One always here about the importance of vitamins and minerals to keep the body healthy. What “minerals” are they talking about?..
Minerals That a Human Body Needs healthyeating.sfgate.com
“…These essential nutrients, those that your body needs but cannot produce, include the inorganic substances found in foods known as minerals….
Calcium
Your body needs calcium to build strong bones and teeth. Calcium also plays a role in nerve transmissions, muscle function — including that of the heart — and hormone secretion. The Institute of Medicine recommends adults consume 1,000 to 1,200 milligrams of calcium per day. Good sources of calcium include dairy products like milk and yogurt and vegetables like kale, broccoli and cabbage.
Potassium
Potassium controls the electrical activity of your heart, making it vital to maintaining a normal heart rhythm. Your body also needs it to build proteins, break down and use carbohydrates, maintain the pH balance of the blood and support normal growth. Adults should consume 4,700 milligrams of potassium per day, according to the Institute of Medicine. Many foods contain potassium, including beef, fish, chicken, cantaloupe, potatoes, tomatoes and lima beans.
Sodium
Although too much sodium can increase your risk for developing high blood pressure, your body needs sodium to stimulate nerve and muscle function, maintain the correct balance of fluid in the cells and support the absorption of other nutrients including chloride, amino acids and glucose. Your body only requires 180 to 500 milligrams of sodium per day, but the Institute of Medicine sets the adequate intake, the amount expected to meet or exceed normal circulating nutrient values, at 1,500 milligrams per day. To avoid health problems, the Dietary Guidelines for Americans suggests limiting your sodium intake to no more than 2,300 milligrams per day, and those over 51 or with certain health conditions should consume no more than the listed adequate intake of 1,500 milligrams.
Magnesium
Your body needs magnesium to support more than 300 biochemical reactions. Magnesium supports muscle and nerve function, keeps your heart beating regularly, builds strong bones and boosts immunity. The Institute of Medicine recommends adult women consume 310 to 320 milligrams per day, while men need 400 to 420 milligrams per day. Beans, nuts, whole grains and green vegetables serve as good sources of magnesium.
Phosphorus
Phosphorus plays an important role in building strong bones and teeth, producing proteins the body needs and repairing cells. Adult men and women should consume 700 milligrams of phosphorus a day, according to the Institute of Medicine. Dairy foods, meat and whole grains contribute phosphorus to your diet.
Chloride
Chloride, usually consumed as a salt compound such as sodium chloride — better known as table salt — balances the fluids in your body and plays an essential role in the production of digestive juices in the stomach. With the high salt content of foods, most people meet the daily recommended intake of 1,800 to 2,300 milligrams per day.
Trace Minerals
Trace minerals, those minerals your body only needs in small amounts, also support important bodily functions. Your body uses iron to produce hemoglobin and myoglobin, proteins that carry oxygen in your body. The production of thyroid hormones that regulate nearly every cell in the body requires iodine. Manganese regulates blood sugar, enhances the absorption of calcium and plays a role in the production of connective tissues and bones. Chromium enhances the action of insulin making it important in regulating blood sugar. Fluoride keeps your teeth strong and healthy. Your body needs copper, selenium, mylobdenum and zinc to produce enzymes important in various reactions throughout the body.
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Minerals Nutrition for the body – The List and Types Of Essential Minerals Your Body Needs in Food!
“Published on Aug 26, 2015
Minerals Nutrition for the body – The List and Types Of Essential Minerals Your Body Needs in Food!
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Minerals are inorganic substances which exist naturally in the earth, many of which are critical to the growth and production of bones, teeth, hair, blood, nerves and skin. These minerals are known as “essential” nutrients, which are: calcium, chromium, copper, fluorine, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc.
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Macro Minerals:
Calcium is the most important mineral to add to our diets, since our bodies cannot product it. Calcium, along with magnesium, vitamin D, phosphorus and fluoride strengthens the bone.
Iron is critical for the delivery of oxygen to the cells, is necessary for the production of energy, necessary for the synthesis of collagen and function of the immune system. Iron is normally deficient only among children and pre-menopausal women, but excess iron is more common in men and post-menopausal women.
