Essential Minerals for Optimal Health

Minerals and elements play a crucial role in maintaining normal body functions and overall health. Among these, water, common salt, and minerals such as calcium, magnesium, iron, sodium, and potassium are indispensable for the body's growth and development. Additionally, chlorine (found in common salt), sulfur, phosphorus, and silicon are vital for various physiological processes.

Unlike other nutrients, minerals consist of single atoms that carry an electric charge when in solution. This unique property allows them to combine with other minerals, forming stable complexes essential for the structure of bones, teeth, cartilage, and other tissues. For instance, calcium and phosphorus work together to form hydroxyapatite, the mineral compound that gives bones and teeth their rigidity.

The Role of Iron
Iron is a critical mineral required for the formation of hemoglobin, the blood pigment that carries oxygen from the lungs to the rest of the body, and myoglobin, the muscle pigment that stores oxygen in muscles. Iron is also a component of various enzymes that facilitate biochemical reactions in the body. Iron absorption begins in the intestinal mucosa cells through the brush border membrane.

A deficiency in iron can lead to anemia, a condition characterized by fatigue, weakness, and decreased immune function. To prevent this, it is recommended that adults consume approximately 10 mg of iron daily. Good dietary sources of iron include liver, animal muscle tissues, eggs, oatmeal, wheat flour, cocoa, and chocolate.

The Importance of Iodine
Iodine is another essential mineral, primarily found in the hormone thyroxine, produced by the thyroid gland. This hormone is crucial for regulating metabolic rates. A deficiency in iodine can result in low metabolic levels, lethargy, and goiter, an enlargement of the thyroid gland. The daily requirement for iodine is about 0.1 mg. Seafood and saltwater fish are excellent sources of iodine.

Iodine deficiency is particularly detrimental to unborn babies and young children, as it can impair brain development, leading to mental retardation or even death. In regions where water lacks sufficient iodine, iodized table salt is used to ensure adequate intake. The World Health Organization recommends that iodized salt contain one molecule of iodine per 100,000 salt molecules. However, in the United States, iodized salt contains a higher concentration, with one iodine molecule per 10,000 salt molecules.

Conclusion
Minerals are vital for numerous bodily functions, from building strong bones and teeth to facilitating oxygen transport and regulating metabolism. Ensuring adequate intake of essential minerals like iron and iodine is crucial for maintaining health and preventing deficiencies that can lead to serious health issues. By consuming a balanced diet rich in these minerals, individuals can support their body's needs and promote overall well-being.
Essential Minerals for Optimal Health

Essential Minerals for Optimal Body Function

The human body is a marvel of electrical activity, with electrolytes acting as the conductive 'wires' facilitating this internal electricity. Among the crucial electrolytes, cobalt, copper, fluorine, magnesium, and sulfur play indispensable roles in maintaining bodily functions and overall health.

Magnesium, a paramount mineral, holds a significant place as a cation in the body. While abundant overall, its intracellular concentration rivals that of potassium. Crucially, magnesium acts as a cofactor for numerous cellular enzymes, facilitating vital processes such as muscle contraction and relaxation. Adequate magnesium stores are vital for maintaining electrolyte balance, fundamental for optimal health. Although deficiency is rare due to its presence in various foods like vegetables, cereals, and nuts, beverages like coffee, tea, and cocoa also contribute to magnesium intake.

Sulfur, integral to all body proteins, primarily resides in sulfur-containing amino acids such as methionine and cysteine. This elemental relationship extends to crucial end products like glutathione and taurine, which play vital roles in immune function. Furthermore, sulfur's presence in certain vitamins is essential for enzyme function. Foods like meats, fish, cheese, eggs, and beans serve as excellent sources of sulfur. Notably, research on the allylsulfur compounds in garlic showcases potential antithrombotic and anticancer properties.

Fluorine's role in promoting mineral precipitation, particularly in dental health, underscores its importance. By aiding in the formation of apatite, fluoride helps protect teeth from cavities. While drinking water serves as the primary source of fluorine, fish also contribute to its intake. However, caution is necessary as high concentrations of fluorine can be toxic.

Copper, though required in trace amounts, is indispensable for various enzyme systems and tissue functions. Its presence in enzymes contributes to antioxidant activity, electron transport, and biosynthesis of vital proteins like collagen. Conversely, excess copper can lead to disorders like Wilson disease, where abnormal copper metabolism results in toxic accumulation in organs. Rich dietary sources of copper include fruits, beans, peas, eggs, and liver.

