ESSENTIAL MINERALS | ESSENTIAL DIET | VITAMIN

ESSENTIAL MINERALS IN DIET

 

In 1912, Polish biochemist ‘Kazimierz Funk’ first used the word 'Vitamin'. He attempted to separate dietary components into microscopic quantities. Then, from 1913 to 1948, Total 13 vitamins were discovered.

Minerals are needed for all the processes in the body to run smoothly. Minerals are essential for the formation of bones and teeth, the proper functioning of body fluids, tissues, and many nerves and muscles, as well as maintaining a stable blood count.

Their requirement and quantity varies with age. The body needs more of certain minerals; for example, calcium, phosphorus, magnesium, sodium, and potassium. Other minerals which are required by the body in smaller amounts but are equally important are called trace minerals; For example, Iron, Zinc, Iodine, Fluoride, Selenium, and Copper. Minerals from food are well absorbed in the body. Because each mineral has a different function, the amount of it in the body also varies. Its quantity varies according to the age, gender, and physical condition of the person. It also depends on the health condition of the person. Minerals do not generate energy.

Bioavailability and absorption of minerals: The bioavailability of a mineral depends on various factors. It depends on the chemical composition of the mineral, other foods in the diet, and how much of the mineral is already in a person's body. Mineral reserves in the body are as much as they are needed. If the amount of one mineral increases, the absorption of another mineral decreases. For example, if iron is increased, zinc absorption is decreased. Minerals do not decompose after processing or storage.

The essential minerals for the body, their functions, sources, and disorders caused by their deficiency or excess are given in the table below.

Calcium (Ca):

Function: Needed for bones, teeth, cell signaling, muscles, nerves, as well as heart and digestive system function.

Sources: Milk, Cheese, Broccoli, Soybeans, Fish with bones (sardines, salmon), Green leafy vegetables, Nuts, Seeds, Eggs, Nuts (almonds, walnuts, etc.), Citrus fruits, Lemons, Bananas, Guava, Milk Pumpkin Spinach Calcium is found in abundance in fruits, carrots, tomatoes, coconut, dates, peanuts, cashews, almonds and milk products.

Deficiency/Excess: Osteoporosis due to deficiency, blood does not clot properly when calcium ions are low.

**Additional calcium intake is recommended during pregnancy. Children, the elderly, and women need it more.

Phosphorus (P):

Function: Associated with calcium in bones. Required for ATP, bone, DNA, RNA, and phospholipids.

Sources: Bread, rice, oats, dairy products, red meat, eggs, cheese, etc.

Deficiency/excess: If the phosphate level in the blood decreases, then symptoms like weakness, loss of appetite, and difficulty in breathing appear.

Magnesium (Mg):

Function: interaction with the minerals calcium, potassium, and sodium, activation of enzymes necessary for ATP processing.

Sources: Protein found in the cells of plants and animals as well as in green matter. It is found in green leafy vegetables, meat, fish and dairy products, pulses, nuts, seeds, avocados, dates, walnuts, barley, etc.

Deficiency/Excess: Deficiency causes tremors, loss of appetite, convulsions, etc. Symptoms of overdose include weakness, confusion, shortness of breath, low blood pressure, etc.

Sodium (Na):

Functions: Physiological water control, electrolyte balance. Controls nerve impulses. Required for regulation between ATP and potassium.

Sources: Salt is mainly obtained from dietary salt.

Deficiency/Excess: Excess sodium is excreted in the urine. Sweat comes out. Its excessive consumption increases blood pressure and obesity.

Potassium (K):

Functions: Required for water and electrolyte balance in the body, control of cell and nerve function, and regulation of ATP and sodium.

Sources: Bananas, oranges, tomatoes, potatoes, sweet potatoes, seeds, pulses, carrots, dairy products, fish, shellfish like crabs, prawns, etc.

Deficiency/excess: Deficiency causes fatigue, weakness, low blood pressure, constipation, leg cramps, etc. Along with acute deficiency, acute excess also causes heart disease.

Chloride (Cl):

Function: Blood or tissue extracellular chloride regulates intracellular fluid.

Sources: Chloride availability from salt

Deficiency/excess: excess alters blood composition.

Sulfur (S):

Function: Required for protein synthesis, DNA repair, and metabolism.

Sources: Eggs, Cabbage, Soybean, Cabbage, etc.

Deficiency/Excess: Probably does not accumulate in the body.

Iron:

Function: Required in the formation of hemoglobin, required for proteins and various disorders.

Sources: Colourful fruits, jaggery, cacao, pulses, nuts (almonds, walnuts, etc.), chickpeas, spinach, dates, meat, dark chocolate, seafood (fish, fish liver, etc.).

Deficiency/Excess: Deficiency results in a decrease in the number of red blood cells. Becomes anemic.

Copper (cu):

Functions: formation of red and white blood cells, development of the brain, component of many disorders to immunity.

Sources: Seafood (crab, prawn, shrimp, etc.), shellfish, seeds, and water kept in a copper vessel.

Deficiency/Excess: Usually there is no deficiency.

Excess causes toxicity in the body.

Zinc (Zn):

Function: A cofactor in the action of enzymes, these enzymes are involved in metabolic activity. Essential in the growth and division of cells.

Sources: Red meat, eggs, dairy products, crab, shrimp, shellfish, nuts (almonds, walnuts, etc.), all grains.

Deficiency/Excess: Excessive intake reduces the absorption of copper and iron.

Selenium (Se):

Function: Antioxidant. Protection against free radicals is essential for immunity and reproduction.

Sources: Brazil nuts (nuts), cereals grown in soils rich in selenium, eggs, meat, seafood, and dairy products.

Deficiency/excess: Hair and nails become weak due to excess.

Iodine (I):

Function: Required for the production of thyroxine in the pituitary gland. Thyroxine is essential for metabolism.

Sources: Essential iodine is added to table salt in India. Mineral salt does not contain iodine. A natural source is seaweed, eggs, and cereals.

Deficiency/Excess: Deficiency causes goiter. If insufficient iodine is available during pregnancy, the child becomes mentally handicapped.

Excess causes hyperthyroidism.

Chromium (Cr):

Function: Essential for carbohydrate and fat metabolism, insulin keeps blood sugar under control.

Sources: Meat, broccoli, dark grapes, grains, yeast, seeds.

Deficiency/Excess: Deficiency leads to uncontrolled blood sugar. Chromium supplement has to be given on this. Its excess can cause toxic effects on any cell or organ.

Fluoride (F):

Function: Protection against tooth decay.

Sources: Available in tea, fish, and drinking water.

Deficiency/excess: Excess leads to fluorosis disorders, and disorders of joints and bones.

Manganese (Mn):

Function: For bone formation, metabolism, and free radical blocker.

Sources: Tea, coffee, nuts (almonds, walnuts, etc.), cereals, pulses, leafy vegetables, and seeds.

Deficiency/Excess: Excess causes toxicity in the body.

Boron (B), Nickel (Ni), Molybdenum (Mo), Lithium (Li), Lead (Pb), Antimony (Sb), and Aluminium (Al) are required by the body in trace amounts. Available in sufficient quantity from the diet.

Summary

Minerals are important components of our diet. Its deficiency causes many diseases in the body. Minerals are needed for the metabolism of proteins, fats, and carbohydrates, as well as for the activity of vitamins.