Mineral Depletion in the Past 50 Years

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The Role of Vitamins & Minerals

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Mineral Depletion in the Past 50 Years

The Role of Vitamins & Minerals

Farming techniques have changed in the past 50 years

Adapted from: R.A. McCance and E.M. Widdowson. A study on the mineral depletion of the foods available to us as a nation over the period 1940 to 1991.

The data used as the basis for this study was first published in 5 editions, initially under the auspices of the Medical Research Council and later by the Ministry of Agriculture, Fisheries and Foods and the Royal Society of Chemistry.

Mineral	Source	Needed For	Deficiency
Calcium Men: 800-1000mg Women: 700-800mg Change in mineral content of our foods from 1940 to 1991:Minus 40%*	Milk, Yoghurt, Cheese, Sardines, Broccoli, Turnip Greens	Helps build strong bones & teeth. Promotes muscle & nerve function. Helps blood clot. Helps activate enzynes needed to convert food to energy.	Deficiency: Rickets in children; osteomalacia (soft bones) & osteoporosis in adults.
Phosphorus Men: 1000mg Women: 850mg Minus 14%*	Chicken Breast, Milk, Lentils, Yolk, Nuts, cheese	Needed for metabolism, body chemistry, nerve/muscle function	Deficiency:(Rare) Weakness, bone pain, anorexia
Magnesium Men: 230-250mg Women: 200-210mg Minus 33%*	Spinach, Beef, Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran	Activates enzymes needed to release energy in body. Needed by cells for genetic material & bone growth.	Deficiency: Nausea, irritability, muscle weakness, twitching, cramps, cardiac arrhythmias
Potassium Men:40–80mmol Women:40–80mmol Change in mineral content of our foods from 1940 to 1991: Minus 16%*	Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds	Helps maintain regular fluid balance. Needed for nerve & muscle function.	Deficiency: Nausea, anorexia, muscle weakness, irritabilty. (Occurs most often in persons with prolonged diarrhea.)
Iron (elemental) Men: 8–10mg Women: 8–13mg Plus 6%*	Liver, lean meats, kidney beans, enriched bread, raisins. Note: Oxalic acid in spinach hinders iron absorption.	Essential for making Hemoglobin (the red substance in blood that actually carries oxygen to the cells.	Deficiency: Skin pallor, weakness, fatigue, headaches, shortness of breath.
Zinc Men: 12mg Women: 9mg	Oysters, Shrimp, Crab, Beef, Turkey, whole grains, peanuts, beans.	Necessary element in > 100 enzymatic reactions essential to digestion.	Deficiency: Slow wound healing, loss of taste, retarded growth, delayed sexual development.
Selenium 0.05 – 0.2 mg	Adequate amounts are found in seafood, kidney, liver & other meats. Grains & other seeds contain varying amounts depending on soil content.	Finger nail changes, hair loss.	Deficiency: Unknown in humans.
Copper 2 – 3mg Change in mineral content of our foods from 1940 to 1991: Minus 72%*	The richest sources of copper in our diet are liver & other meat organs, seafoods, nuts & seeds.	Component of several enzymes, including one needed to make skin, hair & other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue & nerve fibers.	Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue & lungs.
Manganese 2 – 5mg	Tea, whole grains & cereal products are the richest dietary sources. Adequate amounts are found in fruits & vegetables.	Needed for normal tendon & bone structure. Component of some enzymes important in metabolism.	Deficiency: Unknown in humans.
Molybenum 0.15 – 0.3mg	The concentration in food varies depending on the environment in which the food was grown. Milk, beans, breads & cereals contribute the highest amounts.	Component of enzymes needed in metabolism. Helps regulate iron storage.	Deficiency: Unknown in humans.

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