Minerals and Their Importance in Nutrition
The term ‘minerals‘ refers to elements in their
simple inorganic form. In nutrition they are commonly referred to as mineral
elements or inorganic nutrients. Minerals are vital to health. Like vitamins
and amino acids, minerals are essential for regulating and building the
trillions of living cells which make up the body. Body cells receive the
essential food elements through the blood stream. They must, therefore, be
properly nourished with an adequate supply of all the essential minerals for
the efficient functioning of the body. Minerals help maintain the volume of
water necessary to life processes in the body. They help draw chemical
substances into and out of the cells and they keep the blood and tissue fluid
from becoming either too acidic or too alkaline. The importance of minerals,
like vitamins, is illustrated by the fact that there are over 50,000 enzymes in
the body which direct growth and energy and each enzyme has minerals and
vitamins associated with it. Each of the essential food minerals does a
specific job in the body and some of them do extra work, in teams, to keep body
cells healthy. The mineral elements which are needed by the body in substantial
amounts are calcium, phosphorous, iron, sulfur, magnesium, sodium, potassium
and chlorine. In addition the body needs minute (trace) amounts of iodine, copper,
cobalt, manganese, zinc, selenium, silicon, flourine and some others.
CALCIUM
The human body needs calcium more than any other
mineral. A man weighing 70 kg. contains one kg. of calcium. About 99 per cent
of the quantity in the body is used for building strong bones and teeth and the
remaining one per cent is used by the blood, muscles and nerves. Calcium
performs many important functions. Without this mineral, the contractions of
the heart would be faulty, the muscles would not contract properly to make the
limbs move and blood would not clot. Calcium stimulates enzymes in the
digestive process and coordinates the functions of all other minerals in the
body. Calcium is found in milk and milk products, whole wheat, leafy vegetables
such as lettuce, spinach, and cabbage, carrots, watercress, oranges, lemons, almonds,
figs and walnuts. A daily intake of about 0.4 to 0.6 grams of calcium is considered
desirable for an adult. The requirement is larger for growing children and
pregnant and lactating women. Deficiency may cause porous and fragile bones,
tooth decay, heart palpitations, muscle cramps, insomnia and irritability. A
large increase in the dietary supply of calcium is needed in tetany and when
the bones are decalcified due to poor calcium absorption, as in rickets,
oesteomalacia and the malabsorption
syndrome. Liberal quantity of calcium is also necessary when
excessive calcium has been lost from the body as in hyperparathyroidism or
chronic renal disease.
PHOSPHORUS
It combines with calcium to create the calcium-
phosphorus balance necessary for the growth of bones
and teeth and in the formation of nerve cells. This mineral is also essential
for the assimilation of carbohydrates and fats. It is a stimulant to the nerves
and brain. Phosphorous is found in abundance in cereals, pulses, nuts, egg
yolk, fruit juices, milk and legumes. Usually about one gram of phosphorous is
considered necessary in the daily diet. A phosphorous deficiency may bring
about loss of weight, retarded growth, reduced sexual powers and general
weakness. It may result in poor mineralisation of bones, deficient nerve and brain
function. While taking calcium in therapeutic doses for calcium deficiency
conditions or for treating ailments, it is advisable to take the calcium
supplement in which phosphorous has been added in the correct proportions. This
is necessary as calcium cannot achieve its objectives unless phosphorous is
present in a proper balance.
IRON
Iron is an important mineral which enters into the
vital activity of the blood and glands. Iron exists chiefly as hemoglobin in
the blood. It distributes the oxygen inhaled into the lungs to all the cells.
It is the master mineral which creates warms, vitality and stamina. It is
required for the healthy complexion and for building up resistance in the body.
