Minerals
Minerals
are essential for good health. They are found in body tissues, and
regulate body fluids, or assist in various body functions. Any abnormal
concentration of minerals in the blood can help diagnose different
disorders. Minerals cannot provide energy by themselves, but in their
role as body regulators. they contribute to the production of energy
within the body. Minerals are found in water, and unprocessed foods.
together with proteins, carbohydrates, fats, and vitamins. Most of us
consume far too much sugar and need not only to consume more vitamins and minerals, but topreserve the vitamin content in the food we eat.
The best sources of calcium are milk and milk products. They provide large quantities of calcium in small servings. Calcium is also found in dark green leafy vegetables. Factors believed to enhance the absorption of calcium include adequate vitamin D, and a calcium -phosphorus ratio that includes no more phosphorus than calcium.
Major Minerals: Calcium
Calcium: in combination with phosphorus, is a component of bones and teeth, giving them strength and hardness, Bones, in turn store calcium. Calcium is also needed for nerve and muscle function, blood clotting, heart function, and cell metabolism. Each cell requires calcium. It is carried throughout the body by the blood, and its delivery to the cells is regulated by the hormonal system. Normal blood calcium levels re maintained even if intake is poor.The best sources of calcium are milk and milk products. They provide large quantities of calcium in small servings. Calcium is also found in dark green leafy vegetables. Factors believed to enhance the absorption of calcium include adequate vitamin D, and a calcium -phosphorus ratio that includes no more phosphorus than calcium.
Phoshorus
Phosphorus
together with calcium is the necessary for formation of strong, rigid
bones and teeth. Phosphorus is also important in the matabolism of
carbohydrates, fats, and proteins, Phosphorus is present in all body
cells. It is necessary for proper acid-base balance of the blood and is
essential for the effects of several B vitamins. Like calcium,
phosphorus is stored in bones, and its absorption is increased in the
presence of vitamin D. Although phosphorus is widely distributed in
foods, its best sources re protein-rich foods such as milk, cheese,
meats, and fish. Cereals, nuts and soft drinks contain large amounts of
phosphorus.
Potassium
Potassium,
also know as vitamin K, is found primarily in intracellular fluid. Like
sodium, it is essential for fluid balance and osmosis. Potassium
maintains the fluid level within the cell, and sodium maintains the
fluid level outside the cell. Osmosis moves the fluid in and out of
cells as needed to maintain electrolyte balance. Potassium is necessary
for transmission of nerve impulses and for muscle contractions.
Sodium
Sodium
is an electrolyte whose primary function is the control of fluid
balance in the body. It controls the extracellular fluid and is
necessary for osmosis, Sodium is also necessary to maintain the
acid-base balance of the body. In addition, it aids in transmission of
nerve impulses essential for muscle function. Sources of sodium are
table salt, and is naturally available in animal foods. Fruits and
vegetables contain a little sodium.
Chloride
Chloride
is an essential electrolyte that is essential for maintenance of fluid,
electrolyte, and acid base balance. Sources are found in table salt.
Magnesium
magnesium
is vital to hard and soft body tissues. It is essential for metabolism
and regulates nerve and muscle function. Including skeletal muscle,
cardiac and smooth muscle. Foods such as avocados and bananas are rich
in this mineral.
Trace Minerals
Iron
delivers oxygen to body tissues. It is a component of Red blood cells.
It is also a component in providing oxygen to cells and utilizes enzymes
that are involved in the production of amino acids. Iron can be found
in fish
Zinc
Zinc
affects many body tissues. It is essential for growth, wound healing,
glucose tolerance, and the mobilization of vitamin A within the body. It
is found in protein foods, meat, fish eggs, and dairy products,
Selenium
Selenium
is a part of most body tissues, but is most important to liver,
kidneys, and the heart. It is a component of an enzyme that acts as an
antioxidant.
Copper
Copper
is concentrated heavily in the liver, kidneys, muscles, and brain. As
an essential component of enzymes, it helps in the formation of Red
Blood Cells. Copper is available in many foods. and its best sources are
shellfish, nuts, whole grain cereals,and organ meats.
Manganese
Manganese is involved in metabolism. it is part of bone formation. The best sources are whole grains and tea.
Flouride
fluoride increases one's resistance to dental cavities. It also strengthens bones. Sources of fluoride are fluoridated water.
Chromium
Chromium is associated with sugar and fat metabolism. Chromium levels decrease with age, and increase in the lungs