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MINERAL GUIDE: PHOSPHORUS AND MAGNESIUM
Phosphorus (P)
Function
Phosphorus is a mineral colleague of calcium. They work together and must be present in proper balance to be effective. Needed for building bones and teeth. It is an important factor in carbohydrate metabolism and in maintaining an acid-alkaline balance in the blood and tissues. Needed for healthy nerves and for efficient mental activity.
Deficiency symptoms
May result in poor mineralization of bones, in retarded growth, rickets, deficient nerve and brain function, reduced sexual power, general weakness.
Natural sources
Whole grains, seeds and nuts, legumes, dairy products, egg yolks, fish, dried fruits, corn.
RDA (Recommended Daily Allowances)
Adults: 800 mg. Children or women during pregnancy or lactation: 1,000 to 1,400 mg. Deficiencies of phosphorus are rare, as it is one of the most plentiful elements in diet.
Magnesium (Mg)
Functions
Important catalyst in many enzyme reactions, especially those involved in energy production. Helps in utilization of vitamins Ð’ and E, fats, calcium and other minerals. Needed for healthy muscle tone, healthy bones and for efficient synthesis of proteins. Essential for heart health. Regulates acid-alkaline balance in the system. Involved in lecithin production. A natural tranquilizer. Prevents building up of cholesterol and consequent atherosclerosis.
Deficiency symptoms
Continuous deficiency will cause a loss of calcium and potassium from the body, with consequent deficiencies of those minerals. Deficiency can lead to kidney damage and kidney stones, muscle cramps, atherosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism and premature wrinkles.
Natural sources
Nuts, soybeans, raw and cooked green leafy vegetables, particularly kale, endive, chard, celery, beet-tops, alfalfa, figs, apples, lemons, peaches, almonds, whole grains, sunflower seeds, brown rice and sesame seeds.
RDA (Recommended Daily Allowances)
350 mg. Therapeutic doses up to 700 mg. a day. Magnesium chloride is the best form of supplementary magnesium, although other forms can be used also.
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GENERAL HEALTH
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