Cobalt, found primarily in vitamin B12, is essential for bone marrow function and red blood cell maturation. Excessive cobalt intake can lead to polycythemia, an overproduction of red blood cells. Additionally, cobalt plays a crucial role in maintaining a healthy nervous system. While dietary deficiency is rare due to its presence in various foods, excess cobalt can have toxic effects.

In conclusion, these minerals are not merely components but essential catalysts for a multitude of physiological processes. Their presence in adequate amounts is vital for maintaining optimal health, highlighting the importance of a balanced diet rich in diverse nutrients. Through ongoing research and understanding, harnessing the potential of these minerals can pave the way for improved health outcomes and well-being.
Essential Minerals for Optimal Body Function

Physical function of calcium in human body

Calcium is the most abundant mineral in the body. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.

The calcium in bones serves as a reservoir for calcium that is needed throughout the body. Structural component of bones and teeth; role in intracellular and hormonal secretion regulation, muscle contraction, blood clotting, and activation of some enzyme systems. Calcium also helps blood vessels move blood throughout the body and helps release hormones that affect many functions in human body.

Calcium is very essential for maintaining the tone and contractility of heart. Ca is antidotal to the depressant action of K.

Calcium also is the key factor in normal transmission of nerve impulses. The movement of calcium into nerve cells triggers the release of neurotransmitter at the junction between nerves.

Getting too little calcium can cause several conditions, including: osteoporosis, rickets, osteomalacia.

The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium in the body. If one does not eat enough calcium-containing foods, the body will remove calcium from bones.
Physical function of calcium in human body

Food sources of manganese

Manganese is an element essential to the proper functioning of both humans and animals, as it is required for the functioning of many cellular enzymes and can serve to activate many others. Human body uses manganese to make energy and protect body cells from damage. Human body also needs manganese for strong bones, reproduction, blood clotting, healthy nerves and a healthy immune system.

Minute quantities of manganese are also needed for protein and fat metabolism, and blood sugar regulation.

Body contains between 10 to 20 milligrams of manganese, which is concentrated primarily in the bone, liver, pancreas and brain. Rich sources of manganese include: whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper.

The highest concentrations are found in certain foods of plant origin, especially wheat and rice, with concentrations between 10 mg/kg and 100 mg/kg. Polished rice and wheat flour contain less manganese, because most of it is in the bran. High concentrations of manganese have been found in tea leaves.

Drinking water also contains small amounts of manganese at concentrations of 1 to 100 mcg/L. although drinking-water generally contains less than 100 µg/liter. The top sources of manganese in the diets of U.S. adults are grain products, tea, and vegetables.

Manganese is available in many multivitamin/multimineral and other dietary supplements. Supplements contain many forms of manganese, such as manganese sulfate and manganese aspartate.

In the United States, estimated average intakes of dietary manganese range from 2.1 to 2.3 mg/day for men and 1.6 to 1.8 mg/day for women. Surveys have found those adhering to vegetarian diet have manganese intakes of up to 7.0 mg/day.

Absorption of manganese is poor, only 1 to 15 percent. The high levels of iron, calcium and phosphorus may inhibit absorption.

Manganese is absorbed in the small intestine through an active transport system and, possibly, through diffusion when intakes are high. After absorption, some manganese remains free, but most is bound to transferrin, albumin, and plasma alpha-2 macroglobulin.
Food sources of manganese

What are the major functions of potassium in human body?

Potassium is an dietary mineral that is also known as an electrolyte, essential to both cellular and electrical function. Intracellular fluid contains about 95 percent of the body’s potassium, with the highest amount in skeletal muscle cells.

The flow of sodium and potassium in and out of cells is an important component of muscle contractions and the transmission of nerve impulses.

The central nervous system (CNS) zealously protects it potassium – CNS potassium levels remain constant even in the face of falling levels in the muscle and blood.

Potassium also helps regulate blood pressure.Potassium influences the contractility of smooth, skeletal, and cardiac muscle and profoundly affects the excitability of nerve tissue.

It is also plays a critical role in the transmission of electrical impulses in the heart. Potassium is also important in maintaining electrolyte and pH balance. Potassium deficiency, also called hypokalemia, established the importance of potassium maintenance in cardiovascular disease.

There is also suggestion that increasing potassium intake may be key in lowering blood pressure and reducing the risk of stroke, congestive heart failure and cardiac arrhythmias.
What are the major functions of potassium in human body?

Food sources of manganese

Estimated average dietary manganese intakes in the United States range from 2.1 to 2.3 mg/d for men and 1.6 to 1.8 mg/d for women.

The best food sources of manganese are of plant origin. Tea, coffee, nuts, cereals and some fruits are the best food sources of manganese. Some estimates suggest that coffee or tea supplies as much as 20 to 30 percent of our daily manganese intake.

