Minerals Foods
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| Minerals Foods |
Why Minerals Foods are Necessary?
Minerals Foods are very essential for our body, without minerals,
our body will neither be able to make skin, muscles, tissues and red blood
cells nor oxygen will reach different parts of the body. The exchange of
messages between the brain and various organs is also possible due to the
balance of minerals in the body. Our body does not manufacture minerals, so it has to be replenished through food.
Our body does not produce all
the nutrients that our body needs in order to function properly. So we have to
get them from our food.
Nutrients are divided into two types: -- micronutrients and macronutrients.
Macronutrients contain carbohydrates, proteins
and fats, while micronutrients contain vitamins and minerals. Although both
minerals and vitamins are micronutrients, they are completely different from
each other. Vitamins are organic and are broken down by heat, air, or acid,
while minerals are inorganic and maintain their chemical structure.
Micronutrients, also known as hidden hunger.
Why Minerals are important for us?
We need minerals for many body functions. Minerals are essential for
keeping bones, teeth, skin, hair, muscles healthy and strong, and for normal
functioning of blood and nerves. The food we consume converts into energy
through metabolic processes. Different minerals are also required for this.
Minerals are very important for the development of the body and functioning properly.
Benefits and Sources Of Minerals
Potassium:
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| Minerals Foods |
Sources: Banana, tomato, potato, sweet potato, green leafy vegetables like spinach,
broccoli, citrus fruits like oranges, low-fat milk and curd and beans are found
in good quantity.
Problems due To Excess and Deficiency: Lack of potassium causes a lot of fatigue and
heartbeats become irregular. Its excess can cause high blood pressure
.
Quantity to be taken daily: 2,000 ml of
potassium should be taken daily.
Sodium: Sodium plays an important role in maintaining blood pressure and its
volume. It is necessary for the functioning of muscles and nerves.
Sources: Salt is considered to be its most important source. It is also found in
small amounts in milk and turnips.
Problems due To Excess and Deficiency: Sodium deficiency
causes more fatigue. There is a problem of nausea, muscle spasms and mental
imbalance. Increasing its levels increases the risk of high blood and
heart-related diseases.
Quantity to be taken daily: Women should take 1300 ml per day and men should take 1500 mg daily.
Iron: It is an integral part of haemoglobin, which is found in red blood cells.
Red blood cells provide oxygen to the tissues of your body. You can say that it acts as an oxygen carrier.
The metal is important for metabolism as well. Iron is a trace element, accounting for about 0.006% of
Human body mass.
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| Minerals Foods |
Sources: Iron-rich foods include eggs, legumes, green leafy vegetables like Spinach, Kale, Cole, Swiss Chard, Beet greens and dry
fruits, Tomato Paste, Palm Hearts, Mushrooms,
Soybeans, Lentils, Nuts and Seeds, Oats, Olives, Potatoes. Iron is often found in 2
forms in Foods — hem and non-heme. heme iron is just found in
animal merchandise, whereas non-heme iron is just found in plants.
Problems due To Excess and Deficiency: Iron deficiency causes anaemia. Extreme fatigue and weakness are felt. Its
excess can make the heart sick.
Quantity to be taken daily: Women should take 12 mg daily and men 8 mg
daily.
Magnesium:
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| Minerals Foods |
Sources: Found in whole grains, walnuts, cashews,
almonds and leafy vegetables, Turnip
greens, Sesame seeds, Black beans, Soybeans and Quinoa.
Problems due To Excess and Deficiency: Low levels of magnesium can cause high blood
pressure and heart diseases.
Quantity to be taken daily: Both women and men should take 10-12 ml
daily.
Calcium: Calcium could be a major component of the system, calcium accounts for 1.5% of the body's mass. It is the most
commonly found mineral in our body.
It also helps in strengthening bones and
teeth. Also plays an important role in muscle contraction and exchange of
neural sensations. Calcium is also needed to shrink and dilate the blood
vessels.
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| Minerals Foods |
Sources: Milk, cheese and
yoghurt. but, many non-dairy resources also are excessive in this
mineral like- seeds meals, almond, beans and lentils, broccoli, whey
merchandise, a few leafy vegetables, sardines and canned, salmon fish and many others.
Problems due To Excess and Deficiency: Calcium deficiency weakens bones and increases the risk of osteoporosis.
Due to excess, there is discomfort, increased blood pressure and stones problem.
Quantity to be taken daily: It is necessary to have 1,000 mg daily for
women and 1,200 mg daily for men.
