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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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