Minerals are inorganic, non-calorigenic micronutrients, the vital micronutrients to maintain the human body’s growth, health, and development. A large number of minerals are present in nature. The human body requires only a few for its growth and maintenance.
They are classified as significant elements (need more than 100 mg/day) and trace elements (less than 100 mg/day) based on the daily requirements. Your body use minerals for performing different functions which include the following:
- Build strong bones
- Make enzymes and hormones
- Transmit nerve impulse
- Maintains normal heartbeat
- Keep heart, muscles, and bones work efficiently
Minerals are components of body fluids and the inorganic matrix of bone. Examples are calcium, phosphorus, magnesium, sodium, potassium.
Calcium is the most abundant mineral with body stores of 1-1.4 kg. About 99% of this is present in the crystalline structure of bones and teeth. Rest 1% is in membranes, cellular cement substances, and plasma. It helps activate enzymes, muscle contraction, bone and teeth component, blood coagulation, and nerve excitability.
- Milk and milk products are the richest sources of calcium
Deficiency of Minerals:
Minerals are the nutrients that are essential for the proper functioning of the human body. The deficiency of minerals is experienced when your body cannot absorb or obtain the required minerals. A certain amount of each mineral is needed to stay healthy. This deficiency can result in various health conditions, including fatigue, weak bones, and decreased Immune System.
Minerals are the most significant building blocks for adequate nutrition and a healthy body. Without minerals, other nutrients cannot function properly in your body. It is recommended to incorporate a mineral-rich diet in your daily schedule to stay healthy!
Magnesium mostly occurs in bones, though the smaller amount is present in muscles and soft tissues. It acts as a cofactor for various enzymes, such as hexokinase, phosphofructokinase, pyruvate kinase. Magnesium is also used for bones and teeth formation.
- Green leafy vegetable
Total amount of phosphorus in a 70 kg adult is about 1000 g, of which about 85% is present in bones, and 10% in muscles. Phosphate is predominantly an intracellular anion. Serum phosphate concentration ranges from 4.5 to 5.0 mg/dL.It is present in high energy compounds and several co-enzymes.
- Leafy vegetable
The trace minerals
Almost a dozen trace elements are known to be of nutritional importance in humans
Most are essential components of individual proteins. Being toxic at higher doses, they are kept complexed with specific intracellular proteins.
SOMETHING MORE ABOUT MINERALS
Iron is one of the most abundant elements on earth, only trace amounts are present in living cells. It is one of the essential elements in metabolism, required in several biological processes such as tissue respiration, transport of gases, detoxification. Its deficiency can cause anemia.
- Baked potatoes
- Dark green leafy vegetable
Next to iron, zinc is the second most abundant trace element in humans and Minerals. The adult body’s total zinc content is about 2 g, out of which 60% is in muscles, 28% in bones, and 0.5% in blood. The daily requirement is about 16 mg in adults (10 mg/day in children and 20 mg/day in pregnancy and lactation.
Alcoholism, chronic liver, and renal diseases are commonly associated with zinc deficiency.
- Red meat
Copper is a component of several enzymes or proteins minerals that participate in redox reactions. The total amount in the human body is 60-100 mg. The enormous amounts are present in muscles (30-50 mg), bones (10-12 mg), and liver (10-15 mg).
- Seeds and nuts
Iodine is widely distributed in nature, a small amount is present in the human body (45-50 mg). Of this, most (80%) is present in thyroid hormones: thyroxine (T) and triiodothyronine (Ts).
The daily requirement is 100-150 mcg/day. Sources are drinking water, marine fish, lobsters, and seaweeds grew in iodine-rich seawater. Iodine is present in thyroid hormones, its deficiency causes hypothyroidism.
- Dairy products
It is part of the glucose tolerance factor and minerals that facilitate insulin’s action on its target tissues. Chromium potentiates the activity of insulin. Diabetic individuals do not often show any favorable response to chromium
- Grape juice
Selenium deficiency has been reported in Keshan province in China due to low concentrations of selenium in the soil. The disease is characterized by cardiac enlargement and myopathy.
Occurs in few oxidase enzymes: xanthine oxidase, aldehyde oxidase, and sulphite Oxidase.
- Whole grains
- Beef liver
Conclusion: Vitamins and Minerals are the most Important!
That’s it about Minerals.