The chief sources of iron are grapes, raisins, spinach, all green vegetables,
whole grain, cereals, dried beans, dark coloured fruits, beets, dates, liver
and egg yolk. The Indian Council of Medical Research has recommended an
allowance of 20 to 30 mg. of iron in a balanced diet for an adult. Iron
deficiency is generally caused by severe blood loss, malnutrition, infections
and by excessive use of drugs and chemicals. Deficiency of dietary iron may
cause nutritional-anemia, lowered resistance to disease, a general run down
condition, pale complexion, shortness of breath on manual exertion and loss of
interest in sex. Iron is the classic remedy for anemia. However, there are
several forms of anemia, and iron deficiency anemia is only one. If one is
taking iron pills due to insufficient intake of iron in the normal diet, one
should also take at least 40 mg. of folic acid or folate every day, along with
10 to 25 mg. of vitamin B12. Both these vitamins are essential in building
healthy blood cells.
All living matter contains some sulfur; this element
is therefore essential for life. The greater part of the sulfur in the human
body is present in the two sulfur-containing amino acids, methionine and
cysteine, or in the double form of the latter cystine. The main purpose of sulfur
is to dissolve waste materials. It helps to eject some of the waste and poisons
from the system. It helps keep the skin clear of blemishes and makes hair
glossy. It is also valuable in rheumatic conditions. The main sulfur-containing
foods are radishes, carrots, cabbage, cheese, dried beans, fish and eggs. There
is no recommended dietary allowance. But a diet sufficient in protein will
generally be adequate in sulfur. Deficiency of sulphur may cause eczema and
imperfect development of hair and nails. Sulfur creams and ointments have been
remarkably successful in treating a variety of skin problems.
MAGNESIUM
All human tissues contain small amounts of magnesium.
The Adult human body contains about 25 gms. of this mineral. The greater part
of this amount is present in bones in combination with phosphate and carbonate.
Bone ashes contain less than one per cent magnesium. About one-fifty of the
total magnesium in the body is present in the soft tissues, where it is mainly bound
to protein. Next to potassium, magnesium is the predominant metallic action in
living cells. The bones seem to provide a reserve supply of this mineral in
case of shortage elsewhere in the body. Biochemists call magnesium the "cool,
alkaline, refreshing, sleep-promoting mineral". Magnesium helps one keep
calm and cool during the sweltering summer months. It aids in keeping nerves
relaxed and normally balanced. It is necessary for all muscular activity. This mineral
is in activator for most of the enzyme system involving carbohydrate, fat and
protein in
energy-producing reactions. It is involved in the
production of lecithin which prevents building up of cholesterol and consequent
atheros-clerosis. Magnesium promotes a healthier cardiovascular system and aids
in fighting depression. It helps prevent calcium deposits in kidneys and gallstones
and also brings relief from indigestion. Magnesium is widely distributed in
foods. It is a part of the chlorophyll in green vegetables. Other good sources
of this mineral are nuts, soybeans, alfalfa, apples, figs, lemons, peaches, almonds,
whole grains, brown rice, sunflower seeds and sesame seeds. The recommended dietary
allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women
and 450 mg. during pregnancy and lactation. Deficiency can lead to kidney
damage and kidney stones, muscle cramps, arteriosclerosis, heart attack,
epileptic seizures, nervous irritability, marked depression and confusion,
impaired protein metabolism and premature wrinkles. Chronic alcoholics often
show a low plasma magnesium concentration and a high urinary output. They may,
therefore, require magnesium therapy especially in an acute attack of delirium tremens.
Magnesium has also proved useful in bladder and urinary problems and in epileptic
seizure. This mineral together with vitamin B6 or pyridoxine has also been
found effective in the prevention and treatment of kidney stones. Magnesium can
be taken in therapeutic doses up to 700 mg. a day.
SODIUM
Sodium Chloride, the chemical name for common salt,
contains 39 per cent of sodium, an element which never occurs in free form in
nature. It is found in an associated form with many minerals especially in
plentiful amounts with chlorine. The body of a healthy person weighing about 65
kg contains 256 grams of sodium chloride. Of this the major part, just over
half, is in the extra-cellular fluid. About 96 grams is in bone and less than
32 grams in the cells. Sodium is the most abundant: chemical in the extra-cellular
fluid of the body. It acts with other
electrolytes, especially potassium, in the
intracellular fluid, to regulate the osmotic pressure and maintain a proper
water balance within the body. It is a major factor in maintaining acid-base equilibrium,
in transmitting nerve impulses, and in relaxing muscles. It is also required
for glucose absorption and for the transport of other nutrients across cell
membranes. Sodium can help prevent catarrh. It promotes a clear brain,
resulting in a better disposition and less mental
fatigue. Because of its influence on calcium, sodium
can also help dissolve any stones forming within the body. It is also essential
for the production of hydrochloric acid in the stomach and plays a part in many
other glandular secretions. There is some natural salt in every food we eat.
