Dear Dr. Klaper;
What are minerals, and why are they important to our
health?
R.C., Honolulu
Dear R.C.,
If I had to describe the status of minerals in the diets of many vegetarians and
vegans, I would choose three terms: "under-appreciated," "under- consumed," and
"under-absorbed." This is a problem because shortchanging your cells of
essential minerals can lead to dysfunction in vital tissues throughout the body.
Fortunately, mineral deficiencies are preventable by wise food choices and if
neces-sary by utilizing appropriate mineral-rich supplements.
Minerals are metallic atoms from the earth's crust, like iron, magnesium, boron,
copper, and zinc – all found on the "periodic table" of elements. To use
an automotive analogy, if the enzymes in your cells are like the moving parts of
your car's engine, the role of the minerals is similar to that of the oil,
grease, and other lubricants. That is, the minerals act as "cofactors" that
permit your cells' enzymes to perform their essential functions of protein
synthesis, detoxification, and more.
Minerals are absorbed from the soils of the earth by the roots of plants and are
then incorporated into the fruits and vegetables that we consume. If we do not
consume mineral-rich foods in sufficient amounts, or if we are unable to absorb
the minerals, the level of essential minerals in the tissues can fall to
critically low levels, and disturbances of normal tissue function can follow.
Mineral imbalance can manifest clinically as white-spotted nails (zinc
deficiency), slow fracture healing (manganese deficiency), muscle cramping and
diminished strength (calcium and magnesium deficiencies), and generalized
fatigue due to multiple mineral deficiencies.
Signs of mineral deficiencies can occasionally appear in vegetarians, even those
who make an effort to "eat healthy." Ironically, the very qualities that make
vegetarian diets so friendly to colons and cholesterol levels - the high fiber
content of whole grains, legumes, greens, and other plant-based foods - can also
create two effects that conspire against effective mineral absorption and
utilization.
Specifically, whole, unfermented grains contain significant amounts of phytic
acid, a constituent of plant fiber that can bind minerals and then carry them
out of the intestine before they can be absorbed. Fortunately, phytic acid can
be significantly reduced through fermentation. Thus, consuming sour dough breads
as well as grains that have been soaked and fermented overnight, will promote
better mineral absorption. Likewise, grains that are low in gluten and phytic
acid such as rice, buckwheat, millet, and quinoa are less likely to inhibit
mineral absorption than are high gluten grains such as wheat, oats, and barley.
Furthermore, beyond the phytic acid content of whole grains, the sheer bulk of
the bowel movements that commonly result from high-fiber diets
promotes a rapid passage of the fecal mass through the intestine. This de-creased
"intestinal transit" reduces the contact between the minerals and the intestinal
lining, where the absorption takes place. Thus, essential minerals can be
trapped in the high fiber food mass and hurried through the intestinal tract and
out of the body before they can be taken up by the bloodstream.
This effect is exaggerated when we do not take the time to chew our fresh foods
well enough to break down the plant fibers and expose the minerals
and other nutrients to our intestinal enzymes and absorptive membranes. In these
ways a high fiber diet, although beneficial to colon health, may inhibit mineral
absorption.
In addition to the "high fiber, high phytic acid double whammy" we must consider
the issue of insufficient intake of mineral-rich foods. Most everyone
agrees that eating "5-a-day" of fresh fruits and vegetables is a good idea.
Yet how many of us really meet that goal? Studies consistently show that
even "health-conscious vegetarians" seldom consume the recommended quantities of
fresh produce.
What to do? The solution begins with awareness of the problem. Do not overlook
the importance of sufficient mineral intake. Mineral deficiencies
can be significant causes of fatigue as well as diminished healing responses and
immune functions. Do all that you can do to maximize your consumption and
absorption of these essential elements in the following ways:
In conclusion, emphasizing mineral rich foods in the diet while minimizing
factors that conspire against mineral absorption and utilization are
the keys to maintaining your body's "mineral rights."