People eating vegetarian diets and Western diets emphasizing whole grains may have manganese intakes as high as 10.9 mg/d.

Fair sources of manganese are brewer’s yeast, liver, most fruits and vegetables, orange pekoe tea and white enriched bread.  Dairy products, meat fish and poultry are poor sources of manganese.
Food sources of manganese 

Manganese deficiency in human nutrition

The total amount of manganese in the adult human is approximately 15 mg. relatively high concentrations have been reported in the liver, pancreas, intestine and bone. The pancreas and liver have the highest concentration and about 25% is in the skeleton.

Manganese deficiency is rare, but it has been reported in cases of diabetes and pancreatic insufficiency and in protein-energy malnutrition states such as kwashiorkor.

Symptoms include impaired growth, skeletal abnormalities, depressed reproductive function and defects in lipid and carbohydrate metabolism.

In human, manganese deficiency generally does not develop unless the mineral is deliberately eliminated from the diet. It has been reported that prolonged manganese deficiency is associated with osteoporosis in man and that osteoporotic subjects have low serum manganese levels.

Other problems associated with manganese deficiency include the occurrence of ataxia, loss of equilibrium, cell ultrastructure abnormalities, compromised reproductive function and abnormal glucose tolerance.

Low serum manganese levels have been reported in some diabetic and epileptic children, and a negative manganese balance has been observed in children with pancreatic insufficiency.
Manganese deficiency in human nutrition 

Interaction of Iron with Other Nutrient

Iron is present in all cells of the body and plays a key role in many biochemical reactions.

There is no evidence that humans are ingesting sufficient zinc to induce anemia. On the other hand, excessive iron supplementation is often a practice among humans and this excessive intake of nonheme iron may have detrimental effect on zinc nutrition.

It is believe that the basis of interaction between these two minerals is their competition for some portion of a common absorptive pathway.

As a general rule, excessive concentration of one divalent ion in the gastrointestinal tract may inhibit absorption of other divalent ions. Conversely, a deficiency of one divalent ion may enhance the absorption of others.

Absorption of iron is hindered by fiber and phosphate and prompted by ascorbic acid, copper and meat proteins.

Copper and iron may interact in numerous ways. At the metabolic level, an interrelationship appears to exist between iron and copper because the role of copper containing ceruplasmin as feroxidase.

Anemia, often accompanied by accumulation of iron in the liver, has been reported on all species studied, including human. Excessive iron in the form of inorganic iron salts decreased copper status and in time resulted in clinical signs of copper deficiency in several animal species.

Also ascorbic acid and iron are interrelated on that activation of several deoxygenases by ferrous iron appears dependent on the presence of ascorbate.

Absorption of iron is controlled strictly, and excretion of iron is limited. Protein is one of the major participants in the tight regulation of iron: bioavailability of dietary iron is influenced by concomitantly ingested proteins; dietary patterns and protein status affect iron status; additionally, specialized proteins are instrumental in iron absorption and transport.
Interaction of Iron with Other Nutrient

The importance of calcium

Calcium is one of 21 elements known to be essential to humans. The distribution of calcium between bone, soft tissues and extracellular fluids is regulated by parathyroid hormone and vitamin D.

Of all the calcium in the body, 99% is in the bone. The remaining 1% is mostly in the blood and other extracellular fluids. Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums.

It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses. In 1883, British physician and physiologist Sydney Ringer showed that calcium was essential for myocardial contraction. Calcium lowers cholesterol levels and helps prevent cardiovascular disease.

The ionized calcium is a mineral that is critical to normal human health, playing vital roles in fertilization, metabolism, blood clotting, nerve impulse conduction, muscle contraction, structure of the bony skeleton, and cellular communication.

Intracellular calcium acts a cofactor for a variety of enzymes including isocitrate dehydrogenase, phophorylase and kinases.

In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of maternal death.

Calcium deficiency can lead to the following problems: arching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitation, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complexion, rheumatoid arthritis, rickets and tooth decay. 

Deficiencies of calcium are also associated with cognitive impairment convulsions, depression, delusions and hyperactivity.

Decreased calcium concentration in blood can cause both cardiovascular disorders, such as cardiac insufficiency and arrhythmias and neuromuscular irritability, which may become clinically apparent as irregular muscle spasms called tetany.
The importance of calcium

The importance of iron in human body

There are about 4 grams of iron in the body of an average persons. Iron has several vital functions in the body. Iron is essential for the red blood cells forming and oxygen carrying to the tissues. Iron as a nutritive mineral boosts energy in human bodies, makes them active and provides them with stamina.

