Mineral Health Benefits
mineral health benefits, health benefits of minerals,
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Minerals are defined as inorganic substances that are neither plant nor animal; minerals are compounds that originate in the soil. To date nutrition scientists have identified 16 minerals that are essential to maintain good health and promote proper metabolism and other bodily function in humans. Calcium and a few others are present in relatively large amounts and are classified as macro minerals. However most minerals are classified as trace, or micro, because they are required in only minute amounts. A third category of minerals the electrolytes generate electrical impulses to transport nerve messages, they also maintain the proper balances of fluids and body chemicals.
A varied and balanced diet provides all the essential minerals, supplements are generally not recommended, because many are highly toxic if consumed in large amounts. There are a few exceptions for example during pregnancy, when extra iron and calcium are needed, also the mineral content of foods varies according to the composition of the soil where the composition of the soil where the plants are grown or animals are grazed. Therefore, people may need dietary supplements in areas where the soil is deficient in a particular mineral.
A number of factor influence the body’s ability to absorb and metabolize minerals. In general the body is more efficient in absorbing a mineral during periods of increased need, thus a person who is anemic will absorb more iron from the diet than an individual who has a normal reserve of the mineral. Bran and other types of dietary fiber bind with some minerals to reduce absorption in contrast; vitamin C increases the uptake of iron calcium, and some other minerals.
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THE MAJOR MINERALS:
Minerals make up about 3 to 5 % of normal body weight, most of this comes from the macro minerals that are stored in the bones, but minerals also circulate in the blood.
CALCIUM:
The most abundant mineral in the body, calcium weighs in at 35 to 45 ounces in the typical adult male, compared to only 27 to 32 ounces for women, because calcium is essential for building and maintaining strong bones and teeth, it’s not surprising that these structured hold 99 % of the body’s calcium. The mineral also ensures proper nerve and muscles function as it moves in and out of bone tissue and circulate through the body.
Milk, cheese, yogurt and other milk products are the best sources of calcium, the mineral is also found in canned sardines and salmon (if the bones are eaten), tofu (soybean curd), broccoli, and a variety of other vegetables and fruits. In general, the calcium in milk or soft bones is easier to absorb than that in plant foods.
Calcium deficiency can cause rickets in children and osteomalacia, a disorder characterized by soft, aching bones, in adults. In some cases, calcium deficiency is due to a lack of vitamin D, which the body requires to absorb the mineral. The deficiency may also be result of physical inactivity, especially complete bet test, which increases calcium loss. In addition, women need estrogen, the major female sex hormone, to metabolize calcium, which is why older women are so vulnerable to osteoporosis.
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MAGNESIUM:
The body contains only 1 ounce of magnesium, 60 % of which is stored in the bones, the rest circulates in the blood or is stored in muscle tissue. Magnesium is essential to build bones and is needed for proper muscle function, energy metabolism, to transmit nerve impulses, and to make genetic material and protein, because magnesium is found in so many foods, green leafy vegetables, grains, legumes, meat, poultry, fish and eggs deficiency is rare. Reserves can be depleted, however by alcoholism, prolonged diarrhea, liver or kidney disease, and serve diabetes.
PHOSPHORUS:
the second most plentiful mineral in the body, phosphorus works in conjunction with calcium and fluoride to give bones and teeth their strength and hardness. On average, it makes up 1 % of normal body weight, 85 % of this is in the bones, and the remainder is found in soft tissue. Phosphorus is essential for many metabolic processes and the storage and release o energy, as well as the activation of the B complex vitamins and many enzymes.
the second most plentiful mineral in the body, phosphorus works in conjunction with calcium and fluoride to give bones and teeth their strength and hardness. On average, it makes up 1 % of normal body weight, 85 % of this is in the bones, and the remainder is found in soft tissue. Phosphorus is essential for many metabolic processes and the storage and release o energy, as well as the activation of the B complex vitamins and many enzymes.
Foods that are high in calcium also tend to be high in phosphorus; other good sources include meat, whole grain products, and soft drinks.
