Minerals

When you think of minerals,do you think of rocks???
Actually you are right.The minerals like Calcium,iron,phosphorus,zinc etc are found in rocks but are are also required by our bodies in some amount.
It doesn't means we start including these naturally occuring sources of minerals in our body!!!

 Our body cannot manufacture a single mineral. Minerals are often artificially added to the diet as supplements.

Minerals work in two ways.Some minerals like calcium and phosphorus support body cells and structures while some like sodium, potassium, chromium work to regulate many body processes.

Macrominerals  : Many elements are essential in relative quantity; they are usually called "bulk minerals".Elements with recommended dietary allowance (RDA) greater than 200 mg/day are:

Trace minerals : Many elements are required in trace amounts, usually because they play a catalytic role in enzymes.Some trace mineral elements (RDA < 200 mg/day) are :

MINERALS ARE REQUIRED FOR THE MAINTENANCE OF:
Skeletal structure	Calcium           Phosphorus           Magnesium
Acid base balance                         Fluid balance	Potassium            Sodium            Chloride
Cellular function	All
Nerve conduction	Potassium            Magnesium
Muscle contraction	Calcium           Magnesium           Potassium

CALCIUM AND PHOSPHORUS

Calcium is the most common mineral in the body and phosphorus is the next most common. Calcium and phosphorus serve as structural components of the bones and the teeth.

SODIUM, POTASSIUM AND CHLORIDE

Sodium, potassium and chloride are the major electrolytes in the body water.

IRON

Is an essential component of:

• haemoglobin: the oxygen carrying pigment of the blood.
• myoglobin: the oxygen carrying pigment of the muscles.

ZINC

Zinc is a constituent or activator of more than 200 enzymes, so it is involved in a high number of diverse physiological functions. Some of zinc's primary functions include:

• immunocompetence,
• skin and wound healing,
• growth,
• reproduction.

COPPER

Copper is needed for:

• the formation of red blood cells,
• normal pigmentation of skin and hair.

Sources of Minerals:

Here is a list of good food sources for a number of important minerals that are an essential part of good nutrition.

Calcium

Almonds, figs, beans, carrots, pecans, raisins, brown rice, apricots, garlic, dates, spinach, sesame seeds, brazil nuts, cashews, papaya, avocados, celery.

 

Chromium

Brewers yeast, clams, cheese, corn oil, whole grains.

 

Copper

Soy beans, Brazil nuts, bone meal, raisins, legumes, seafoods, black strap molasses.

 

Iodine

Kelp, dulse, beets, celery, lettuce, Irish moss, grapes, mushrooms, oranges.

 

Iron 

Kelp, raisins, figs, beets, soy beans, bananas, asparagus, carrots, cucumbers, sunflower seeds, parsley, grapes, watercress.

 

Magnesium

Honey, almonds, tuna, kelp, pineapple, pecans, green vegetables.

 

Manganese

Celery, bananas, beets, egg yolks, bran, walnuts, pineapples, asparagus, whole grains, leafy green vegetables.

 

Phosphorus

Mushrooms, cashews, oats, beans, squash, pecans, carrots, almonds.

 

Potassium

Spinach, apples, tomatoes, strawberries, bananas, lemons, figs, celery, mushrooms, oranges, papaya, pecans, raisins, pineapple, rice, cucumbers, Brussels sprouts.

 

Sodium

Turnips, raw milk, cheese, wheat germ, cucumbers, beets, string beans, seafoods, lima beans, okra, pumpkins.

 

Sulphur

Bran, cheese, eggs, cauliflower, nuts, onions, broccoli, fish, wheat germ, cucumbers, turnips, corn.

 

Zinc

Mushrooms, liver, seafood, soy beans, sunflower seeds, brewers yeast.

Lack of some minerals can lead to :

Lack Of phosphorus: Bone weakness, mental fatigue, poor complexion and dull hair, brittle nails. 

Lack Of calcium : Physical and mental fatigue, bone weakness and deformity, inability to concentrate, general heart problems.

Lack Of Iron: Anemia, menstrual problems, problems with lactation and reproduction in women.

Lack Of Iodine:Goiter, and weight maintenance problems

Lack Of Potassium:Liver degeneration, and muscular cramps and severe stiffness.

Lack Of Sodium:A deficiency or excess in sodium may be one of the causes of diabetes, and high blood pressure. It can cause digestive difficult.

Lack Of Magnesium:Constipation, poor blood circulation, and excess acidity.

Lack Of Sulphur:Many diseases which are caused by the accumulation of uric acid in the body are related to the over consumption of foods too high in phosphorus and deficient in sulphur. 

Lack Of Chlorine:Digestion problems, constipation.

* Women lose iron when they menstruate.

*A lack of zinc may be associated with skin problems, slow healing of wounds and low sexual libido.

*Practically all fruits and vegetables are good source of some mineral.


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