Magnesium is crucial for maintenance of the acid-alkaline balance in the body, healthy functioning of nerves and muscles, and the activation of enzymes to metabolize blood sugars, proteins and carbohydrates.
Phosphorus is stored in the bones at normally a 1:2 ratio to calcium, and is also a component of soft tissue and cells, where it contributes to the body’s chemical processes, for example to provide the energy necessary for metabolism.
Zinc is required to support the immune system, protein synthesis, and reproductive health, particularly in men. Deficiencies are common, and can adversely affect the ability to heal, physical growth, nerve health, and the skin.
Trace Minerals:
Chromium is essential to several enzyme systems, including that which works with insulin in the processing of glucose (sugar). Insulin is necessary in the metabolism of triglycerides (the primary form of fat in the body). Therefore, chromium assists with maintaining triglycerides due to its control of insulin.
Chromium deficiency has been shown to be linked to blood sugar imbalance and improper metabolism.
Copper is important for the health of the cardiovascular, immune and nervous systems, liver, skin joint and blood. It is most concentrated in the liver and brain, and a crucial component in the absorption and utilization of iron and zinc.
Iodine is essential to the function and development of the thyroid gland. Deficiencies result in enlargement of the thyroid, and during pregnancy and infancy can cause brain development and growth issues in the child. The most common source of iodine is table salt.
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Manganese is critical to the metabolism of bones, and is essential for enzyme reactions, and healthy brain, thyroid, and nervous systems. rains.
Selenium is a powerful antioxidant which works in concert with vitamin E to support the operation of antioxidant enzymes, and may reduce the risk of abnormal cell growth, as will many other antioxidants. It supports cardiovascular health and supports the thyroid and nervous system. Thyroid disorders are a growing concern in the US, and obesity and low thyroid are directly related.
Molybdenum is necessary for the proper function of important enzymes. Deficiencies occur most often in those with metabolic conditions, while excess amounts can cause poor copper retention. Sources include whole grains, beans and dairy products.
Fluoride protects tooth enamel from acid forming bacteria, and strengthens bone and tissue. Sources include fluoridated water, tea, and canned salmon and mackerel (because of the bones processed with the fish).
Non-Essential Trace Minerals:
There are other trace minerals not yet recognized by the health authorities, but which are believed essential for human health such as silicon, arsenic, boron, and vanadium.
Boron has been shown only recently (since the 1980s) to play an important role in the motabolism of other minerals, partcularly calcium and magnesium.
Silicon is involved in the formation of cartilage and skeletal system. It is common in most unrefined produce (grains, vegetables and fruits).
Vanadium has been found to be important for metabolizing fat, and maintaining a healthy cardiovascular system by inhibiting cholesterol synthesis.
Electrolytes:
Electrolytes are essential to maintaining healthy electrochemical activity. Water, along with sodium, potassium and chloride. Sodium and potassium are positively charged, while chloride is negatively charged.
Potassium, along with Sodium, is responsible for the regulation of fluids inside of the cells.
Article Source: http://EzineArticles.com/2327964
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Deblina Biswas thefitindian.com
11 Essential Vitamins and Minerals Your Body Needs Oct 30, 2013 goodnet.org
“We all know vitamins and minerals are essential nutrients the body needs – but what does each vitamin do? And which foods are vitamin powerhouses? Here’s the low-down on which letter does what, from A (that is, Vitamin A) to Z (or – zinc)….
8. CALCIUM
GOOD FOR: Healthy teeth and bones.
NATURAL SOURCE: This mineral is another one that most of us already know – the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
…
9. IRON
GOOD FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
10. ZINC
GOOD FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
11. CHROMIUM
GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.
NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
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Learned anything new? What “minerals” are you lacking?
