We feed our minds with everything that we could to keep it happy. Alongside working, we give our minds a lot of things to relax. Like music, movies, emotional happiness, and many other things. Are we giving our body the same? Yes?Maybe no?Not sure, right?
Our body needs many things to function at optimum level. Minerals are one of the utmost important things that our body needs. They are responsible for maintaining and proper functioning of body organs.
Nearly 5% of daily diet includes macrominerals and trace minerals. Macro minerals are the ones which need more than 100 mg/ day. It makes up for about 1 percent of total body weight. Macro minerals include calcium, chloride, magnesium, potassium, phosphorous, sodium and sulfur.
Trace elements should be about 1-100 mg/day. It makes about 0.1% of total body weight. Trace elements include Chromium, copper, fluoride, iron, iodine, manganese, molybdenum. Selenium and zinc.
Below is the clear description of the foods that contain minerals and their functions.
Macrominerals or major minerals
Calcium
Calcium functions
- Important for healthy teeth and bones.
- Helps in contraction and relaxation of muscles.
- Vital for proper nerve functioning.
- Prevents blood clotting.
- Regulates blood pressure.
- Boosts immune system.
Calcium foods
- Fortified soy milk.
- Milk and dairy products.
- Salmon and sardines.
- Broccoli and mustard greens.
- Fortified tofu and fortified soy milk.
Calcium deficiency diseases
calcium deficiency disease (hypocalcemia)
Osteoporosis
Osteopenia
Symptoms of calcium deficiency
- confusion or memory loss
- muscle spasms and muscle cramps
- depression
- hallucinations
- weak and brittle nails
- easy fracturing of the bones
- Numbness in body.
Chloride
Chloride functions
- Balancing fluids in the body.
- Producing and regulating stomach acid.
- Maintains pH level in the body.
Chloride foods
Chloride deficiency symptoms
- congestive heart failure
- Kidney disorders
- Heavy sweating and excessive fluid loss
- overhydration
- burns
- Addison's disease
- alkalosis
Chloride deficiency symptoms
muscle weakness
Lethargy
Dehydration muscle weakness
Breathing difficulties
Difficulty in swallowing.
Magnesium
Magnesium functions
- Regulating muscle and nerve functions.
- Maintains healthy immune system.
- Strengthening of bones.
- Keeping steady heartbeat.
- Production of proteins.
Magnesium foods
- Green and leafy vegetables.
- Dry fruits, nuts, and seeds.
- Hard water.
Diseases caused by magnesium deficiency
Hypokalaemia
Hypocalcaemia
Cardiac and neurological manifestations.
Diabetes.
Coronary heart disease.
Hypertension.
Osteoporosis.
Symptoms of magnesium deficiency
Loss of appetite.
Weaker muscles.
Confusion and poor memory.
Insomnia.
Irritability.
Hyperexcitability.
Phosphorus
Phosphorus functions
- Formation and maintenance of teeth and bones.
- Regulating proper usage of carbohydrates and fats.
- The growth of protein.
- Maintaining and repairing cells and tissues.
- Maintenance acid-base balance.
Phosphorous foods
- Nuts and seeds.
- Soya foods.
- Low-fat dairy.
- Beans and lentils.
Diseases caused by deficiency of phosphorus
Hypophosphatemia
Osteomalacia in adults
Rickets in children.
Osteoporosis
Symptoms of phosphorous deficiency
- loss of appetite
- anxiety, mental confusion
- Pain and brittleness in bones
- stiff joints
- irregular breathing
- irritability
- Numbness
Potassium
Potassium functions
- Important for the functioning of the heart.
- Major role in skeletal and smooth muscle contractions.
- Fluid balance.
- Nerve transmission.
Potassium foods
- Dark leafy greens.
Diseases caused by potassium deficiency
- Chronic kidney disease.
- Diarrhea
- Excessive sweating.
- Folic acid deficiency.
