The Illustrated Food Remedies Sourcebook. Norman Shealy

within a narrow range. It is mainly responsible for the cellular charge on cells; a lower charge makes the cells oversensitive and an excess makes them undersensitive. Much of the body’s magnesium is in the bones, which are a chemical bonding of calcium and magnesium, with some protein and boron. You need roughly half as much magnesium daily as you do calcium.

      Magnesium is far better absorbed through the skin than orally, if needed as a supplement. Green vegetables and almonds are the best food sources.

      Health benefits (helps with or helps to prevent):

      • Anxiety

      • Atherosclerosis

      • Cancer

      • Carpal tunnel syndrome

      • Depression

      • Diabetes

      • Epilepsy

      • Irregular heartbeat

      • Heart attack

      • Hypertension

      • Muscle cramps

      • Osteoporosis

      • Pain

      Phosphorus

      Phosphorus deficiency is only a problem in cases of severe malnutrition, or metabolic disorder. Most foods are loaded with phosphorus. Unfortunately, phosphorus excess is far more common because of soda “pop” drinks.

      Potassium

      Potassium deficiency is largely due to an inadequate intake of vegetables and fruits, which may be deficient themselves because of soil deficiency. Potassium is one of the critical electrolytes for healthy cell function.

      Health benefits (helps with or helps to prevent):

      • Nerve conduction

      • Blood pressure

      • Heart rhythm

      Sodium (Salt)

      Sodium is one of the big four electrolytes, critical for overall cellular function. Unfortunately, thanks to the food industry, excess sodium is far too common. In excess it is a major contributor to hypertension. The best way to avoid excess is to avoid processed and packaged foods. Start with fresh foods and make your own meals.

      Health benefits (helps with or helps to prevent):

      • Balance of fluids

      • Contraction/relaxation of muscles

      • Transmitting nerve impulses

      Sulphur

      Sulphur is the third most abundant mineral as a percentage of weight, with major sources coming from the sulphur-containing amino acids: cystine, cysteine, methionine, and taurine. Methylsulfonylmethane (MSM) is another natural and healthy source. Sulphur is essential for glucosamine production, critical in joint support and S-adenosylmethionine (SAM-e), as well as adrenal function. Interestingly, 90 percent of the most abundant hormone dehydroepiandrosterone (DHEA), is bound to a sulphur molecule. Deficiencies are most likely in vegans, athletes, and some children.

      Health benefits (helps with or helps to prevent):

      • Allergy

      • Arthritis

      • Athletic injuries

      • Cancer

      • Congestive heart failure

      • Depression

      • Diabetes

      • Fibromyalgia

      • Interstitial cystitis

      Trace Minerals

      Although required in much smaller amounts, these are just as critical for health.

      Boron

      Daily requirement: 3 to 12 mg daily. In adults, 9 to 12 mg is ideal.

      Health benefits (helps with or helps to prevent):

      • Arthritis

      • Attention span

      • Bone strength

      • Estradiol production

      • Immune function

      • Lipid metabolism

      • Memory

      • Testosterone production

      Chromium

      Daily requirement: 1,000 mg.

      Health benefits (helps with or helps to prevent):

      • Bone loss (osteoporosis)

      • Diabetes

      • Glaucoma

      • Lowers total cholesterol

      • Increases HDL cholesterol

      • Sugar metabolism

      • Weight loss

      Cobalt

      Deficiency can cause pernicious anemia with fatigue, brain damage, memory problems, and spinal cord degeneration. A deficiency is most likely in the vegan diet. Daily requirement: 5 to 8 mg.

      Health benefits (helps with or helps to prevent):

      • Pernicious anemia

      Copper

      Daily requirement: 2 mg. An adequate copper to zinc ratio is required within the body for optimal function.

      Health benefits (helps with or helps to prevent):

      • Arthritis

      • Elasticity of arteries

      • Inflammation

      Iodine

      Essential for thyroid function, immune competence, and muscle strength, but deficient in about 80 percent of Americans. Daily requirement: 1.5 to 12.5 mg.

      Health benefits (helps with or helps to prevent):

      • Brain function

      • Energy

      • Immune deficiencies

      • Overall metabolism

      Iron

      Essential for blood manufacture. There is a condition called hemochromatosis—iron storage disease—which occurs in about 1 percent of men, in which excessive storage in the liver can cause serious liver failure. Daily requirement: 15 mg.

      Health benefits (helps with or helps to prevent):

      • Iron-deficient anemia

      Lithium

      Essential for the production of serotonin—deficiencies can cause anxiety and depression. Lithium orotate is the best form. Daily requirement in adults: 15 to 20 mg.

      Health benefits (helps with or helps to prevent):

      • ADHD

      • Anxiety

      • Depression

      • Protects brain from physical and emotional trauma

      Manganese