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Others:
Cu-Copper
Top 10 Foods Highest in Copper healthaliciousness.com
“…Copper is an essential mineral required by the body for bone and connective tissue production, and for coding specific enzymes that range in function from eliminating free radicals to producing melanin. A deficiency in copper can lead to osteoporosis, joint pain, lowered immunity, and since copper is essential for the absorption of iron, anemia. Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can lead to depression, schizophrenia, hypertension, senility, and insomnia in the long term. Copper in large amounts can even be poisonous. The stomach needs to be acidic in order to absorb copper and thus antacids interfere with the absorption of copper, as do milk and egg proteins. The current DV for copper is 2mg. Below is a list of high copper foods, for more, see the lists of high copper foods by nutrient density, and copper rich foods…
#2: Raw Kale …
Ch-Chromium
-Deficiency
=>White/gray hair
What your gray hair may be telling you Wednesday, January 29, 2014 by: Carolanne Wright
Tags: grey hair, aging, TCM naturalnews.com
“..Reduction of stress is important for balancing both. Exercise, yoga, deep breathing, massage, acupuncture and meditation are all beneficial. Amla, a popular Ayurvedic herb, is also recommended as it slows down aging.
Furthermore, premature gray hair can indicate thyroid disorders like Grave’s disease, Hashimoto’s disease, hyperthyroidism and hypothyroidism. Vitamin B5, B6 and B12 deficiencies, as well as iron anemia, are also common. These vitamin and mineral problems are often linked with malabsorption issues stemming from Crohn’s disease, celiac disease, intestinal bacterial overgrowth or fish tapeworms. Lack of adequate vitamin A, zinc and copper are troublesome too and can lead to poor immunity, weakened blood vessel integrity and, in some cases, stroke and cardiovascular disease…”
How to Get Rid of Gray Hair | Foods to Eat to Turn White to Black Hair Naturally , from youtube.com
“..Published on Oct 4, 2016
How to Get Rid of Gray Hair | Foods to Eat to Turn White to Black Hair Naturally. Due to eating lifestyle change, it is common to see more young people to get grey hair. Proper nutrition is very important to our hair by protecting it from getting greying, thinning and hair loss. Eat following vitamins and minerals foods for getting healthier coloured hair and helpful to reverse white or grey hair back to your original hair or black hair colour.
Vitamin C and E foods are powerful to prevent grey hair which helps in slowing down the aging process of hair.
Rich in copper foods to help generate more melanin and to helps to restore from grey hair back to the original hair colour of yours.
High in zinc mineral foods also crucial to turn to original colour and maintain the colour of your hair.
Omega3 fatty acid foods to get much beneficial for the health of hair and for keeping the natural color of hair
Vitamin B12 was crucial to turn grey hair to original hair colour in 3 months as studies shown.
Folic acid can cure from premature greying of hair.
Expose to Sunshine to get Vitamin D to helps in reversesing grey hair.
Avoid Eating White and brown table sugars refined by going through chemical process can Interfere hair tissue grow and disrupt of absorption of important protein for hair causing hair turns grey faster.
Avoid from smoke because can destroys the slight color and even worse by cause hair loss…”
-Source
What Is the Best Source of Chromium in Food?
by JILL CORLEONE, RDN, LD Last Updated: Jun 01, 2016 livestrong.com
“…Chromium supports insulin function, which helps regulate your blood sugar, and might also play a role in your metabolism. But 90 percent of Americans don’t get enough chromium in their diet, according to the University of Maryland Medical Center. While many foods offer small amounts of chromium, a few healthy options offer considerable amounts to help you get the recommended 20 to 35 micrograms per day.
Best Food Sources of Chromium
Chromium is found in a wide variety of foods, including fruits, veggies, meats, seafood, herbs and spices, but most of these contain only 2 micrograms of chromium or less, according to the Office of Dietary Supplements. Additionally, the amount of chromium may vary due to how the food is grown or manufactured. But there are some foods that make it easy for you to meet your daily chromium needs.
Shellfish make it easy to get your daily chromium needs. Mussels are one of the best sources, with 110 micrograms per 3-ounce serving. Oysters can also help you get more than what you need, with 49 micrograms in 3 ounces.
If you don’t like shellfish, a small pear…
…, which has 40 micrograms, might work. With 28 micrograms in six nuts, Brazil nuts are also an excellent source of chromium and can help get you closer to your daily needs. And a medium-sized tomato has 25 micrograms.
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Terms:
synthesize merriam-webster.com
“… : to combine or produce by synthesis
2
: to make a synthesis of
3
: to produce (something, such as music) by an electronic synthesizer..”
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