Minerals are essential nutrients crucial for various bodily functions. They play a vital role in maintaining strong bones and teeth, supporting nerve function, and ensuring a healthy metabolism. While needed in smaller amounts compared to vitamins, they are equally indispensable for overall well-being. Minerals are obtained through a balanced diet, as the body cannot produce them on its own. Their deficiency can lead to health issues, emphasizing the importance of incorporating mineral-rich foods into daily meals for optimal nutrition.
Functions of Minerals
- Maintaining the structure of various tissues and organs in the body.
- Enzyme activation
- Electrolyte balance
- Oxygen transport
- Nerve function
- Cellular communication
- Antioxidant defense
- Metabolic processes
- Immune system support
- Fluid balance
Classification of Minerals
1. Iron
It's a trace mineral that is an essential dietary mineral, meaning we need to get it from food and cannot produce it ourselves.
Functions :-
- Energy metabolism
- Healthy immune function
- Improves cognitive function
- Transport and storage of oxygen
- ATP production and DNA synthesis
- Synthesis of collagen and RBCs
- Synthesis of haemoglobin
- Maintain haemoglobin level
Sources :-
A significant portion of our diet's iron intake comes from whole grain grains. Green leafy vegetables, legumes, certain grains, egg yolks, liver, and meat are other sources. Despite being a sweetener, jaggery has a considerable amount of iron.
2. Calcium
Functions :-
- Electrolyte function
- Energy metabolism
- Bone strength
- Muscle contractions
- Allows for proper nervous system function
- Bone and teeth formation
Sources :-
With the exception of butter and ghee, milk and milk products can provide us with calcium. Legumes, soy, nuts & seeds, methi and other green leafy vegetables are excellent providers of calcium. Meat, fish, and eggs are examples of foods from animals that contain some calcium.
3. Magnesium
Magnesium is a vital mineral for the human body, playing a crucial role in various biochemical processes.
Functions :-
- Relaxes muscles and nervous system
- Maintain electrical charge of cells
- Energy metabolism
- Muscle function
- Carbohydrate metabolism
- Protein synthesis
- Improves hair and skin quality
- Bone formation
Sources :-
Green leafy vegetables, whole grains, nuts and seeds, bananas, eggs, milk, and avocados.
4. Sodium
Functions :-
- Act as an electrolyte and solvent
- Maintain hydration
- Regulates blood pressure
- Fluid balance
- Maintain osmotic pressure
Sources :-
Unrefined natural salt, bread, whole grains, leafy vegetables, nuts, eggs, milk and carrot.
5. Potassium
Functions :-
- Support nerve signaling
- Healthy heart muscles
- Maintains nerve function and muscle contraction
- Act as a solvent and an electrolyte
Sources :-
Banana, orange, pineapple, potato, beans, chicken, liver, coconut water, avocados, tomatoes, peppers and carrots.
6. Zinc
Functions :-
- Healthy immune function
- Growth & development
- Hormone balance
- Support skin health
- Helps during pregnancy
- Acts as an anti-inflammatory agent
- DNA synthesis
- Improves nerve health and night vision
Sources :-
Nuts and seeds, green leafy vegetables, milk, fish, meat and eggs.
7. Copper
Functions :-
- Energy metabolism
- Supports growth of connective tissue
- Healthy immune system
- Neutralizes bacteria and infections
Sources :-
Shelfish, nuts & seeds, organ meats, whole grain products, and chocolate.
8. Iodine
Our body uses iodine as a component of the thyroid hormone, thyroxine, to regulate numerous bodily functions. Goitre is a condition brought on by an iodine shortage.
Functions :-
- Thyroid metabolism
- Improves thyroid function
- Development of brain
- Converts carotene into vitamin A
- Prevents goitre
Sources :-
The soil contains iodine, which is absorbed by the plants. Therefore, vegetables grown in iodine-rich soil provide an excellent supply of iodine for dietary intake. Seafoods have a high iodine content. Iodised salt helps in preventing iodine deficiency, so we should add iodised salt in our diet.
9. Selenium
Functions :-
- DNA repair
- Apoptosis (cell death)
- Synthesis and metabolism of thyroid hormone
- Improves cognitive function
Sources :-
Brazil nuts, sea foods, wheat grass and organ meats
10. Phosphorus
Functions :-
- Bone and teeth formation
- Release of energy (ATP)
- Acid-base balance
- Improves kidney health
Sources :-
Cereals, green leafy vegetables, milk, eggs, and meat.
In the body, minerals go through a complicated process. The stomach is where digestion starts and where the stomach's acidity aids in their breakdown. Specialized transporters help the small intestine absorb nutrients primarily. Minerals are absorbed, go through the circulation, and are used by different tissues. Minerals are transformed into bioactive forms during metabolism, frequently with the help of enzymes. Minerals are used by cellular processes for essential tasks like nerve transmission, the production of bones, and the activation of enzymes. Mineral surpluses can be eliminated or kept. sustaining adequate mineral levels is essential for sustaining general health and physiological equilibrium, as well as for supporting overall metabolism and digestion.
Therefore, Minerals are essential constituents of our diet that are important for growth and development and various regulatory functions of the body. So, our diet should include adequate amount of minerals for overall health and wellbeing.
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