Vegetable foods rich in sodium are celery, cucumbers, watermelon, lemons,
oranges, grapefruit, beet-tops, cabbage, lettuce, corn, lady’s fingers, apple,
berries, pears, squash, pumpkin, peaches, lentils, almonds and walnuts. Animal food
sources include shell fish, lean beef, kidney, bacon and cheese. The sodium
chloride requirements for persons living in the tropics have been estimated at
10 to 15 g. per day for adults who are engaged in light work and 15 to 20 g.
for those engaged in hard work. The requirements of children are from five to
10 g. and those for adolescent boys and girls from 10 to 25 grams. Both
deficiency and excess of salt may produce adverse effects o the human body.
Deficiencies of sodium are, however, rare and may be caused by excessive
sweating, prolonged use of diuretics, or chronic diarrhea. Deficiency may lead
to nausea, muscular weakness, heat exhaustion, mental apathy and respiratory
failure. Over-supply of sodium is a more common problem because of overuse of
dietary sodium chloride or common salt. Too much sodium may lead to water
retention, high blood pressure, stomach ulcers, stomach cancer, hardening of arteries
and heart disease. In case of mild deficiency of sodium chloride, taking a
teaspoon of common salt in one half liter of water or any fruit juice quickly
restores the health. In severe conditions, however, administration of sodium
chloride in the form of normal saline by intravenous drip may be restored to.
The adverse effects of excessive use of sodium chloride can be rectified by
avoiding the use of common salt.
POTASSIUM
Potassium is essential to the life of every cell of a
living being and is among the most generously and widely distributed of all the
tissue minerals. It is found principally in the intracellular fluid where it
plays an important role as a catalyst in energy metabolism and in the synthesis
of glycogen and protein. The average adult human body contains 120 g. as potassium
and 245 g. as potassium chloride. Out of this body potassium, 117 g. is found
in the cells and 3 g. in the
extracellular compartment. Potassium is important as
an alkalizing agent in keeping a proper acid-alkaline balance in the blood and
tissues. It is essential for muscle contraction and therefore, important for
proper heart function. It promotes the secretion of hormones and helps the
kidneys in detoxification of blood. Potassium prevents female disorders by
stimulating the endocrine hormone production. It is involved in the proper
functioning of the nervous system and helps overcome fatigue. It also aids in
clear thinking by sending oxygen to the brain and assists in reducing blood
pressure. Potassium is widely distributed in foods. All vegetables, especially
green, leafy vegetables, grapes, oranges, lemons, raisins, whole grains,
lentils, sunflower seeds, nuts, milk, cottage cheese and butter milk are rich
sources. Potatoes, especial potato peelings, and ananas are especially good
sources. Potassium requirements have not been established, but on intake of 0.8
to 1.3 g. per day is estimated as approximately the minimum need. Potassium
deficiency may occur during gastrointestinal disturbances with severe vomiting
and diarrhea, diabetic acidosis and potassium-losing nephritis. It causes undue
nervous and body tiredness, palpitation of the heart, cloudiness of the mind,
nervous shaking of the hands and feet, great sensitivity of the nerves to cold,
and excessive perspiration of the feet and hands. In simple cases of potassium
deficiency, drinking plenty of tender coconut water daily, can make up for it.
It is advisable to consume plenty of figs, apricots, prunes, almonds and tomatoes
during the use of oral diuretics. Potassium-rich foods should be restricted
during acute renal failure and Addison’s disease.
