckwheat, carob powder, dairy products (if tolerated), egg yolks, figs (especially dried), green leafy veggies (especially kale, collard leaves, watercress and spinach), pecans, pumpkin, sunflower and sesame seeds, sardines, tahini, tofu and soybeans, turnips.


Daily Dosage Recommendations
By Age:

Under 6 mths – 40mg
6-12mths – 60mg
1-3yrs – 80mg
4-6yrs – 120mg
7-10 yrs – 170mg
11-14 yrs – 280mg
>15 yrs – 300-400mg
Lactating mum – 355mg


Stimulates enzyme activity within the cells.
Primarily involved in energy production and transportation pathways.
Found within our bones (homeostasis of calcium).
Maintenance of the heart muscle.
Needed for muscle contraction, nerve transmission, making protein, and immune system health.
It has been estimated that approx. 49% of the population is at risk of being Magnesium deficient.

Rich Food Sources:

Almonds, avocado beans, broccoli, buckwheat, brazil nuts, brown rice, carrots, cashews, coconuts, corn, dates, dried figs and apricots, garlic, kelp, legumes, liver, millet, molasses (blackstrap), olives, parsley, pecans, peanuts, pineapple juice, raisins, sunflower seeds, walnuts, wholes grains, turnips.


Next month we will continue along our essential minerals journey. In the meantime, if you have any queries please feel free to contact any of the team at Kingsway on 1300 564 799 or visit our website


Elly Smith



1. “The Nutrient Bible”. Henry Osiecki. 6th Bio Concepts. 2004.

2. “A Guide to Nutritional Intervention – ASD”. Povey E, Underwood A. 2nd 2007


4. Overview

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