Article #16
Introduction
Minerals are essential for the proper development and functioning of various systems in our body. They enable us to have good health and protect us in many ways owing to their great properties, which are designed to boost the body’s structure, replenish lost and worn-out elements and keep the body strong.
By learning everything you can about minerals, you will know which ones you lack. Consequently, you will improve your diet and nutrient uptake to get as many minerals as you need. You will also be more aware of the minerals that are lacking in your diet and make appropriate changes.
It is always important to stay informed since it enables you to make better decisions. When you are aware of the importance of nutrients, you will be more aware of your choices regarding your diet and the kind of lifestyle patterns that you choose for yourself.
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Whenever you are getting the right amounts of minerals, you will be able to grow healthy and prevent many diseases and illnesses. Getting to know the important minerals and what role they are supposed to play in your body systems is quite important and worth taking a moment to learn about the various types of minerals.
When you know the minerals and the importance of ensuring that you are not lacking in any of them, you will be able to make better health choices and decisions that will factor into how healthy you can maintain yourself.
Minerals are important, and when you are lacking in some of them, you will fall ill more often. You can easily avoid this by making the right choices and decisions. Better health starts with making the right decisions and when you are properly informed, you will make the best health choices.
Wherever you live, and your occupation, incorporating these minerals into your lifestyle will enable you to get the much-needed nutrients. This is also why a lifestyle review is necessary if you find yourself suffering from some of the deficiency symptoms that we will see in this article.
The body needs many minerals, and one of the best ways to learn about them is by dividing them into macro and micro minerals. These are the essential minerals that your body cannot do without.
The macro minerals are required in your body in huge amounts and as such, they need to be in about every meal that you eat. The micro nutrients can be in much smaller amounts but they are still important and must be present in your diet.
Any deficiency of such minerals from your body will be immediately noticeable, and you will find it hard to function normally. There are body systems and functions that will be affected by the lack of these minerals and you will not be able to function as normally as you would expect.
For this reason, these minerals are essential for the body, and they enable you to live a normal, healthy life. The macro minerals or electrolytes include:-
Essential Minerals / Electrolytes (Follow Links to get the supplemnt form from Amazon) |
| Calcium, Phosphorus, Potassium, Sodium, Magnesium |
In addition to macro minerals, there are other forms of minerals known as trace minerals for their small size. These are not required in huge quantities in the body, which is partly why they are referred to as trace minerals.
However, they usually have special roles to play in the body and whenever they are missing from your meals, you will have a huge problem. The changes will be immediately noticeable and you will start experiencing some of the deficiency symptoms that we will look at in the sections that follow.
You only require a bit of such minerals to function normally and you can have them a few days of the week instead of daily. The micro-minerals include:
Micro Minerals (Follow Links to get the supplemnt form from Amazon) |
| Iron Zinc, Copper, Manganese, Molybdenum, Iodine, Selenium, Sulfur, Chloride, Boron, Silicon, Vanadium, Chromium. |
With the clear separation between the macro and micro minerals, you will find it easier to identify which minerals are important for you and those you might lack. You’ll also be able to develop a better nutrition plan with the information to guide your decisions and enable you choose correct foods.
However, there is still much more that we can learn about minerals useful for our health. Whenever you know what role a mineral has to play in your body, you will understand why lacking such a mineral is considered dangerous and unhealthy for you.
Let us now get into an in-depth breakdown of individual minerals and what role they play in the body, as well as some of the common symptoms that you are likely to notice in the event of their deficiency.
