It goes without saying that the best source of nutrients comes from a healthy, balanced diet. A variety of nutrients are needed in our daily diet to keep fit and healthy. A balanced diet should provide the right proportions of carbohydrate, fat, protein, vitamins and minerals, water and dietary fiber. Vitamins and minerals are crucial in energy metabolism. A diet deficient in minerals can compromise our daily performance.
Minerals are the nutrients that exist in the body, and are as essential as our need for oxygen to sustain life. In the body, only 5% of the human body weight is mineral matter which is vital to all mental & physical processes & for total well being. They are most important factors in maintaining all physiological processes. They are important constituents of the teeth, bones, tissues, blood, muscle, and nerve cells. Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.
Minerals are necessary for three main reasons:
- Building strong bones and teeth.
- Performing and maintaining all bodily processes.
- Turning the food we eat into energy.
Minerals are grouped under 2 categories:
- Macro minerals (we need them in large amounts)
- Trace minerals (we need them in small amounts)
Macro minerals
These include:
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Calcium: It is one of the most important mineral. It is used for bone formation, muscle movement and for burning fat. The required quantity depends on age and gender. It is usually found in large quantities in dairy products, sea food with bones, meat, chicken, soy/tofu and green leafy vegetables. Deficiency of it may result in frequent cramps, under-developed bones etc. However, Over-consumption of proteins and sugar leads to a calcium loss from the bones. Some studies also suggest taking calcium to lose weight.
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Sodium: It is very important for maintaining the fluid levels and acid-base balance of the body. Perspiration, vomiting and loose motions tend to upset the acid-base balance during which this mineral comes into picture. It is found in small quantities in most foods, the best sources being rock salt and sea salt. People with iodine deficiency can additionally use sea kelp which is a good source of iron also. However, sodium levels need to be moderated in hypertensives.
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Phosphorus: It is required for formation of genetic material (the DNA and RNA), bone formation, maintaining the acid-base balance in the body and for running the metabolism. It is found in proteins, legumes and nuts.
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Potassium: It is used to maintain the water balance in the body, blood pressure levels, nerve impulses etc. Some foods which are good sources of it are banana, melons, potato, tomato, orange, etc. People with kidney problems need to be very careful about their potassium levels.
Trace metals
These include:
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Zinc: It is responsible for fertility, skin, hair and is a part of many enzymes. Mostly found in nuts, whole grains, legumes, meat and chicken.
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Iodine: It is needed for a healthy functioning of thyroid gland, and for the production of thyroid hormones. Many hypothyroids may benefit from consuming it in the natural forms like sea kelp. It is also found in the iodized variety of salts. Many months of iodine deficiency in a person's diet may cause goiter or hypothyroidism.
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Copper: It is needed for production of hemoglobin and many enzymes. It is available in many foods. It is also available by drinking water which is stored in a copper vessel overnight.
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Chromium: It is increasingly becoming popular after the connection between diabetes and chromium deficiency was discovered. It is also used for peak performance by many sportsmen. It is mostly found in brewers yeast, non-vegetarian foods, potatoes, green peppers etc.
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Manganese: It is required for brain functions, insulin production and for the production of more than twenty enzymes. It is found in many wholegrains, nuts and oilseeds.
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Fluoride: Essential for dental health and mostly found in the water.
Although minerals are needed to work hand-in-hand with vitamins to ensure good nutrition, we must remember that consuming any mineral excessively can interfere with digestion and the absorption of other minerals. This may lead to mineral imbalances. Also, all minerals can be toxic in large doses. Having the proper balance of minerals and vitamins in the body can make the difference between disease or sickness and optimum health.
