Role Of Minerals In Nutrition

minerals are dietary supplements which
comes from mineral salts like sulphate
carbonate citrate and other negatively
charged chemical groups
as you've heard about incorporated
calcium into bread cookies or you've
also had about 45 juices
and semi-solid foods
these contains calcium phosphorus and
other minerals
so that they can
be consumed by a body
for the regulation of enzymes and
hormones
so
bottom
what does minerals do
they keeps our bones muscles
heart and brain healthy
as i told you these makes enzymes and
hormones regulates their activity
minerals can be divided into
macro minerals and micro minerals micro
minerals are also called as trace
minerals macro minerals include
calcium phosphorus magnesium sodium
potassium chlorine and sulfur
while micro minerals include
iron manganese copper iodine
zinc cobalt chlorine selenium as the
name suggests macrominerals are required
in larger quantity
while micro minerals are required in
very minor quantity
in our body
so
first we will discuss about
macrominerals
first is magnesium
magnesium is important in regulating
heart rhythms
it is
its main sources green leafy vegetables
fruits and grains it is also contained
in meat and dairy products as well
deficiency disease which is caused
by the by magnesium is mainly
cardiovascular diseases
so
these are the other examples with the
requirement of
intake
of all the magnesium sources like
almonds tofu cashews black eyed peas
buckwheat beef plantain wild rice etc
so moving ahead to potassium
potassium is
for good health and organ function
its main sources are dairy products fish
meat poultry vegetables grains rice
potatoes nuts
and the deficiency disease which is
caused by potassium is
why the less intake of potassium is
kidney or cardiovascular diseases so it
should be taken as
it is one of the most important mineral
that helps maintain the electrolyte
balance in the body
next we have phosphorus phosphorus is a
macro mineral which is mainly contained
in carbonated beverages
and it is mostly present in all the
foods like
statue
tomato paste
flax seeds hazelnuts dark chocolate
almonds natto brazil nuts octopus
cashew nuts clams etc
it as it is contained in mostly all food
products
so there's mostly no cause due to
deficiency of phosphorus in our body
next moving ahead to sodium
sodium as you know that
the salt that we use is for seasoning
contains sodium
you know sodium chloride right so it it
is very less deficient deficient and it
mostly have excessive lip level like
table salt
cured ham ham and egg biscuit pickle
cucumber clams sunflower seeds
grated
french bread candies
these all are the sources of sodium the
deficiency disease which is caused
by sodium is high blood pressure kidney
problems and potassium deficiency as it
helps in adsorption of potassium in the
body
next
we will discuss about micro minerals
which are required by our body
in very minute quantity
so first we have zinc
zinc is required around 25 to 30 mg as a
daily requirement its minimum
requirement should be around 15 mg
it maintains good health it develops
effective immune response like effective
immune system it supports healthy skin
and it also helps in proper wound
healing
it has in regulation of sexual
maturation and reproduction related
processes in our body the deficiency
disease which is caused by zinc is
depressed immune response
loss of smell and taste and delayed
sexual maturation these all other
deficiency diseases which are caused by
less intake of zinc some sources of zinc
are oysters crab lobster octopus dark
chicken
natto tofu
pine nuts it is mainly present in nuts
and meat
meat and other products like uh
duck
yogurt also and some beans
these all are the sources of zinc
next we have copper so copper is
required in very less quantity that is
around 2mg
it is its main source sources are beef
liver almonds lentils chickpeas chia
seeds cashews goat cheese cocoa powder
avocado raisins and sea same seeds
it has very rare deficiency in humans
when
zinc
and vitamin c
and copper reacts in our body it helps
in skin protein formation which enhances
our skin
it also helps in red blood cell
formation and human tissue cells
formation
next we have
selenium
selenium also helps in healthy immune
system it helps in the
detoxification process in our body
and it has very high antioxidant
activity
when
vitamin e vitamin c
and selenium combines in our body it
prevents formation of free radicals
it's a main source is brazilian nuts you
have heard about brazil that's right so
it should be
it is required in around 500 mg mix
maximum
by our body
and the minimum requirement is around
70 mg
as a daily requirement
some other sources of selenium are
shrimp
mucus chia seeds lamb liver oysters pork
kidney
whole whole wheat bread
and these all other sources you can see
here
next we have chromium
so chromium is required around 120 mg
as a daily requirement
it is essential mineral in human
nutrition it is very essential mineral
as it helps in carbohydrate metabolism
it
imparts energy and glucose regulating
activities it also helps people which
suffers from type 2 diabetes its main
sources are grains cereals mushrooms
meats as you know about oats it is rich
in chromium
and potatoes it is also has reserves of
potassium
broccoli
grapes and beans these all contains
chromium in large quantity
next we have manganese manganese is also
required around 2mg as a daily
requirement it helps in enzymatic and
biochemical changes and reactions which
takes place in our body
its main sources are grain nuts
vegetables and peas
some other sources are given here like
spinach
collard greens pumpkin seeds pineapple
warners blueberries summer squash sweet
potato raspberries strawberries and all
of the berries
kale
and broccoli cabbage seaweed these all
are the sources of mangoes
next we have molybdenum moly denim is
also required
around 1 1mg as a daily requirement
it activates certain enzymes which are
used in catabolism and detoxification
processes
it
it means sources are beans
cereal grains peas legumes and dark
green leafy vegetables
it is also contained in potatoes green
peas whole rice
white beans soy flour and red cabbage
also
next we have iodine as you all know that
it assures healthy thyroid gland
right so the deficiency disease which is
caused by iodine is goiter which
causes soil and gland so all in thyroid
gland
so it is required around 0.5 mg which is
a very minute quantity as a daily
requirement
so
main sources are seafood spinach carrot
mushrooms swiss chard turnip greens and
sea same seeds these all are the
main sources
of iodine
next we have
iron
iron is required around
18 mg
by
all by
all the mansion women's while 27 mg for
pregnant women as iron is required
due to many
biochemical and chemical processes which
takes place in their body
and it is uh as it is very important for
respiration process it transports oxygen
in the blood and
it also takes part in oxygenation of red
blood cells that's why it is very
important in our body
deficiency disease which is caused due
to irons is
anemia
tissue inflammation and fatigue these
are
the deficiency diseases caused by iron
sources of iron products are soya beans
lentils
cooked black beans cooked potato
chickpeas
mostly the cooked foods half cooked
foods ham sheet
raw cashews
and some dried apricots these all are
the sources of iron
next we have boron
so
boron is also required in less than 1
mg it is essential
to plants it is mainly present in plants
it helps in bone and joint health and
enhances absorption of calcium and
magnesium in our body
its main sources are fruits and
vegetables it also includes these dragon
fruit celery coffee groundnut and all
these examples which you can see here
next we have vanadium
it is not essential for human diet as
it doesn't takes part
in
maine in main processes in our body so
it is not required by a body
selfish tail orleans vegetables oils it
is these are the sources of vanadium
next we have silicon it is also not
essential
in our body but
yes it is a trace mineral so it helps in
formation of connective tissue like
bones joints skin nails
as
you know that silica contains
helps provide stress resiliency which
allows better mobility and shinier skin
with less wrinkles so
it is also used in beauty products as
well
these are the sources of silicon beads
netted leaves peppers carrots celery
raspberries cucumbers etc

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