Minerals

Guide to Minerals - Benefits, Deficiency, Rich Food Sources and other information

Minerals are inorganic substances like sodium, potassium, chlorine, phosphorus, magnesium, calcium, iodine, iron, cobalt, copper. Minerals are the most basic form into which organic matter can be broken. Minerals play an important role in the health of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.

Benefits of Minerals

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body. Each of the essential food minerals does a specific job in the body, while some of them do extra work in teams to keep the body cells healthy. Even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.

Sources of Minerals

Plants incorporate minerals from the soil into their own tisses. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorgainc or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.

Minerals are classified into two categories: major and minor, on the basis of intake level.

Major Minerals: More than 100 mg is required per day.
Minor or trace Minerals: Less than 100 mg is required per day.

Total Mineral Content Required in the Body

In the above graph, minerals from calcium to magnesium are major minerals, and minerals after that are trace minerals.

Please see the following minerals chart for your reference:

Mineral	Benefits	Recommended Daily Allowance	Food Sources	Deficiency Symptoms
Calcium	Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction.	Adults 1200 mg Children 800 mg Infants 500 mg Pregnant & Lactating Women 1200 mg	Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli	Spontaneous nerve discharge and tetany (cramps)
Chlorine	Maintains nerve impulses that control the muscles, Maintains water balance and distribution, Needed for the production of stomach acid.	Adults 750 mg Children 600 mg	Table salt (sodium chloride)	Acid-based imbalance
Magnesium	Aids in the body's enery production, Combats stress, Assists in bone growth, Helps regulate body temperature.	Men 350 mg Women 300 mg Children 150-200 mg Infants 40-60 mg	Bananas, Green vegetables, Corn, Apples, Whole wheat bread	Increased nervous system irritability, vasodilation, and arrhythmias
Phosphorus	Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay.	Adults 1200 mg Children 800 mg	Meats, Fish, Chicken, Eggs, Whole grains, Chocolate!	Loss of energy and cellular function
Potassium	Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes.	Adults 2000 mg Children 1500 mg	Bananas, Green leafy vegetables, Oranges, Potatoes, Raisins, Dried beans	Muscle weakness, abnormal electrocardiogram, and alkaline urine
Sodium	With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids.	Adults 500 mg Children 400 mg	Seafood, Poultry, Carrots, Beets	Nausea, vomiting, exhaustion, and dizziness
Iron	Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles.	Men 10-12 mg Women 15 mg Children 10 mg Pregnant Women 30 mg	Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads	Anaemia, decreased oxygen transport, and energy loss
Selenium	Boosts your immune system and helps protect your body from cancer.	Men 70 mcg Women 55 mcg Children 20 - 30 mcg Infants 10 - 15 mcg Pregnant Women 65 mcg Lactating Women 75 mcg	Seafood, liver, lean meats, grains	No specific symptoms
Zinc	Helps remove carbon dioxide from excercising muscles, Aids in healing, Boost the immune system, Protects against pollution.	Men 15 mg Women 12 mg Children 10 mg Infants 5 mg	Lean meats, liver, eggs, seafood, whole grains, dairy products	May be cause of anaemia, retardation in growth, and delayed genital maturation

Happy healthy living to you!

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