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THE TRACE MINERALS:
Only very small, or trace, amount of the following minerals are required to meet normal body requirements.
CHRsayaIUM:
Insulin and chromium appear to act together to metabolize glucose, the body’s major fuel. Brewer’s yeast is very high in chromium; other good sources include wheat germ, whole grain products, liver cheese, beer and molasses.
COPPER:
A component of many enzymes, copper is essential for making red blood cells, skin pigment, connective tissue, and nerve fiber; is also stimulates absorption of iron. Excessive zinc appears to reduce the body’s ability to absorb and store copper. Copper deficiency result in anemia, deterioration of the heart muscle, and elastic blood vessels, various skeletal defect, nerve degeneration, skin and hair abnormalities and infertility.
Liver is the richest source of copper, but the mineral is also found in sea food legumes nuts and seeds, prunes and barley. Using unlined copper pans can result in copper toxicity. Excessive copper can cause severe liver disease and mental deterioration, several metabolic disorders, can cause a buildup of copper in the liver and other tissues.
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FLUORIDE:
Best known for preventing cavities and other DENTAL DISORDERS, fluoride is also needed to maintain strong bones. It occurs naturally in the water in some parts of the UNITED STATES, in other areas, small amount are added to municipal drinking water, because excessive fluoride can cause mottling of the teeth and other problems, supplements should not be taken without medical supervision.
IODINE:
This mineral has only one known function in humans: it is necessary to make thyroid hormones. An iodine deficiency can result in an over grown thyroid gland, or goiter, in some severe cases, it can lead to hypothyroidism. In addition a baby borne by a woman with iodine deficiency may develop cretinism, a devastating type of mental retardation.
Seafood, kelp, and vegetables grown in iodine rich soil are good source of the mineral. The use of iodized salt is advisable in areas where the soil lacks iodine; in the United States these areas include the Great Lakes region and the Pacific Northwest.
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IRON:
the body has only 3 g to 5 g of iron, 75% of which is in hemoglobin, the pigment in red blood cells that carries oxygen. Iron deficiency ANEMIA is the most common nutritional deficiency in developed country, but most cases are due to chronic blood loss, not an iron poor diet. There are two types of iron; heme is found in meat, poultry fish and eggs, non heme is also found in animal products, as well as in vegetables, fruits, juices, grains and fortified cereals. About 20 to 30 % of heme iron is absorbed, lesser amount of non heme iron is absorbed, depending upon need and other dietary factors. Consuming non heme iron with vitamin C or meat increases this absorption, bran the tannins in tea, phytates in grains and oxalates in many foods reduce tis absorption.
the body has only 3 g to 5 g of iron, 75% of which is in hemoglobin, the pigment in red blood cells that carries oxygen. Iron deficiency ANEMIA is the most common nutritional deficiency in developed country, but most cases are due to chronic blood loss, not an iron poor diet. There are two types of iron; heme is found in meat, poultry fish and eggs, non heme is also found in animal products, as well as in vegetables, fruits, juices, grains and fortified cereals. About 20 to 30 % of heme iron is absorbed, lesser amount of non heme iron is absorbed, depending upon need and other dietary factors. Consuming non heme iron with vitamin C or meat increases this absorption, bran the tannins in tea, phytates in grains and oxalates in many foods reduce tis absorption.
As the body breaks down old red blood cells, it recycles most of their iron. A healthy adult man loses about 1 mg of iron per day, compared to 1.5 mg per day in a woman who is still menstruating. Except for pregnant women, the typical American diet provides ample amount of iron.
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A component of numerous enzymes, manganese plays as important role in metabolism, it is also needed to build bones and tendons. Manganese deficiency is unknown in humans, largely because most plant foods contain small amounts.
MOLYBDENUM:
Another component of many enzymes, molybdenum helps regulate iron storage and is instrumental in the production of uric acid. A deficiency of this mineral almost never occurs. Overdoses, which cause gout like joint symptoms are also rare but have been reported in some parts of Armenia, where the soil is rich in this mineral.
