A to Z of Minerals, Sources And Importance In The Healthy Function Of Body

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Minerals and their importance in healthy function

 

We feed our minds with everything that we could to keep it happy. Alongside working, we give our minds a lot of things to relax. Like music, movies, emotional happiness, and many other things. Are we giving our body the same? Yes?Maybe no?Not sure, right?

Our body needs many things to function at optimum level. Minerals are one of the utmost important things that our body needs. They are responsible for maintaining and proper functioning of body organs.

Nearly 5% of daily diet includes macrominerals and trace minerals. Macro minerals are the ones which need more than 100 mg/ day. It makes up for about 1 percent of total body weight. Macro minerals include calcium, chloride, magnesium, potassium, phosphorous, sodium and sulfur.

Trace elements should be about 1-100 mg/day. It makes about 0.1% of total body weight. Trace elements include Chromium, copper, fluoride, iron, iodine, manganese, molybdenum. Selenium and zinc.

Below is the clear description of the foods that contain minerals and their functions.

Macrominerals or major minerals

Calcium

Calcium functions

  • Important for healthy teeth and bones.
  • Helps in contraction and relaxation of muscles.
  • Vital for proper nerve functioning.
  • Prevents blood clotting.
  • Regulates blood pressure.
  • Boosts immune system.

Calcium foods

  • Fortified soy milk.
  • Milk and dairy products.
  • Salmon and sardines.
  • Broccoli and mustard greens.
  • Fortified tofu and fortified soy milk.

 

Calcium deficiency diseases

calcium deficiency disease (hypocalcemia)

Osteoporosis

Osteopenia

Symptoms of calcium deficiency

 

  • confusion or memory loss
  • muscle spasms and muscle cramps
  • depression
  • hallucinations
  • weak and brittle nails
  • easy fracturing of the bones
  • Numbness in body.

 

 

Chloride

Chloride functions

  • Balancing fluids in the body.
  • Producing and regulating stomach acid.
  • Maintains pH level in the body.

Chloride foods

Chloride deficiency symptoms

  • congestive heart failure
  • Kidney disorders
  • Heavy sweating and excessive fluid loss
  • overhydration
  • burns
  • Addison’s disease
  • alkalosis

Chloride deficiency symptoms

muscle weakness

Lethargy

Dehydration muscle weakness

Breathing difficulties

Difficulty in swallowing.

 

 

 

 

 

 

Magnesium

Magnesium functions

  • Regulating muscle and nerve functions.
  • Maintains healthy immune system.
  • Strengthening of bones.
  • Keeping steady heartbeat.
  • Production of proteins.

Magnesium foods

  • Green and leafy vegetables.
  • Dry fruits, nuts, and seeds.
  • Hard water.

Diseases caused by magnesium deficiency

Hypokalaemia

Hypocalcaemia

Cardiac and neurological manifestations.

Diabetes.

Coronary heart disease.

Hypertension.

Osteoporosis.

 

Symptoms of magnesium deficiency

Loss of appetite.

Weaker muscles.

Confusion and poor memory.

Insomnia.

Irritability.

Hyperexcitability.

 

 

 

Phosphorus

Phosphorus functions

  • Formation and maintenance of teeth and bones.
  • Regulating proper usage of carbohydrates and fats.
  • The growth of protein.
  • Maintaining and repairing cells and tissues.
  • Maintenance acid-base balance.

Phosphorous foods

  • Nuts and seeds.
  • Soya foods.
  • Low-fat dairy.
  • Beans and lentils.

Diseases caused by deficiency of phosphorus

Hypophosphatemia

Osteomalacia in adults

Rickets in children.

Osteoporosis

 

Symptoms of phosphorous deficiency

  • loss of appetite
  • anxiety, mental confusion
  • Pain and brittleness in bones
  • stiff joints
  • irregular breathing
  • irritability
  • Numbness

 

 

 

Potassium

 

Potassium functions

  • Important for the functioning of the heart.
  • Major role in skeletal and smooth muscle contractions.
  • Fluid balance.
  • Nerve transmission.

Potassium foods

  • Dark leafy greens.

Diseases caused by potassium deficiency

  • Chronic kidney disease.
  • Diarrhea
  • Excessive sweating.
  • Folic acid deficiency.
  • Diabetic ketoacidosis.

 

Symptoms of potassium deficiency

  • Weakness and fatigue.
  • Abdominal cramping, bloating.
  • Tingling or numbness.
  • Nausea or vomiting.
  • Palpitations (feeling your heart beat irregularly)

 

 

Sodium

Sodium functions

  • Regulates functions of nerves and muscles.
  • Controls blood pressure.
  • Maintains fluid balance.

 

Sodium-containing foods

  • Table salt, baking powder and baking soda.
  • Roasted and salted nuts & seeds.

Symptoms of sodium deficiency

Headaches

Confusion.

Nausea.

Fatigue

Dehydration

Lethargy

 

 

Diseases caused by sodium deficiency

Hyponatremia

Seizures

 

 

 

Sulfur

Sulfur functions

  • Synthesises proteins.
  • Produces collagen, a substance that helps in the formation of connective tissues, artery walls, and cell structures.

 

Sulfur foods

Onions.

Garlic.

Milk and milk products.

Chocolates.

Tea and coffee.

Grains.

Sesame seeds.

Pistachios.

Nuts mainly cashews and peanuts.

 

Diseases caused by sulfur deficiency

Inflammation of lungs.

Depression.

Joint disorders.

Arthritis.

Immunity disorders.

 

Symptoms of sulfur deficiency

Acne

Convulsions.

Scarred tissues.

