People need minerals to remain healthy. Mineral are micronutrients and are developed from food and beverages.
Mineral elements are used by the body in a great variety of ways. They may form part of the rigid structure of the body. They may be present in the cell fluids or like sodium in extracellular fluids.
Calcium, phosphorus, sodium, potassium, magnesium, chlorine and sulfur make up the dietary macro minerals, those minerals required at more than 100 mg/day by the adult.
Because of the large amounts of calcium all over the body, it is one of the most important minerals. Its functions are related to: mineralization of the bone tissue (bones and teeth), maintaining the cardiac rhythm, coagulating the blood, regulating the acid-basic equilibrium.
Calcium together with vitamin D3, and phosphorus play an essential role in the forming and maintenance of the bones. Calcium and phosphorus account for about 75% of the mineral elements on the body, and each of them has a number of essential functions to perform.
Calcium deficiency cause serious disorders and leads to anemia, osteoporosis, dental cavities, irregular menses, severe headaches, sexual problems (loss of libido and sexual appetite, erectile dysfunctions etc.), emotional disorders (stress, anxiety, chronic depression), sleep disorders (insomnia) and many other dysfunctions.
The main source of calcium milk and milk products, followed at a considerable distance by fruit and vegetables, cereal products, meat, fish and eggs.
Magnesium is found in most vegetables, cereals and cereal fours, beans and nuts. Magnesium supplements are extremely beneficial for maintaining healthy heart, lowering high cholesterol levels in the blood, strengthening the bones structure.
Magnesium is required for more of biochemical reactions than any other minerals. The ability to transport across cell membranes, DNA transcription, glycolysis, muscle contraction and relaxation, nerve transmission and protein synthesis are all magnesium dependent process.
A human adult contains about 20-25 g magnesium and most of it is found in the bones as magnesium phosphate.
Magnesium deficiency leads to allergies, low immunity to infections, nails, hair and teeth fragility, migraines, loss of appetite, high blood pressure, fatigue, nausea, vomiting, emotional disorders etc.
Potassium is present in the body cells as the chief intracellular cation and is associated with function of muscles and nerves and with the metabolism of carbohydrates.
It is important in maintaining the fluid volume inside cells, and the acid-base balance. Good sources of potassium are meats, eggs, oranges, bananas and fresh milk.
Trace minerals include iron, iodine, zinc, selenium, chromium, copper and fluorine. Although trace minerals are present in minute amounts they play very important riles in the diet, and modern analytical methods are extremely sensitive to accurate measure them in foods.
Iron is essential for the red blood cells forming and oxygen carrying to the tissues. Iron is tightly linked to the hemoglobin, which transports oxygen from the lungs to all body cells and is also part of key enzyme systems for energy production and metabolism.
Iron is found in meats, eggs, legumes, whole grains and green leafy vegetables. Iron deficiency causes anemia, shortness of breath, headaches, chronic fatigue, nausea, dry mouth, severe menstruation pains and disorders.
Meats are good source of iron, and zinc. Dairy foods provide about 80 percent of the average American’s daily calcium.
What are nutritive minerals?
