WHAT ARE MINERALS?
A mineral is a naturally occurring (non-man-made) substance that is inorganic (has no hydrogen or carbon bonds), has a fixed chemical structure, and has an orderly crystalline structure. Minerals play an important role in our bodies, supporting metabolism, human growth, blood formation, and nerve and muscle function.
They play a variety of role in the body, from general ones like electrolyte balance (sodium, potassium, calcium, magnesium) and bone formation (calcium and phosphorous) to very specific ones like the synthesis of thyroid hormones (iodine) and hemoglobin (iron). Minerals frequently interact with one another (for example, copper and iron), with vitamins (for example, calcium and vitamin D, selenium and vitamin E), and with other dietary components (e.g. iron with protein).
It is critical that we have adequate supplies of all essential minerals because one mineral cannot replace another. This should not be a problem if you eat a well-balanced, varied diet.
What are the different types of minerals?
Minerals are classified into two subgroups based on the amount required by the body:
1- Macro minerals: Minerals that must be consumed in quantities greater than 100mg per day. Calcium, Magnesium, Phosphorus, Potassium, Sodium, Chloride, and Sulfur are among them.
2- Micro/trace minerals are minerals that are required in the diet in amounts less than 100mg per day. Iron, zinc, iodine, manganese, selenium, and copper are among them.
Which minerals are necessary, and why?
1. Sodium
A necessary component for proper fluid balance, hearing, balance, nerve transmission, and muscle contraction.
2. Chloride
It is required for proper fluid balance and is important in maintaining the pH levels of the fluid in your body.
3. Potassium
One of our bodies' most important minerals. It is essential for fluid balance, nerve transmission, and muscle contraction.
4. Calcium
Critical for bone and tooth health; essential for nerve function, blood clotting, blood pressure regulation, and immune system health.
5. Phosphorus
Aids in the management of how your body stores and uses energy, and plays an important role in the filtering of waste in your kidneys. Aids in the growth, maintenance, and repair of tissue and cells. Phosphorus is found in every cell of your body.
6. Magnesium
Found in bones; required for protein synthesis, muscle contraction, nerve transmission, and immune system function.
7. Sulfur
It is found in protein molecules and is essential for skin health.
MINERAL TRACES (MICROMINERALS)
1. Iron
Part of a molecule (hemoglobin) found in red blood cells that transport oxygen to the body's organs.
2. Zinc
An essential component for the production of protein and genetic material, as well as for the health of the immune system.
3. Iodine
Found in thyroid hormone, which aids in the regulation of our metabolism.
4. Selenium
Antioxidant that shields us from free radicals.
5. Copper
Aids in the oxidation of iron in our bodies.
6. Manganese
It aids in the regulation of blood sugar, improves bone health, and acts as an antioxidant.
7. Fluoride
It prevents tooth decay and encourages bone growth.
8. Chromium
Aids in the regulation of blood sugar levels. Improves our ability to digest protein, carbohydrates, and lipids.
9. Molybdenum
Aids in the breakdown of toxins in our bodies by enzymes.
10. Cobalt
It is a component of the B12 vitamin and is required for healthy red blood cell formation as well as neurological health.
11. Silicon
Is necessary for the formation of strong bones.
Our mineral requirements change with age, gender, activity level, health status, and life stage. Climate and environment also have an impact. In the high mountains, for example, the body produces more red blood cells and, as a result, requires an extra iron boost. This is found primarily in meat and green leafy vegetables. However, you should be aware that our bodies require Vitamin C in order to properly utilize the iron in plant-based foods. For this purpose, the combination of cereal and fruit is ideal. Many of us are deficient in iodine. For your own cooking and baking, always use iodized table salt.
The extent to which minerals are absorbed is determined by a number of factors. These include the type of mineral-containing food, the type of other foods consumed during a meal, the person's age, and the degree to which the person is deficient in the mineral.
Generally speaking:
Minerals found in animal foods are more readily absorbed than minerals found in plant foods.
Some minerals can interfere with the absorption of others; for example, a high zinc intake can reduce copper absorption.
When there is a mineral deficiency in the body, the amount of mineral absorbed increases. This is especially true when it comes to iron absorption.
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