CHLORINE
In the human body, chlorine is liberated by the
interaction of common salt, taken along with food, and hydrochloric acid
liberated in the stomach during the process of digestion. It is essential for the
proper distribution of carbon dioxide and the maintenance of osmotic pressure
in the tissues. This food element is necessary for the manufacture of glandular
hormone secretions. It prevents the building of excessive fat and
auto-intoxication. Chlorine regulates the blood’s alkaline-acid balance and
works with Potassium in a compound form. It aids in the cleaning out of body
waste by helping the liver to function. Chlorine is found in cheese and other
milk products, green leafy vegetables, tomatoes, all berries, rice, radishes,
lentils, coconuts and egg yolk. No dietary allowance has been established, but
an average intake of daily salt will ensure adequate quantity of chlorine. Deficiency
of this mineral can cause loss of hair and teeth.
IODINE
The chief store-house of iodine in the body is the
thyroid gland. The essential thyroxine, which is secreted by this gland, is
made by the circulating iodine. Thyroxine is a wonder chemical which controls
the basic metabolism and oxygen consumption of tissues. It increases the heart
rate as well as urinary calcium excretion. Iodine regulates the rate of energy
production and body weight and promotes proper growth. It improves mental
alacrity and promotes healthy hair, nails, skin and teeth. The best dietary
sources of iodine are kelp and other seaweeds. Other good sources are turnip greens,
garlic, watercress, pineapples, pears, artichokes, citrus fruits, egg yolk and
sea foods and fish liver oils. The recommended dietary allowances are 130 mcg.
per day for adult males and 100 mcg. per day for adult females. An increase to
125 mcg. per day during pregnancy and to 150 mcg. per day during lactation has
been recommended. Deficiency can cause goitre and enlargement of the thyroid
glands. Small doses of iodine are of great value in the prevention of goitre in
areas where it is endemic and are of value in treatments, at least in the early
stages. Larger doses have a temporary value in the preparation of patients with
hyperthyroidism for surgical operation.
COPPER
There are approximately 75 to 150 mg. of copper in
the adult human body. Newborn infants have higher concentrations than adults.
Liver, brain, kidney, heart, and hair contain relatively high concentration.
Average serum copper levels are higher in adult females than in males. Serum
copper levels also increase significantly in women both during pregnancy and
when taking oral contraceptives. This mineral helps in the conversion of iron
into hemoglobin. It stimulates the growth of red blood cells. It is also an
integral part of certain digestive enzymes. It makes the amino acid tyrosine
usable, enabling it to work as the pigmenting factor for hair and skin. It is
also essential for the use of vitamin C. Copper is found in most foods
containing iron, especially in almonds, dried beans, peas, lentils, whole
wheat, prunes and egg yolk. The recommended
dietary allowance has not been established but 2 mg.
is considered adequate for adults. A copper deficiency may result in bodily
weakness, digestive disturbances and impaired respiration.
COBALT
Cobalt is a component of vitamin B12, a nutritional
factor necessary for the formation of red blood cells. Recent research in
vitamin B12 has shown that its pink colour is attributed to the presence of
cobalt in it. The presence of this mineral in foods helps the synthesis of hemoglobin
and the absorption of food- iron. The best dietary sources of cobalt are meat, kidney
and liver. All green leafy vegetables contain some amount of this mineral. No
daily allowance has been set. Only a very small amount, up to 8 mcg., is
considered necessary.
MANGANESE
The human body contains 30 to 35 mg. of manganese,
widely distributed throughout the tissues. It is found in the liver, pancreas,
kidney, pituitary glands.
This mineral helps nourish the nerves and brain and
aids in the coordination of nerve impulses and muscular actions. It helps
eliminate fatigue and reduces nervous irritability. Manganese is found in
citrus fruits, the outer covering of nuts, grains, in the green leaves of
edible plants, fish and raw egg yolk. No official daily allowance of manganese
has been established, but 2.5 to 7 mg. is generally accepted to be the average
adult requirement. A deficiency of this mineral can
lead to dizziness, poor elasticity in the muscles,
confused thinking and poor memory.
ZINC
There are about two grams of zinc in the body where
it is highly concentrated in the hair, skin, eyes, nails and testes. It is a
constituent of many enzymes involved in metabolism. Zinc is a precious mineral.