Brittle nails and hair.

   

Digestive problems.

 

Chloride, calcium, potassium, sodium, and magnesium are major electrolytes that conduct electricity throughout the body.

 

Trace elements or micro minerals

Chromium

Chromium functions

  • Metabolizes fats and carbohydrates.
  • Plays a vital role in functioning of the brain.
  • Regulates blood sugar level by working closely with insulin.

Chromium foods

  • Whole grains.
  • Green vegetables.
  • Brown rice.
  • Dairy products.
  • Brewer’s yeast.

 

Diseases caused by Chromium deficiency

Diabetes

Metabolic syndrome.

Anxiety and depression.

Impotency.

 

Blood sugar diseases.

 

Symptoms of chromium deficiency

Fatigue.

Anxiety.

Improper blood sugar metabolism.

 

 

Copper

Copper functions

  • Metabolizes iron and many other reactions in the body.
  • Part of several enzymes.
  • Essential in keeping nerves, immune system, blood vessels and bones healthy.

Copper foods

  • Nuts and seeds.
  • Organ meats.
  • Whole grains.

Symptoms of copper deficiency

Fatigue.

Paleness.

Feeling sick and cold all the time.

 

 

Diseases caused by copper deficiency

Arthritis.

Osteoporosis.

Leukopenia.

Neutropenia.

 

Fluoride

Fluoride functions

  • Formation of teeth and bones.
  • Maintains healthy teeth and bones.Especially preventing from decaying.

Fluoride foods

Diseases caused by fluoride deficiency

Dental disorders.

Osteoporosis.

 

Symptoms of fluoride deficiency

 

Brittleness in bones.

Fractures in hips.

 

 

Iron

Iron functions

  • The main mineral in the production of blood.
  • A Vital component of hemoglobin and myoglobin.
  • Energy metabolism.

Iron foods

  • Chickpeas and Lentils
  • Fortified Cereal
  • Pumpkin Seeds
  • Soybeans
  • Spinach
  • Sesame Seeds

Symptoms of iron deficiency

Dizziness.

Headaches.

Fatigue.

Shortness of breath.

 

Diseases caused by iron deficiency

Pallor.

Unhealthy or no formation of red blood cells.

 

 

Iodine

Iodine functions

  • Plays a vital role in the production of hormones by the thyroid gland.
  • It helps in body growth, reproduction, reproduction, metabolism, muscle and nerve functions.
  • Regulates body temperature and production of blood cells.

Iodine foods

  • Iodized salts.
  • Dairy products.

Symptoms of iodine deficiency

Feeling cold most of the times.

Low mental power.

Unusual and unhealthy weight gain.

Lethargy.

Diseases caused by iodine deficiency

Goiter.

Hypothyroidism.

 

Miscarriage.

Endemic cretinism

Manganese

Manganese functions

  • Helps in formation of bones, blood clotting factors, connective tissues, and sex hormones.
  • Metabolizes fats and carbohydrates.
  • Calcium absorption and regulating blood sugar levels.
  • Proper functioning of brains and nerves.

Manganese foods

  • Seeds and nuts.
  • Whole grains.
  • Black and brewed tea.

Symptoms of manganese deficiency

Alteration of carbohydrate and fat metabolisms.

Decrease in serum cholesterol levels.

Nausea.

Fatigue.

Overall weakness, especially in hair and nails.

 

Diseases caused by Manganese deficiency

 

Malformation of bones.

Bone demineralization.

Paralysis or blindness in infants.

Seizures.

 

 

Molybdenum

Molybdenum functions

  • The main catalyst for enzymes.
  • Helps in the breakdown of amino acids.
  • Catalyzes sulfur-containing amino acids by combining with sulfite oxidase.

 

Molybdenum foods

  • Grains and bread.
  • Leafy and green vegetables.

Symptoms of molybdenum deficiency

Nausea.

Headaches.

Vomiting.

Tachypnea.

Tachycardia.

Diseases caused by Molybdenum deficiency

 

Coma.

 

Liver and kidney abnormalities.

Abnormalities in GI tract.

Selenium

 

Selenium functions

  • Produces special proteins called antioxidant enzymes. It plays a major role in preventing cell damage.

Selenium foods

Symptoms of selenium deficiency

Diseases caused by selenium deficiency

Atrophy degeneration.

Necrosis of cartilage tissues, especially in joints.

Myocardial necrosis.

Diseases caused by selenium deficiency

Fatigue.

Hypothyroidism.

Mental slowing.

Recurrent miscarriage.

Goiter cretinism.

 

 

Zinc

Zinc functions

  • Part of several enzymes.
  • Helps in producing proteins and genetic materials.
  • Plays a role in wound healing and fetal development.
  • Sexual maturation.
  • Production of sperm.
  • Maintains healthy immune system.
  • Helps in taste perception.

Zinc foods

  • Wheat Germ
  • Seafood
  • Spinach
  • Nuts (Cashews) and Beans.
  • Pumpkin and Squash Seeds
  • Cocoa and Chocolate
  • Mushrooms

Symptoms of zinc deficiency

Hair loss.

Loss of appetite.

Weight loss.

Delayed healing power.

Slow understanding and reasoning.

Diseases caused by zinc deficiency

Diarrhea.

Loss of immunity.

Growth and developmental problems.

 

 

Conclusion

 

By now you all the vital aspects of minerals in the body. They regulate many major functions in the body. Though they are taken in small amounts, they have major impact on the body. Deficiency in any of the element leads to many disorders and diseases in the body.

It is not a tough choice. You may include these foods in  your regular diet and stay healthy and fit.