Essential Minerals for your body
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Essential Minerals for your body

Your body produces bones, muscles, skin and nails every day. It formulates red blood cells that carry the oxygen to all parts of the body. It also produces thousands of chemical messengers that carry the instructions from one part of the body towards other parts. For all these functions, your body requires several minerals. These are known as essential minerals.
Essential minerals are classified into two categories:
• Major minerals (Macro minerals)
• Trace minerals (Microminerals)
Major minerals are stored in the body in large quantity, such as magnesium, potassium, phosphorous, sulfur, sodium, calcium and chloride. The trace minerals include copper, fluoride, manganese, selenium, zinc, molybdenum, iodine, iron, and chromium. Major minerals are required in more considerable amount than trace minerals. But both types are equally important. A healthy and balanced diet supplies all the essential minerals to the body.

Major minerals:

  • Sodium: It helps the nerves to conduct transmission, balances body fluids and helps the muscles to contract. Its deficiency may occur in case of excessive sweating, diarrhea, renal failure, and by use of diuretic drugs. High level of sodium, along with obesity, may lead to hypertension and cardiovascular complications. It can be obtained from processed foods, table salt, milk, bread, unprocessed meat, vegetables and soy sauce.
  • Calcium: Calcium is essential for the development of bones, teeth and the activity of various enzymes throughout the body. It also helps nerves to send signals, muscle contraction, blood to clot, and regulates blood pressure. Its deficiency is usually observed in bone density because bones are the reservoirs of calcium in times of need. It is found in dairy products, fish and bones, greens (mustard greens, broccoli), fortified soy, tofu and legumes.
  • Magnesium: Like calcium, it helps in the development of teeth and bones. It also assists in regulating blood sugar, blood pressure and enables nerves to send messages, muscles to contract, enzymes to work, and blood to clot. Its deficiency leads to neuromuscular dysfunction and progressive muscle weakness. Mild hypomagnesaemia is observed in alcoholic and severely ill patients. It can be obtained from legumes, seafood, nuts and seeds, chocolate and leafy vegetables.
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  • Potassium: It helps to muscles contract, maintain a steady heartbeat, balances fluids, and regulates blood pressure and bone formation. Severe diarrhea can lead to potassium deficiency. Its symptoms are mental confusion, weakness, and, in extreme cases, heart failure. It can be obtained from fresh fruits and vegetables, legumes, meat, milk and whole grains.
  • Phosphorous: It is found in about every cell. It helps to maintain healthy teeth and bones. It is a crucial part of the system that regulates acid-base balance. 80% of phosphorous is present as calcium salts in the bones. It can be obtained from meat, fish, eggs, milk and processed foods.
  • Chloride: It regulates body fluid balance and maintains an acidic environment in the stomach. It is found in processed foods, table salt, milk, bread, unprocessed meat, vegetables and soy sauce.
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Trace Minerals:

The body needs trace minerals in minimal quantity.

  • Chromium: It assists the cells to manufacture energy from blood sugar and maintains normal blood sugar levels.
    • balances fluids, and regulates blood pressure and bone formation. Severe diarrhea can lead to potassium deficiency. Its symptoms are mental confusion, weakness, and, in extreme cases, heart failure. It can be obtained from fresh fruits and vegetables, legumes, meat, milk and whole grains.
    • Phosphorous: It is found in about every cell. It helps to maintain healthy teeth and bones. It is a crucial part of the system that regulates acid-base balance. 80% of phosphorous is present as calcium salts in the bones. It can be obtained from meat, fish, eggs, milk and processed foods.
    • Chloride: It regulates body fluid balance and maintains an acidic environment in the stomach. It is found in processed foods, table salt, milk, bread, unprocessed meat, vegetables and soy sauce.

     

    Trace Minerals:

    The body needs trace minerals in minimal quantity.