Calcium |
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General Info about Mineral |
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| Calcium is found in many foods and one of the essential minerals required by the body. It is stored mostly in the bones and teeth to keep them strong and healthy. | |
| Calcium is also required in your blood vessels and muscles to help with constriction and dilation and send impulses and messages inside the nervous system. It is also useful for regulating and activating hormones and enzymes, which are in charge of many bodily functions. | |
Food Sources |
Deficiency symptoms |
| Milk and cheese Green leafy vegetables Soya drinks Bread and other baked products |
Memory loss and confusion Depression Hallucinations A tingling sensation on the feet, face, and hands Muscle cramps and spasms Brittle and weak nails Bones that fracture very easily. |
Factors contributing to deficiency |
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| Some of the factors that contribute to calcium deficiency include: * Lack of or inadequate calcium intake over a long duration, such as during childhood. * Hormonal changes * Genetic contributions * Medications that reduce the ability of body systems to absorb calcium Age is one factor that contributes to calcium absorption, but fat can also affect how much calcium is absorbed in the body systems. Vitamin D is needed by the body to absorb calcium. If your body lacks this vitamin, you won’t be able to absorb calcium. Deficiency of calcium is also known as hypocalcemia and has symptoms as described above. |
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Phosphorus |
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General Info about Mineral |
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| In the body, phosphorus is responsible for forming teeth and bones. It is also important for enabling the body to use fats and carbohydrates. The body uses phosphorus to repair cells and tissue and maintain body systems that keep a person healthy. | |
| With a good supply of this mineral, the body will be able to grow harder bones and teeth and have healthier kidney functioning. | |
Food Sources |
Deficiency symptoms |
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Pork Seafood Turkey Chicken Pumpkin seeds Nuts Whole grains |
Fatigue and feeling tired all the time |
Factors contributing to deficiency |
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Some factors usually cause phosphorous levels in the body to reduce by a huge margin. They include:
Additionally, children with a phosphorus deficiency will usually have poor growth and development at a young age and issues with teeth and bone development. Lack of a balanced diet can be one of the likely causes of this deficiency, but it can also be caused by starvation and anorexia. |
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Potassium |
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General Info about Mineral |
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| Potassium is a type of electrolyte and one of the minerals needed in your body. Daily, you need about 4700 milligrams of potassium. This is a goal that many people fail to reach, which means that people have a potassium deficiency. | |
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However, you should not take in too much potassium if you have
kidney disease. The potassium could remain in your body systems and
start causing problems for your nerves and muscles. The main roles of potassium in the body systems include:
Usually, many people get the required amount of potassium from what they eat and drink daily. |
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Food Sources |
Deficiency symptoms |
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Potassium can be found in many fresh fruits and vegetables. It is
recommended that your diet includes healthy foods such as: |
An inability to move results from cramp in leg muscles and
fatigue |
Factors contributing to deficiency |
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Some of the factors that might contribute to the loss of potassium from the body include:
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Sodium |
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General Info about Mineral |
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| Sodium has a very important role to play in the body. It is important for the maintenance of normal blood pressure. It is also useful for enhancing the functioning of your muscles and nerves and maintaining a proper balance of fluids in the body. | |
| It is responsible for ensuring that your body has enough blood and keeps you healthy at all times. | |
Food Sources |
Deficiency symptoms |
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It is important to avoid this deficiency by ensuring that you eat
the right food. These foods are the source of sodium and will keep
your body properly replenished with all the nutrients that you
require.
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Headache |
Factors contributing to deficiency |
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Many factors can lead to a deficiency in sodium. They include:
Other factors that increase your risk of being deficient in sodium include:
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Magnesium |
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General Info about Mineral |
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Magnesium is abundant in the body and occurs naturally in many
foods. It can also be available as a dietary supplement and found in
antacids. It regulates many chemical reactions in the body and
regulates blood pressure, blood glucose control, nerve and muscle
function, and protein synthesis. |
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Food Sources/FONT> |
Deficiency symptoms |
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Pumpkins seeds |
Nausea |
Factors contributing to deficiency |
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However, some other factors can lead to magnesium deficiency. They include:
People at the greatest risk of this deficiency are type 2 diabetes, alcohol dependence, and gastrointestinal diseases. Older adults also tend to have lower intakes of magnesium in their diet, and as such, they are at a higher risk of magnesium depletion. |
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Iron |
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General Info about Mineral |
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Iron is one of the minerals that play a crucial role in the body. It is responsible for the transportation of oxygen throughout the body system and is part of the red blood cells. It is one of the nutrients that is usually regarded as an essential nutrient, and as such, it must be obtained from food. |
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| You should have at least 18 mg of iron daily to keep your body systems operating healthily. | |
Food Sources |
Deficiency symptoms |
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Tofu |
A lack of iron in your diet usually causes anemia, and the main symptoms of this deficiency are: Weakness |
Factors contributing to deficiency |
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Some factors that are likely to contribute to a deficiency of iron in the body include:-
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Zinc |
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General Info about Mineral |