Iron is tightly linked to the hemoglobin, which serves as a carrier of oxygen from the lungs to all body cells. 

Most of the iron in the body is present in the erythrocytes as hemoglobin, a molecule composed of four units each containing one heme group and one protein chain.

Iron is engaged in operations in all human cells and is distributed among metabolic, structural, and transport compartments. It plays a decisive role in the growth and physical development of children and teenagers, as it helps their bodies grow in a healthy and harmonious way.

In addition to being found in hemoglobin, iron is stored in the liver, spleen, bone marrow and other tissues. 

Iron is found in egg yolk, mushrooms, red meat (beef), but also in the green leaved vegetables (spinach), watermelons etc. Vegetarian sources of iron include chickpeas, soybeans, kidney beans and lentils.

Iron absorption occurs in the proximal duodenum. Clinical disorders that affect iron absorption include malabsorption syndromes such as steatorrhea and tropical sprue.

Iron deficiency anemia impairs the oxygen carrying capacity of the blood. Sign and symptoms of iron deficiency, mostly demonstrated in children include parlor, listlessness, behavioral disturbances and impaired performance in some cognitive task.

In adults, work performance and productivity are most commonly impaired with iron deficiency. In United States and Canada, about 20% of women and 3% of men have the problem some 8% of women and 1% men are anemic, experiencing fatigue, weakness, apathy and headaches.
The importance of iron in human body

Iron and Iodine in Human Body

A number of minerals or elements are required for normal body functions. Human need minerals to satay healthy. People get minerals by drinking water and eating food.

Minerals play significant roles in virtually every metabolic process occurring within the body.

Iron is required, since it is an essential part of both the blood pigment, hemoglobin, and muscle pigment, myoglobin.

Some body enzymes also have composites that include iron. Deficiencies of iron cause anemia. It is the most common nutrient deficiency, affecting more than 1.2 billion people.

Liver, animal muscle tissues, eggs, oats meal, wheat flour, cocoa, and chocolate are good source of iron. Approximately 10.0 mg of iron are required daily.

For many people that meal is breakfast, which may also include citrus juice whose vitamin C may increase the absorption of nonheme iron.

Iodine is required by all vertebra animals, including the human, since it is a component of the hormone, thyroxine, produced by the thyroid gland.

Thyroid hormone is constructed from iodide and the amino acid tyrosine and has two form thyroxine (T4) and triiodothyronine (T3) based on the number of iodide atoms.

This hormone regulates metabolic levels. Deficiency of iodine leads to low level metabolism, lethargy, and goiter. Iodine deficiency has existed for centuries.

Requirements of iodine are believed to be about 0.1 mg daily. In food iodine is mostly in its ion form – iodide. Sea food and salt water fish are the beat sources of iodine. In areas where the water is known to be deficient in iodine, iodized table salt may be used in place of regular table salt.
Iron and Iodine in Human Body

Potassium deficiency symptom

The adult human body contains about 250g of potassium. It is entirely present in the cell, while normal human plasma contains only about 5 milliequivalent of potassium of potassium per liter.

Physical symptoms of potassium deficiency can include muscular cramps and twitching, muscular weakness, even actual muscle damage, reduced or absent reflexes, fatigue, fragile bones, irregular heartbeat and other cardiovascular irregularities, kidney failure, lung failure, and disturbances in conductivity and contractibility of heart muscle.

The skin and muscle tone will be bad. The flesh does not cling firmly to the body’s bony framework. Lines and wrinkles fill the face and neck.

Potassium depletion results in muscular weakness and mental confusion and is reflected in electrocardiographic changes and loss of smooth muscle motility e.g. in the intestine.

Mental symptoms can include nervous disorders of various types, anorexia, insomnia, a slowdown of cognitive processes, and depression.

Death in potassium deficiency may result from cardiac or respiratory failure or from paralytic ileus.

There are certain health situations that can make a person more susceptible to suffering from a deficiency of potassium.

These include alcoholism, health conditions requiring the use of certain types of diuretics, periods of high stress and illnesses or conditions that result in extended periods of diarrhea and vomiting.

Some situations of people own making can contribute to potassium deficiency. These include excessive caffeine intake and a diet made up of mostly processed foods. Millions living in today’s civilization and eating its commercialized, processed foods have a potassium deficiency. C

onsuming excessive amount of salt daily can also attribute to the decrease of potassium in the human body.

Deficiency can occur as a result of vomiting, diarrhea and chronic usage of purgatives. It may also occurs as a result of urine loss in wasting disease and starvation, overdosage with drugs. Prevention is always better than trying to cure illness or repair damage.

Potassium deficiency symptom