Our need for this mineral is small but its role in growth and well-being is
enormous, starting before birth. It is needed for healthy skin and hair, proper
healing of wounds, successful pregnancies and male virility. It plays a vital
role in guarding against diseases and infection. It is needed to transport
vitamin A to the retina. There are 156 enzymes which require zinc for their
functioning. It has long been known that growth and sexual maturity
depend on zinc. The main dietary sources of zinc are
milk, liver, beans, meat, whole grains, nuts, and seeds. The recommended
dietary allowance of zinc is 15 mg. daily. Deficiency can result in weight
loss, skin diseases, loss of hair, poor appetite, diarrhea and frequent
infection. Those suffering from rheumatoid arthritis may have a zinc deficiency.
Heavy drinks lose a lot of zinc in their urine.
SELENIUM
Selenium and vitamin E are synergistic and the two
together are stronger than the sum of the equal parts. Selenium slows down
ageing and hardening of tissues through oxidation. Males seem to have a greater
need for this mineral. Nearly half of the total supply in the body is concentrated
in the testicles and in the seminal ducts adjacent to the prostate gland. Selenium
is useful in keeping youthful elasticity in tissues. It alleviates hot flushes
and menopausal distress. It also helps in the prevention and treatment of
dandruff. This mineral is found in Brewer’s yeast, garlic, onions, tomatoes,
eggs, milk and sea food. There is no official dietary allowance for selenium
but, 50 to 100 mcg. is considered adequate. Deficiency of this mineral can
cause premature loss of stamina.
SILICON
This is known as the "beauty mineral" as it
is essential for the growth of skin, hair shafts, nails and other outer
coverings of the body. It also makes the eyes bright and assists in hardening
the enamel of the teeth. It is beneficial in all healing process and protects
body against many diseases such as tuberculosis, irritations in mucous
membranes and skin disorders. Silicon is found in apples, cherries, grapes,
asparagus, beets, onions, almonds, honey, peanuts and the juices of the green
leaves of most other vegetables. No official dietary allowance has been
established for this mineral. Deficiency can lead to soft brittle nails, ageing
symptoms of skin such as wrinkles, thinning or loss of hair, poor bone
development, insomnia, osteoporosis.
FLUORINE
Fluorine is the element that prevents diseases from
decaying the body. It is a germicide, and acts as an antidote to poison,
sickness and disease. There is a strong affinity between calcium and fluorine.
These two elements, when combined, work particularly in the outer parts of
bones. They are found in the enamel of the teeth and the shiny, highly polished
bone surface. Fluorine is found in goat’s milk, cauliflower, watercress,
garlic, beets, cabbage, spinach and pistachio nuts. Minerals thus play an
important role in every bodily function and are present in every human cell. Although
the amount needed may be small, without even the trace of the mineral,
dysfunction is bound to occur at some level in the body. A zinc deficiency may
show up in ridged fingernails with white spots. Lack of sulfur can cause
lack-lustre hair and dull-looking skin. Less obvious deficiencies may surface
as fatigue, irritability, loss of memory ,nervousness, depression and weakness.
Minerals also interact with vitamins. Magnesium, for instance, must be present
in the body for the use of B-complex, C and E vitamins. Sulfur also works with
the B-complex vitamins. The body needs all the trace minerals in proper
balance. Coffee, tea, alcohol, excess salt and many drugs can rope the body of
minerals or make them ineffective. Industrial pollutants cause toxic minerals
to enter the body. Minerals at toxic levels also have the effect of destroying
the usefulness of other vitamins and minerals. Exercise improves the activity
of certain vitamins and minerals while stress and fatigue work against them. A
well-balanced diet provides as abundance of minerals and vitamins. In refining
cereals, grains and sugar, we have robbed them of their natural vitamins and
minerals. The dietary sources of these nutrients are whole grains, cereals,
bran and germ. It is the bran and germ which are removed in processing. To
obtain a balance of nutrients, it is, therefore, necessary to avoid refined and
processed foods but an intake of adequate green leafy vegetables which are an excellent
source of many nutrients should be ensured.
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