MINERALS

Chapter 8

MINERALS

     Mineral nutrients make up 4% of our body weight. These are inorganic elements found in food which the body cannot synthesise. They are found in dissolved form as electrolytes. They influence vital characteristics of body fluids. For example they help maintain osmotic pressure.  

     Minerals are essential and vital components of all living cells and are involved in the metabolism of the body. Iodine is an element of the thyroid gland, cobalt from vitamin B12, iron from haemoglobin, etc.

     The minerals are classified according to their importance to humans. Macro minerals are required in large quantities (more than 50 mg of body weight). They are called mineral nutrients to differentiate them from trace elements. But the amount of mineral nutrients a food contains depends on the fertility of the soil in which the plat grew. Minerals are also present in the water we drink but it depends upon the type of water (tap water, spring water, bottled water, etc.)

Mineral nutrients are needed for various functions like composition of bones, muscles and other body parts and maintenance of the activities of enzymes. Mineral nutrients present in bones and teeth help strengthen the bones and teeth.

The minerals which our body needs are calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc. Let us see how these minerals help us to keep our body healthy and from where we can get these minerals.

1. Calcium: We need 800 to 1300 mg of copper per day.

    Importance: calcium is very important for our bones. It is important for clotting of blood, movement of nutrients through cell walls and good health of our nervous system.

    Deficiency: If you do not have enough calcium, your bones will become weak and break easily. You will get muscle cramps, blood will not clot and your nerves will not be able to carry messages to the brain properly.

    Source: Most of the fruits like oranges, tomatoes, lemon, grapes, apple, banana and vegetables like peas, broccoli, carrot, spinach and nuts like almond, pistachio, walnut, cashew nut contain calcium.

2. Copper: We need 1.5 to 3 mg of copper per day.

      Importance: copper is important for the absorption, storage and movement of iron in our body. It is important for the formation of red blood cells. Copper helps supply oxygen to all parts of the body.

     Deficiency: If we do not have enough iron in our body, the risk of anaemia will increase.

    Source: Kiwi fruit is rich in copper. But copper is also found in apple, banana, grapes, lemon, orange, strawberry, tomato, beans, carrot, cauliflower, corn, cucumber, onion, potato, peas, and all nuts.

3. Iodine: We need 70 to 150 µ gm of iodine per day.

     Importance: Iodine is very important for all those who are trying to maintain a beautiful figure with shining hair, nails, teeth and skin. Iron balances the energy production, weight and growth.

     Deficiency:  A person who does not have enough iodine in his body can fall for goitre and hypothyroidism.

     Source: All fruits, vegetables and nuts grown in iodine rich soil contain iodine.

4. Iron: We need 10-15 mg of iron per day.

     Importance: Iron is needed for a healthy immune system and strength.

     Deficiency:  A person who has less iron in his body will be weak and fall sick often. He will be slow in learning and in his actions.

Source: Raisins are rich source of iron. Iron is also present in Kiwi, strawberry, tomato, banana, grapes, potato, peas, broccoli, corn, carrot, etc. All nuts contain small amount of iron. But remember that vitamin C helps absorption of iron. So take enough of vitamin C foods also.

5. Magnesium: We need 310-420 mg of magnesium per day. But children need only 130-240 mg per day.

     Importance: Magnesium is needed for the absorption of nutrients like calcium, vitamin C and potassium. It is needed for health of bones, formation of new cells, activating vitamin B, relaxing nerves and muscles, blood clotting and production of energy. Magnesium also helps secretion of insulin.

   Deficiency:  A person who has less magnesium in his body will be tired, sleepless and nervous. He will have heart problems, weak muscles and high BP.

Source: Magnesium is found in Kiwi, banana, tomato, strawberry, peas, potato, corn spinach, walnut, cashew nuts, almonds, etc.

6. Manganese: We need 2 to 5 mg of manganese per day.

     Importance: This is not such an important mineral since its job can be done by other minerals. But manganese takes part in enzyme reactions concerning blood sugar and function of thyroid hormone.

   Deficiency:  Deficiency of manganese does not take place since it is not such an important mineral.

   Source: strawberry is a rich source of manganese but it is also found in other fruits and vegetables like peas, beans, sweet potato, etc. Walnut is also a good source of manganese.

7. Phosphorus:  We need 700 mg of phosphorus per day. Children need more.

     Importance: With calcium, phosphorus is also important for the strength of bones, nails, teeth and nerves.

     Deficiency:  Deficiency of phosphorus does not take place since it is found in all types of fruits, vegetables and nuts.

     Source: Phosphorus is found in all types of fruits, vegetables and nuts.

8. Potassium: We need 2000 mg of potassium per day.

       Importance: Potassium is important for the growth and health of our body especially the heart.

       Deficiency:  People with less potassium in the body get muscle cramps, twitching and weakness, heart problems, sleeplessness, kidney and lung failure.

     Source: Potassium is found in all fruits, vegetables and nuts.

9. Selenium: We need 55 to 70 mg of selenium per day.

       Importance: Selenium is important for the proper functioning of our body. It also works as an antioxidant with vitamin E.

       Deficiency:  It is rare that deficiency of selenium takes place in our body.

     Source: Selenium is found in most fruits, vegetables and nuts like banana, strawberry, apple, grapes, onion, peas, potato, corn, spinach, cashew nuts, almonds, walnuts, etc.

10. Sodium: We need 500 mg of sodium per day.

       Importance: Sodium balances the pressure and volume of blood in our body and the functioning of muscles and nerves.

      Deficiency:  It is rare that deficiency of sodium occurs. But an over dose of sodium does take place sometimes causing health problems. 

     Source: Sodium is found in most fresh fruits and vegetables. Nuts like cashew nuts, peanuts and almonds are rich sources of sodium.

10. Zinc: We need 10 to 15 mg of zinc per day.

        Importance: Zinc is very important for our body. Zinc helps keep diseases away. It helps wounds to heal quickly and improves eye sight. Zinc is also important for growth of body.

      Deficiency:  Since zinc is important for growth, deficiency of zinc can lead to stunted growth. White spots appear on the finger nails.

     Source: Kiwi and black berries are rich in zinc. But zinc is also found in different fruits, vegetables and nuts.