In the 4th blog of the Nutrient series, we will discuss minerals.
Minerals are nutrients that are needed for various bodily functions. These are micro-nutrients, hence these are not needed in too much quantity. But, that doesn’t mean these are not important.
Various functions inside our body depend on them. With this blog, we will learn their functions and some sources.
Minerals are of 2 types
Macro-minerals like Calcium, Phosphorous, Magnesium, Sodium, Chloride, Sulfur & Potassium. These are needed in larger quantities, typically more than 100 Mg/per day
Micro-minerals (Trace minerals) like Iron, manganese, copper, iodine, zinc, fluoride, selenium, chromium, cobalt & Molybdenum. These are needed in small quantities.
The following table will throw some light on these minerals and will help you understand them better.
|Sr. no||Mineral||Function||Daily recommendation||Sources|
|1||Calcium||Helps in building & maintaining healthy bones & teeth. Regulate muscle contraction.||1000 mg||Dairy products, plant-based milk, leafy greens, rice, sesame seeds, figs, chia seeds, etc.|
|2||Potassium||Regulates muscle and nerve reaction. Maintains pH levels.||1600-2000 mg||Bananas, avocados, amla, sweet potatoes, kidney beans, tomatoes, apricots, etc.|
|3||Chloride||Stimulates stomach acids. Maintains the pH||2300 mg||Tomatoes, leafy veggies, olives, sea salt, etc.|
|4||Sodium||Maintains the balance of fluids. Keep muscles & nerves running smoothly.||>2300 mg||Apple, mango, beetroot, fast food, celery, etc.|
|5||Magnesium||Regulates body temperature. Support muscle and nerve functioning.||300-350 mg||Amla, dark chocolate, almonds, banana, carrots, oatmeal, etc.|
|6||Phosphorous||Calcium needs phosphorous to make bones strong. Filter kidney waste||300-700 mg (depends on age)||Cheese, cottage cheese, pumpkin seeds, tofu, peanuts, eggs, etc.|
|7||Sulfur||Metabolizes the food. Contribute to healthy skin & ligaments||13 mg/kg||Eggs, cocoa, garlic, walnuts, cauliflower, chickpeas, etc.|
|8||Iron||Needed to form a compound that helps in transferring oxygen to the body.||8.7 mg for men|
14.8 mg for women
|Broccoli, figs, bananas, amla, spinach, black and white beans, sunflower seeds, lentils, chickpeas, etc.|
|9||Manganese||Keeps bones healthy. Help in the formation of various enzymes.||2.3 mg for men|
1.8 mg for women
|Tofu, sweet potatoes, pineapple, brown rice, hazelnuts, carrots, etc.|
|10||Copper||Helps the body to form Red blood cells. Also aids in iron absorption.||900 Micrograms||Cinnamon, capsicum, almonds, cashews, drinking water in a copper container.|
|11||Zinc||Good for growth, digestion, immunity, and appetite. Helpful during a cold.||8-11 mg||Mushrooms, watermelon seeds, cocoa powder, chia seeds, etc.|
|12||Iodine||Maintains thyroid hormonal balance. Helps in growth and elevates brain activity.||140 Micrograms||Salt, garlic, onion, coconut oil, cranberries,|
|13||Fluoride||Helps in mineralizing teeth and bones, hence keeping them strong.||4-5 Mg||Oranges, rock salt, groundwater, eggs, etc.|
|14||Selenium||Protects against cell damage||55 Micrograms||Oat bran, brown rice, cabbage, curd, etc.|
|15||Chromium||Improves insulin sensitivity that helps in controlling blood sugar levels||25 Micrograms||Capsicum, basil leaves, apple, potato skin, etc.|
|16||Cobalt||Helps in the production of RBC, and also helps in the absorption of Vitamin B12||5–8 Micrograms||Cereals, pumpkin seeds, sesame seeds, low-fat milk, etc.|
|17||Molybdenum||Helps to process proteins, drugs, and DNA.||45–50 Micrograms||Peas, cabbage, Pistachio, mango pulp, sweet corn, etc.|
What happens when you are low on minerals
Calcium deficiency can cause osteoporosis, rickets, weak bones, weakness, etc.
Phosphorus deficiency can cause a loss of calcium
Magnesium deficiency can cause twitching, spasm-restless feet, and behavioral disturbance.
Deficiency in sodium and potassium can cause muscle weakness, even paralysis.
Iron deficiency can cause anemia, etc.
What happens when you take too many minerals
Too many minerals can cause imbalance. It could lead to diarrhea or constipation in many cases. It can cause bone aches, acne, and ulcers. Too much iron can even put a person into a coma.
It is advisable to consult a doctor before taking any medicine or drugs for multi-minerals. As you can see I have mentioned some popular sources, and you are getting the best of everything with a healthy diet. However, there are people who still aren’t able to get sufficient minerals in the food.
Taking a multi-mineral tablet because someone told you is foolish. Let doctors do their job, meanwhile, you drop comments below.
In the next blog of this series, we will discuss something that scares many people.
Until then, Keep shining.
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