    • Chromium: It assists the cells to manufacture energy from blood sugar and maintains normal blood sugar levels.
    • Copper: It helps to synthesize red blood cells, mopping up free radicals, regulating neurotransmitters and metabolizing fuel. It can be obtained from nuts and seeds, organ meat, whole grains, drinking water and legumes.
    • Iron: It is essential in the production of myoglobin (muscle cells’ protein) and haemoglobin (a chemical that carries oxygen in the body’s red blood cells). Iron assists in making of amino acids, neurotransmitters, hormones and collagen, and activates of various enzymes. Its deficiency may lead to anaemia that is the most common deficiency all over the world. Its deficiency is common in teenage girls and pregnant women.
    • Manganese: It assists to metabolize cholesterol, amino acids, and carbohydrates and builds bones.
    • Molybdenum: It activates various enzymes that detoxify the toxins and inhibits the accumulation of dangerous sulfites in the body.
    • Zinc: It is ani important mineral that helps make DNA and proteins, helps blood clot, bolsters the immune system, and assists with cell division and wound healing. During infancy, pregnancy, and childhood, your body requires zinc to grow and develop normally.
    • Iodine: It is found in thyroid hormone that regulates growth, metabolism and development throughout the body. It plays very important role in brain development during pregnancy and infancy.
    • Selenium: It is an important mineral to stay healthy. It plays vital role in DNA production, thyroid function and reproduction. It protects the body from harmful effects of free radicals and infections. It is present in several foods and dietary supplements.

    Some other minerals that are required by human body are listed below:

    • Sulfur: It is found in protein molecules.
    • Boron: It is beneficial for joints and bones.
    • Bromide: It is essential for normal tissue growth and secretion of hormones.
    • Carbonate: It is vital for normal functioning of digestive system. It helps to increase the pH of stomach.
    • Silicon: It is necessary for synthesis of elastin and collagen and it is essential for normal functioning of bones, tendons, connective tissues, etc.
    • Nitrogen: It is required in the body for synthesis of protein and nucleic acid.
    • Selenium: It protects the living body from oxidative stress. It plays an important role in metabolism and thyroid function.
      • d development throughout the body. It plays very important role in brain development during pregnancy and infancy.
      • Selenium: It is an important mineral to stay healthy. It plays vital role in DNA production, thyroid function and reproduction. It protects the body from harmful effects of free radicals and infections. It is present in several foods and dietary supplements.

      Some other minerals that are required by human body are listed below:

      • Sulfur: It is found in protein molecules.
      • Boron: It is beneficial for joints and bones.
      • Bromide: It is essential for normal tissue growth and secretion of hormones.
      • Carbonate: It is vital for normal functioning of digestive system. It helps to increase the pH of stomach.
      • Silicon: It is necessary for synthesis of elastin and collagen and it is essential for normal functioning of bones, tendons, connective tissues, etc.
      • Nitrogen: It is required in the body for synthesis of protein and nucleic acid.
      • Selenium: It protects the living body from oxidative stress. It plays an important role in metabolism and thyroid function.
      • Chromium: It is important for breakdown of fats and carbohydrates. It also stimulates cholesterol and fatty acid synthesis.
      • Titanium: It is considered as the most biocompatible metal.
      • Rubidium: It stimulate the metabolism of the body.
      • Cobalt: It helps to absorb vitamin B12 in the body. It helps to protect the body from anemia and infectious diseases.
      • Strontium: It is naturally present in the skeleton. It protects the bones from osteoporosis.
      • Zinc: It plays a vital role in wound healing, cell growth, cell division, and the breakdown of carbohydrates.
      • Nickel: It aids in iron absorption, glucose and adrenaline metabolism, hormones, cell membrane, lipid, enhances bone strength. It is also important for production of red blood cells.
      • Tungsten: It is present at active sites of certain enzymes.
      • Germanium: It enhances circulation of blood to the brain. It acts as an antioxidant and supports the immune system.
      • Silver: It aids to boost up and maintain a healthy immune system. It is also effective against antibacterial bacteria.
      • Zirconium: It protects the body from acids and bases present in certain foods.
      • Vanadium: It maintains low levels of sugar in the blood and high levels of cholesterol or other lipids in the blood.
      • Bismuth: It is effective against certain certain pathogens, including aeruginosa and H. pylori.
      • Terbium: It is effective against cancerous cells in the body.
      • Gadolinium: It improves the visibility of specific organs, tissues, and blood vessels.
      • Cerium: It prevents the proliferation of gastric cancer cells.
      • Gold: It aids to maintain healthy joints. It also plays a vital role in the transmission of electrical signals throughout the body.
      • Erbium: It is present in high concentration in skeleton and it aids to stimulate metabolism.

       

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