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Zinc has several roles to play in the body, and you need to get
it from supplements and food. It cannot be stored or produced by the
body, making it an essential nutrient. |
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Food Sources |
Deficiency symptoms |
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Meat |
Delayed sexual maturity |
Factors contributing to deficiency |
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The people that are at the highest risk of zinc deficiency are:-
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Copper |
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General Info about Mineral |
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Copper is a critical nutrient needed for the normal functioning of the body. It forms red blood cells together with iron. These cells are responsible for transporting oxygen throughout the body. Copper is also important for maintaining blood vessels, bones, nerves, and factors into the absorption of iron. The lack of copper supplements has been linked to many cases of heart failure, and it is also known to be responsible for neuron signaling. Without enough copper in the body systems, there will also be a deficiency of white blood cells which means that immune functions will be greatly inhibited. Lower bone density is also linked to chronic copper deficiency, affecting collagen production and arthritis. For copper, the daily recommended allowance is 900 micrograms. |
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Food Sources |
Deficiency symptoms |
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Beans |
Osteoporosis |
Factors contributing to deficiency |
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Several health conditions and additional factors can add to the risk of copper deficiency, even if it happens to be quite rare. They include:
Infants consuming cow milk instead of the regulation formula are also likely to have a copper deficiency. |
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Manganese |
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General Info about Mineral |
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Manganese is important for forming bones and connective tissues
in the body. It is also useful in helping blood clot, and as such,
it helps seal cuts and other wounds over to encourage their healing. |
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The body requires manganese for the proper functioning of many
systems, and it is also used as a medicine by some people. |
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Food Sources |
Deficiency symptoms |
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Whole grains |
Slow growth |
Factors contributing to deficiency |
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| There are no common causes. | |
Molybdenum |
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General Info about Mineral |
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This is yet another essential mineral usually found in high amounts in legumes, organ meats, and grains. It is useful for activating an enzyme that helps to break down sulfites. It acts as a toxin remover and prevents the toxins from accumulating in the body. This is important for staying healthy, and when you can get rid of toxins from your body systems, you will easily be able to fight off diseases and infections. It is also used to process DNA and protein, and when your body is fighting off drugs, it will use the mineral. |
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For adults, the recommended daily allowance for Molybdenum is 45 micrograms. |
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Food Sources |
Deficiency symptoms |
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Legumes |
Headache
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Factors contributing to deficiency |
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| Molybdenum Deficiency is very rare in humans, as most people get more than enough from their diet. | |
Iodine |
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General Info about Mineral |
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Iodine is an essential mineral used by the thyroid gland to
manufacture thyroid hormones used to control various bodily
functions such as growth and development. |
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Women who are pregnant and breastfeeding are people who have a higher risk for iodine deficiency. For adults, the recommended daily allowance for Iodine is 150 micrograms. |
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Food Sources |
Deficiency symptoms |
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Iodine is mainly found in sea vegetables and protein foods. You
can find it in different foods such as: |
Swelling in the neck
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Factors contributing to deficiency |
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Selenium |
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General Info about Mineral |
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IThis mineral can be found as a supplement and naturally in many foods. Different proteins and enzymes help in the production of DNA and protect against cell infections and damages. Mostly, it is stored in the body muscle tissue, but the highest concentration of selenium in the body is the thyroid gland. |
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The RDA for adults above 19 years is 55 micrograms daily. For the women that are pregnant and lactating, they will require about 60-70 micrograms daily to account for the fact that they are breastfeeding. |
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Food Sources |
Deficiency symptoms |
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Brazil nuts |
Nausea
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Factors contributing to deficiency |
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A high selenium intake can lead to different health problems such as hair loss, stomach upset, muscle tremors, and lightheadedness. The mineral works in good synergy with iodine to ensure that someone has a healthy thyroid. |
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Sulfur |
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General Info about Mineral |
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Of all the minerals available in your body, sulfur is the third most abundant. It is required to fix and build your DNA and keep your cells protected from damage that has been known to lead to serious diseases such as cancer. It is also useful for enabling your body to metabolize food and grow healthy skin, ligaments, and tendons. |
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High intakes of sulfur in the diet can lead to intestinal problems such as:
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Food Sources |
Deficiency symptoms |
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In the diet, sulfur comes from different forms and can be
obtained from plant and animal-based sources. You can find sulfur
from: |
Acne A sulfur deficiency in the body can also lead to heart disease, obesity, and chronic fatigue. The compound is also responsible for regulating your metabolism, and when you have insufficient amounts in your body, you can start to develop insulin resistance. |
Factors contributing to deficiency |