Phosphorus: Phosphorus
is found in the nucleus of every cell. About 1% of the human
body consists of phosphorus. It is necessary for sexual function and
reproduction, muscle growth, and the delivery of nutrients to the nerves.
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| Minerals Foods |
Sources: Chicken and turkey (excellent source), Pork, Organ Meat (Brain
and Lever), Sea Foods, Soybeans, Flaxseeds, Lentils, Navy beans, Oats, Pinto
beans, Quinoa, Swiss cheese, Sardines, Dried peas etc.
Problems due To Excess and Deficiency: Deficiency of Phosphorus may lead to bone diseases
such as osteomalacia in adults and rickets in children. An inappropriate balance of
calcium and phosphorus may cause osteoporosis.
Quantity to be taken daily: Adult 700 mg.
Chloride: Chloride is a chemical that the human body needs. It increases
the level of metabolism (the process of converting food into energy).
It balances the level of acid-base in the body. The kidney
controls the amount of chloride in the blood.
The amount of chloride in the adult's blood should be 95 to 105.
Hydrochloric acid has chloride ions and is called chloride.
Sources: A higher amount of Chloride found in the Foods
include- Rye, Seaweed, Lettuce, Tomatoes, celery and Olives. It can be found
with potassium in many foods. It is the main ingredient oftenly presents in the salt.
Chromium: Chromium is significant in the breakdown of fats and sugars. It animates
unsaturated fat and cholesterol union. They are significant for mind work and
other body forms. Chromium additionally helps in insulin activity and glucose
breakdown.
Sources: Prepared meats,
entire grain items, high-wheat oats, green beans, broccoli, nuts, and egg yolk
are acceptable wellsprings of chromium.
The best Chromium
sources Foods are -meats and fish (e.g. hamburger, chicken, liver and
shellfish) and foul entire grains, for example, wholemeal bread and entire
grain oats. Products of the soil are commonly untrustworthy wellsprings of
chromium,
while refined
nourishments, particularly those containing sugar are poor wellsprings of the
mineral. Cooking or getting ready nourishments utilizing treated steel utensils
may add noteworthy measures of chromium to the eating regimen.
Chromium deficiency: Severely impaired glucose tolerance, weight loss, peripheral neuropathy and confusion
Copper: Copper is an essential nutrient for the
body. It enables the body to form red blood cells with a combination of iron. It helps maintain healthy bones, blood
vessels, nerves, and immune function, and it contributes to iron absorption It
also helps the body form collagen and absorb iron, and plays a role in energy
production. Maximum copper found in the liver, brain, heart, kidneys, and
skeletal muscle. If we take Sufficient copper in our diet, may help to protect
cardiovascular disease and osteoporosis, too.
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| Minerals Foods |
Sources: Foods contained copper is seen in a wide variety of fresh and
processed foods. It includes grains, nuts (particularly cashew nuts ), meats (Kidney
and liver ), shellfish, legumes (beans and peas) and seeds. A rich
source of copper is available in Dark chocolate. A well-balanced
diet can meet our daily requirements of copper.
Some highly Copper enriched Foods are- Shellfish,
Salmon, Firm Tofu, Soyfood, Spinach, Green Peas, Mushrooms, Sweet Potatoes,
Chickpeas, sesame seeds, Cashew nuts (Dry Roasted), Pineapple.
Iodine: Iodine
is a trace element, which is essential for normal growth and development of the
body.
About 60% of the iodine is stored in the
thyroid gland of the human body
Main work of Iodine are-Promoting thyroid health,
Managing overactive thyroid gland, Reducing risk for some goitres,
Neurodevelopment during pregnancy, Improving birth weight and improving
cognitive function.
Main work of Iodine are-Promoting thyroid health, Managing the overactive thyroid gland, Reducing risk for some goitres, Neurodevelopment
during pregnancy, Improving birth weight and improving cognitive function.
Sources: Seaweed, Cod Fish, Tuna fish, Dairy products are a major source of Iodine,
Eggs, Shrimp, Prunes, Beans and Iodized Salt.
Fluorine: It is available in small amounts in our body and beneficial for dental health. It is very important for our Bone health. It maintains the solidification
of our bones and prevents dental decay. But it may result reverse if you absorb
too frequently which will be causing decay of teeth, Osteoporosis and harm to
bone, nerve, kidney and Muscle also.
