Minerals.
Dr. Sayeed Ahmad D. I. Hom. (London)
The minerals and vitamins in food also play a major role in many body processes. People need only small amounts of minerals and vitamins. But these nutrients are just as important for good health as are carbohydrates, fats, and proteins. Unlike the other nutrients, however, minerals and vitamins can pass into a person's bloodstream without being broken down by digestion.
Minerals aid in numerous body processes :
For example, iron and copper help build red blood cells. Sodium and other minerals regulate the amount of water in the body's cells. Calcium is necessary for blood clotting. Other minerals that are important to the human body include chlorine, cobalt, fluorine, iodine, magnesium, manganese, tin, and zinc.
IRON.
Daily requirement :
Children : 10-15 mg/day.
Adults : 10 mg/day.
Premenopausal women : 15 mg/day.
Pregnant women : 30 mg/day.
Iron is required for :
i) Formation of h�moglobin in blood.
ii) For muscular activity.Sources of Iron :
Red meat.
Chicken.
Sea food.
Animals products (eggs).
Green leafy vegetables.
Grains.
Nuts.
Dry fruits, like dates and raisins.
Human milk, which contains about 1 mg/litre.Iron deficiency causes :
An�mia.
Fatigue.
Paleness.
Dizziness.
Irritability.
Palpitation.
Recurrent infections.Iron in excess causes :
Diarrh�a.
Constipation.
Vomiting.
Headache.
Dizziness.
Stomach cramps.
CALCIUM.
Daily Requirement :
Adults 800 mg.
Pregnant women and Young Adults : 120 mg.Calcium is required for :
Growth.
Maintenance of bones.
Maintenance of teeth.
Muscle contraction of all muscles including the heart.
Normal blood clotting.
Transmission of normal nerve impulses like all reflex actions, touch, pressure, temperature sensation, etc.
Connective tissue maintenance.
Maintenance of blood pressure thus reducing risk of heart disease.
Lessens the risk of colorectal cancer if taken with Vitamin D.Sources of Calcium.
Dairy products are the most abundant sources and this includes milk, cheese, butter, yogurt, etc.
Dark green leafy vegetables like spinach.
Sardines.
Fish like salmon.
Almonds.Calcium deficiency causes :
Improper bone development and growth such as :
Rickets in children & Osteoporosis in adults.Calcium excess causes :
Constipation.
Deposition of calcium in soft tissue causing damage to heart, liver or kidney.Absorption of Calcium requires.
Vitamin D.
Hydrochloric acid in the stomach.
Minerals like magnesium and phosphorus in proper balance.Absorption is hampered by :
Alcohol.
Dietary fiber.
Fat.
Too much protein.
Too much caffeine.
ZINC.
It is required for :
Synthesis of RNA and DNA.
Helps in bodily processes such as bone development and growth.
Cell respiration.
Wound healing.
Immune function- boosts resistance to infection.
Regulation of heart rate and blood pressure.
Enhances ability to taste.
Promotes healthy skin.
Improves hair growth and quality.
Improves reproduction function.
Improves short term memory.
Acts as an anti-inflammatory agent.Dietary Source :
Seafood, esp. oysters.
Lean Meat.
Eggs.
Soya beans.
Peanuts.
Cheese.
Wheat bran.Deficiency of zinc causes :
Loss of taste.
Hair discolouration and hair loss.
White streaks on nails.
Loss of appetite.
Dermatitis (inflammation of the skin)
Fatigue.
Poor wound healing.
In children deficiency causes growth retardation and also later stunted sexual development.Excess of zinc can lead to :
Nausea.
Headache.
Vomiting.
Fatigue.
Stomach ache.
Impaired immune function and thus increased susceptibility to infection.
IODINE.
Iodine is an important mineral present in thyroid hormones and is required for :
Normal metabolism or upkeep of tissues.
Nerve and muscle function.
Skin, hair, tooth and nail functioning and structure.
Physical and mental development.Dietary sources are :
Seafood.
Vegetables grown in iodine rich soils.
Fortified salt. (iodized salt)
Pregnant women should be have sufficient intake to prevent Cretinism -a form of potential mental retardation and dwarfism in their baby.Deficiency of iodine leads to :
Goitre.
Listlessness.
Insomnia.
Difficult concentration.
Weight gain.
Hair loss.
Constipation.
Infertility.
Dryness of skin.
Cold intolerance.
Menstrual irregularity.While excess of iodine can lead to :
Nervousness.
Palpitations.
Tremors.
Anxiety.
Hyperactivity.
Diarrh�a.
Impotence.
Amenorrh�a.
Staring look.
FLUORIDE.
Fluoride is required for :
Formation of tooth enamel and therefore in protecting teeth from decay and cavities.
Increased bone strength and stability.Dietary Sources.
Seafood.
Sardines and Salmon.
Cheese.
Meat.
Tea.Deficiency of fluoride causes :
Caries of teeth.
Unhealthy bones.While excess causes :
Softening of teeth.
Discolouration of teeth.
Brittle bones.
Harder ligament and tendons.
POTASSIUM.
Daily requirement :
2000 mg. in adults.
Potassium is required for :
Muscle contraction.
Regulation of heart beat.
Regulation of blood pressure.
Transmission of nerve impulses like touch, temperature, pressure sensation, etc.
Maintenance of fluid distribution through the body.
To maintain the pH balance or the acid-base balance in the body.
Insulin secretion by pancreas.
Protein synthesis.
Carbohydrate metabolism.Dietary Sources are :
Fruits, esp. citrus fruits like oranges, lime and also bananas.
Raw vegetables.
Lean meat.
Potatoes.
The most important cause of potassium depletion is the loss of fluid from the body as in diarrh�a, vomiting.Deficiency of this mineral could lead to :
Increased risk of developing high blood pressure.
Acute symptoms like Nausea & vomiting, diarrh�a, muscle cramps, weakness and irregular heart beats are all indicative of potassium loss from the body.
Excess-Adult.
Heart failure.
Heart Arrythmias.
Muscle cramps.
SODIUM.
Daily Requirement :
500 mg. (adults).
Sodium is required for :
Proper fluid distribution throughout the body.
Maintenance of the acid-base or the pH balance.
Muscle contraction.
Nerve function.Dietary Source :
Mainly from table salt.
Deficiency (Acute) causes :
Nausea.
Dehydration.
Muscle cramps.While excess of salt can lead to :
High blood pressure.
Potassium deficiency.
PHOSPHOROUS.
Daily Requirement :
Adults : 800 mg.
Pregnant women and Young adults. 1200 mg.Phosphorous is required for :
Bone formation.
Bone maintenance.
Muscle contraction.
Tissue growth and repair.
Transmission of nerve impulses.
Normal Heart function.
Normal Kidney function.
Energy production.Dietary Sources.
Meat.
Eggs.
Fish.
Dairy products.
Whole grain.
Soft drinks.Deficiency (Rare) :
General weakness.
Loss of Appetite.
Bone pain.
Bone Fractures.While an excess can cause :
Weakness of bones as Calcium loss increases.
Copyright � Dr. Sayeed Ahmad 2004