SELENIUM:
An important ANTIOXIDANT, selenium interacts with vitamin E to prevent the free radicals produced during oxygen metabolism from damaging body fat and other tissues. Human selenium deficiency is rare except in areas where the soil contains little of the mineral, where it causes a rare type of heart disease in children.
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Foods that are high in selenium include seafood, organ meats, poultry, whole grain products, mushrooms, onions and garlic. Recent reports that selenium may help prevent cancer have not been proved, but they have led to increased sales of selenium supplements, although selenium toxicity is uncommon, there have been a few cases among people taking high doses. Symptoms include nausea, diarrhea, fatigue, damage to the skin and nerves, and loss of hair and nail.
SULFUR:
A component of several amino acids and B vitamins, sulfur is found in every cell of the body, it is particularly concentrated in the skin, nails, and hair. Humans can’t develop a sulfur deficiency, nor is it possible to overdose on dietary sulfur. However some inorganic sulfur salts are toxic and other, such as the sulfites used as food preservatives, can trigger asthma attacks and other allergic reaction in susceptible people.
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ZINC:
An essential component of many enzymes, zinc is necessary for some metabolic processes, normal growth and sexual development, and proper immune system function. It is also needed to make genetic materials (DNA and RNA) and for proper wound healing. A deficiency results in increased susceptibility to infection fatigue, lethargy, loss of appetite, balding and taste abnormalities.
Zinc is found in many food, especially good sources include beef and other meats, eggs, oysters and other seafood, yogurt wheat germ, and fortified cereals. The phytates in brain and some whole grain products, however bind with zinc and prevent the body from absorbing it, even so, zinc deficiency is rare in the United States.
In recent years zinc supplements have been promoted to increase immunity. These should be used only when specifically recommended by a doctor, however, because too much zinc can cause diarrhea, vomiting, degeneration of the heart muscle, accelerated development of atherosclerosis, kidney failure, and bleeding, among many other symptoms.
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THE ELECTROLYTES:
Three essential minerals are classified as electrolytes, substances that dissociate into ions when placed in water or other fluids. In the human body electrolytes conduct electrical charges and are instrumental in nerve and muscle function, they also help maintain the proper balance of body fluids.
CHLORIDE:
A component of table salt, chloride is essential to maintain the body’s proper acid base balance. Chloride is also component of hydrochloric acid, one of the digestive juices produced in the stomach. A diet that includes a moderate amount of salt provides adequate chloride, deficiencies are rare, but may occur during periods of excessive sweating or prolonged vomiting or diarrhea.
POTASSIUM:
Along with sodium, potassium helps regulate the body’s balance of fluids. Potassium is essential for many metabolic processes; it is also instrumental in the transmission of nerve impulses, proper muscle function and maintaining normal blood pressure. Most plant foods contribute varying amounts of potassium; especially rich sources include dried fruits, bananas, tomatoes, green vegetables, legumes, whole grains and nuts.
Prolonged diarrhea or the use of diuretics to treat high blood pressure can lead to a potassium deficiency; typical symptoms include an irregular heartbeat, muscle weakness and irritability. Caution is necessary when taking potassium supplements, however, and overdose can cause nausea, diarrhea, and serious cardiac arrhythmias that can result in sudden death.
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SODIUM:
Table salt is composed of sodium and chloride, and the terms salt and sodium are often used interchangeably. Sodium is found in all body fluids and is largely responsible for determining the body’s total water content. Like potassium, sodium ions carry positive electrical charges and help regulate nerve and muscle function. These two electrolytes also maintain the fluid balance inside and outside of body cells.
A sodium deficiency is very rare; overconsumption is a much more common problem, especially among those who liberally salt their food. In susceptible people excessive salt is linked to high blood pressure, it can also cause swelling ankles and fingers and other signs of a buildup of body fluids, or edema.
BENEFITS:
Build strong bones and teeth.
Work with vitamins and enzymes to carry out many metabolic processes.
Maintain the proper balance of body fluids and chemicals.
Promote the proper function of most body systems.
DRAWBACKS:
Can be highly toxic if excessive amounts are consumed.
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