Sources: The
primary sources of ingested fluorine for humans is water, beverages and
different food items.
The
main sources of Fluorine are municipal tap water which is
supplied in our houses. And the Foods Contained Fluorine is Grapes juice, Orange Juice,
Pickles, Potatoes, Tomato products, Spinach, Asparagus, Beets, Black tea, Dried
Beans, Dried Fruits, Cocoa Powder, Walnuts, Tea leaves, Raisin and wine.
Manganese: Manganese is a trace mineral. It is
indispensable for the human body, however, individuals just need it in modest
quantities. Manganese adds to numerous real capacities, including the
digestion of amino acids, cholesterol, glucose, and sugars. It additionally
assumes a job in bone development, blood thickening, and decreasing
irritation. The human body contains a sum of around 15–20 mg. of
manganese. Some of the portions of that are found in the bones, and the rest are found in the liver, pancreas, pituitary organ,
adrenal organs, and kidneys—the dynamic metabolic organs.
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| Minerals Foods |
Sources: Manganese is available in a vast variety of foods, including whole grains, oysters, clams, nuts, such as almonds and pecans, mussels, oatmeals, wheat bread, brown rice, soybeans and other legumes, leafy vegetables, such as spinach, some of the spices such as black pepper, cardamom. Coffee and tea, Fruits such as pineapple, acai.Dark chocolate. A small amount of manganese also contains drinking water
Selenium: Selenium is a follow mineral. Your body just needs it in limited quantities. Selenium enables your body to make extraordinary proteins, called cancer prevention agent compounds. These assume a job in forestalling cell harm. It is available in human tissue, generally in skeletal muscle.
Sources: Selenium contained Foods to be found in entire grains and
creature items, as opposed to new foods grown from the ground
Some of them are-
Fish, Brown rice cooked, Egg, Bread, white,
Brazil Nuts, Fish, Ham, Enriched nourishments, pork, blare,
Turkey, chicken, Cottage Cheese, Eggs, Brown Rice, Sunflower Seeds, Baked
Beans, Mushrooms, Oats, Spinach, Milk and Yogurt, Lentils, Cashews and Bananas.
Zinc: Zinc is an essential element in our body that is a component of
more than 300 enzymes needed to repair the wound. Among other
function, it maintains growth in children and fertility in adults. Zinc synthesizes
protein, help cells reproduce, boost immunity, preserve vision, and
protect against free radicals.
Cobalt: Cobalt is utilized in the body to help retain and process nutrient B12. Furthermore, cobalt helps treat ailments, for example, anaemia and certain irresistible illnesses. Cobalt additionally helps in the fix of myelin, which encompasses and secures nerve cells. It helps in the development of haemoglobin (red blood cells). The body may utilize cobalt instead of zinc. Cobalt additionally directs and invigorate the creation of certain catalysts, for example, thyroxine, a thyroid hormone. It assumes a vital role in keeping up your wellbeing.
Sources: The Foods which are rich in cobalt are-
Dairy products, Cereal grains,
White bread, Wholemeal bread, Green leafy Vegetables, Peas/Beans, Root
vegetables, Nuts, Sugar, Fruits, Milk, Eggs, Fish, Poultry, Muscle meat, Kidney
and liver. The highest level of cobalt is found in chocolate,
with offal. Ice cream and butter are also containing high levels of cobalt in
comparison to other minerals Foods.
v Sulfur: Sulfur is a component
of many amino acids and proteins, which are necessary for muscle growth. About 0.25% of
human body mass is sulfur.
Sulfur makes up fundamental amino acids used to make protein for
cells, tissues, hormones, catalysts, and antibodies. The body goes through its
store every day so it must be persistently recharged for ideal wellbeing and
nourishment.
Sulfur has been called nature's "excellence mineral"
since it keeps your appearance clear and energetic and hair shiny and smooth.
Sources: Sulfer enriched Foods are mainly cabbage, eggs,
dairy products, fish, garlic, legumes, meats, nuts, onions, raspberries, soft
water, wheat products.
Mineral as per requirement
Macro-minerals:
Micro minerals:
Conclusion
In conclusion, it can be said that the human body
requires many essential elements to survive for long life. Oxygen and Carbon is
the most useful element which forms carbohydrates, proteins, fats which we
get from the daily Foods we eat regularly with a combination of
some other elements. So that humans are kept energized always. Absence of any
element in our body many side effects occurs. So we should take the
proper vitamins and Minerals Foods which will help to keep
us healthy.
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