The Handy-Dandy, Exhaustive Guide To Vitamins & Minerals; Complete From Vitamin A to Zinc [Part 2]

In part 2 of our two-part Handy-Dandy, Exhaustive Guide To Vitamins & Minerals, we cover the spectrum of minerals — including calcium, potassium, iron, zinc, magnesium, phosphorus, sodium, and an entire periodic table’s-worth of others.

In part 1 we ran-through the comprehensive realm of vitamins, complete with everything from vitamin A through K.

What is Calcium (Ca)

Calcium is the primary building block used to construct iron-clad, dense bones — 99% of the body’s calcium supply is stored in the bones & teeth, where it’s constantly used to fortify, remodel, and bolster new bone mass.

Think of it as a scale. As the body ages bone breakdown and bone formation need to be as balanced as possible (excess breakdown leads to osteoporosis); a steady stream of calcium helps it sway so that things don’t fall apart.¹

While calcium’s major job is bone structure, it’s also critical for strong muscular contractions, enzyme activity, and nerve function. Evidence even suggests that high calcium diets may accelerate weight and fat loss, and improve cholesterol levels.²³⁴⁵

Dark green veggies are high in oxalic acid, which makes most of their natural calcium and other minerals unavailable for absorption; cooking veggies in boiling water for a few seconds (aka blanching) can help boost the usable calcium content.

• Best Sources of Calcium — Think DAIRY & GREEN VEGGIES. Milk, almond milk, coconut milk, cheese, yogurt, tofu, cereal, whey, kale, arugala, spinach, chia, and sesame seeds are all potent sources of calcium.⁶
• Recommended Daily Intake — Men = 1,000 mg/day; women = 1000 mg/day. Jumps to 1,200 mg/day after 50.⁷
• Calcium Deficiency — Osteoporosis and poor muscle function.

Minerals:

Calcium | Potassium | Iron | Zinc | Magnesium | Phosphorus | Sodium | The Rest

References, Notes, Links

1. ODS - Calcium [↩]
2. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res. 2004 Apr;12(4):582-90. [↩]
3. Major GC, Alarie F, Doré J, Phouttama S, Tremblay A. Supplementation with calcium + vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations. Am J Clin Nutr. 2007 Jan;85(1):54-9. [↩]
4. Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S. [↩]
5. Shahar DR, Schwarzfuchs D, Fraser D, Vardi H, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ, Shai I; DIRECT Group. Dairy calcium intake, serum vitamin D, and successful weight loss. Am J Clin Nutr. 2010 Nov;92(5):1017-22. [↩]
6. NutritionData - Calcium [↩]
7. ODS - Calcium [↩]

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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