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Sulfur depletion in the soil creates a serious deficiency for plants |
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Chloride |
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General Info about Mineral |
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An electrolyte, chloride, is one of the most important minerals in the blood and ensures proper balance in the number of fluids inside and outside your cells. Additionally, chloride is also useful for ensuring the proper blood volume and maintaining the pH of various body fluids. The salt you eat is responsible for providing you with most of the chloride in your body and is usually digested by the intestines when you digest food. The excess chloride gets out of the body inside your urine. |
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| The estimated value for chloride in adults is set at 2300 mg a day. It is important to note that high intakes of sodium and chloride as salt comes with serious health effects. | |
Food Sources |
Deficiency symptoms |
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Rye |
Dehydration |
Factors contributing to deficiency |
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Several medications can cause you to have low levels of chloride. These include:
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Boron |
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General Info about Mineral |
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This trace element is naturally found in many foods and can also be found in the form of a dietary supplement. It is usually present in beverages and foods as inorganic borates and is also known to have many benefits for:
Whenever boron is ingested, the body will absorb about 85-90% of it, and it is now known to accumulate in body tissues. However, it tends to accumulate in bones, hair, and nails. Boron is present in the form of boric acid in many body fluids. It is also excreted majorly through the urine. |
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Food Sources |
Deficiency symptoms |
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Tubers Water is also known to contain boron since high rainfall causes it to be leached out of the soil. It is also available in many dietary supplements, and it is available in many forms. Vegetarians are known to have higher intakes than their non-vegetarian friends since boron is more plentifully available in plant foods. |
Altered
macromineral |
Factors contributing to deficiency |
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Silicon |
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General Info about Mineral |
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| Silicon is an important mineral for the formation of bones, and with the proper supplementation, it can lead to proper bone growth and the development of strong bones. People who get adequate amounts of silicon are also known to have better bone mineral density. | |
| The RDA for silicon is 19 mg a day for adults. | |
Food Sources |
Deficiency symptoms |
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Cereals Silicon is responsible for collagen development, which is important for cartilage and bone formation. It is also important for the absorption of calcium in the tissues. It is also known to keep the skin elastic and strengthen the nails. Proper amounts of silicon also manage dehydration in the diet, and it has also been known to slow the aging process.
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Brittle hair which loses shine and falls out |
Factors contributing to deficiency |
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Vanadium |
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General Info about Mineral |
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This is a factor responsible for the enhancement and inhibition of enzymes and affects the metabolism of cholesterol and triglycerides. It is important for treating diabetes, high cholesterol, low blood sugar, syphilis, tuberculosis, heart disease, and water retention. It also helps athletes who are taking part in weight training and greatly improves their performance. It is also useful for the prevention of cancer. |
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It is not toxic at the common concentration, and it helps in the
growth and regeneration of cells in the pancreas. For humans, these symptoms are very rare and also hard to observe. A daily diet is enough to provide the body with all the vanadium it needs, and the recommended daily allowance is between 2 and 10 mg daily. |
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Food Sources |
Deficiency symptoms |
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Mushrooms |
Growth retardation
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Factors contributing to deficiency |
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Chromium |
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General Info about Mineral |
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Chromium is a trace mineral that has plenty of benefits and health advantages. For instance, it can help you to improve your insulin sensitivity. In addition, It can enhance the metabolism of proteins, carbohydrates, and lipids. You do not require it in huge quantities, and it is best when it is in small quantities. It is one of the trace minerals, and you only need a little bit to keep functioning healthily. The amount of chromium that you should consume per day is between 1 and 11 mg Chromium is also known to stimulate the synthesis of cholesterol and fatty acids and take part in brain function. Whenever you consume too little amounts of chromium, your diet will be deficient in the mineral, which means that you will not function as well as you would expect. However, the deficiency is very rare and only occurs to the people getting fed through nutritional support. Foods that have high amounts of simple sugars are known to reduce chromium absorption. Unless your physician has instructed you, chromium supplements are not necessary or even recommended. |
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Food Sources |
Deficiency symptoms |
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Grape juice |
Weight loss |
Factors contributing to deficiency |
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Conclusion
An understanding of minerals is important for your health. Not only will you get to make better decisions, but you will also be better informed about what you need to live a good life. Minerals are important for various body function and knowing the amounts that you need for healthy living is useful. With the list detailed above, you have a better understanding of the different types of minerals and where they are needed in the body.
Minerals are crucial for proper functioning of various body systems and they ensure that someone has a well balanced internal body system. Whenever you know what minerals are lacking in your diet, you will be able to easily make changes and correct your eating habits. This will result into better health and a strong body as well as a clear mind and overall peace.
Improved immunity is also another result of getting the best minerals included in your diet. When you have the RDA for each mineral, you are assured of better health. Your body will be able to have its fair share of minerals which will ensure that all body systems are working efficiently and functioning properly.
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