- Diabetic ketoacidosis.
Symptoms of potassium deficiency
- Weakness and fatigue.
- Abdominal cramping, bloating.
- Tingling or numbness.
- Nausea or vomiting.
- Palpitations (feeling your heart beat irregularly)
Sodium
Sodium functions
- Regulates functions of nerves and muscles.
- Controls blood pressure.
- Maintains fluid balance.
Sodium-containing foods
- Table salt, baking powder and baking soda.
- Roasted and salted nuts & seeds.
Symptoms of sodium deficiency
Headaches
Confusion.
Nausea.
Fatigue
Dehydration
Lethargy
Diseases caused by sodium deficiency
Hyponatremia
Seizures
Sulfur
Sulfur functions
- Synthesises proteins.
- Produces collagen, a substance that helps in the formation of connective tissues, artery walls, and cell structures.
Sulfur foods
Onions.
Garlic.
Milk and milk products.
Chocolates.
Tea and coffee.
Grains.
Sesame seeds.
Pistachios.
Nuts mainly cashews and peanuts.
Diseases caused by sulfur deficiency
Inflammation of lungs.
Depression.
Joint disorders.
Arthritis.
Immunity disorders.
Symptoms of sulfur deficiency
Acne
Convulsions.
Scarred tissues.
Brittle nails and hair.
Digestive problems.
Chloride, calcium, potassium, sodium, and magnesium are major electrolytes that conduct electricity throughout the body.
Trace elements or micro minerals
Chromium
Chromium functions
- Metabolizes fats and carbohydrates.
- Plays a vital role in functioning of the brain.
- Regulates blood sugar level by working closely with insulin.
Chromium foods
- Whole grains.
- Green vegetables.
- Brown rice.
- Dairy products.
- Brewer’s yeast.
Diseases caused by Chromium deficiency
Diabetes
Metabolic syndrome.
Anxiety and depression.
Impotency.
Blood sugar diseases.
Symptoms of chromium deficiency
Fatigue.
Anxiety.
Improper blood sugar metabolism.
Copper
Copper functions
- Metabolizes iron and many other reactions in the body.
- Part of several enzymes.
- Essential in keeping nerves, immune system, blood vessels and bones healthy.
Copper foods
- Nuts and seeds.
- Organ meats.
- Whole grains.
Symptoms of copper deficiency
Fatigue.
Paleness.
Feeling sick and cold all the time.
Diseases caused by copper deficiency
Arthritis.
Osteoporosis.
Leukopenia.
Neutropenia.
Fluoride
Fluoride functions
- Formation of teeth and bones.
- Maintains healthy teeth and bones.Especially preventing from decaying.
Fluoride foods
Diseases caused by fluoride deficiency
Dental disorders.
Osteoporosis.
Symptoms of fluoride deficiency
Brittleness in bones.
Fractures in hips.
Iron
Iron functions
- The main mineral in the production of blood.
- A Vital component of hemoglobin and myoglobin.
- Energy metabolism.
Iron foods
- Chickpeas and Lentils
- Fortified Cereal
- Pumpkin Seeds
- Soybeans
- Spinach
- Sesame Seeds
Symptoms of iron deficiency
Dizziness.
Headaches.
Fatigue.
Shortness of breath.
Diseases caused by iron deficiency
Pallor.
Unhealthy or no formation of red blood cells.
Iodine
Iodine functions
- Plays a vital role in the production of hormones by the thyroid gland.
- It helps in body growth, reproduction, reproduction, metabolism, muscle and nerve functions.
- Regulates body temperature and production of blood cells.
Iodine foods
- Iodized salts.
- Dairy products.
Symptoms of iodine deficiency
Feeling cold most of the times.
Low mental power.
Unusual and unhealthy weight gain.
Lethargy.
Diseases caused by iodine deficiency
Goiter.
Hypothyroidism.
Miscarriage.
Endemic cretinism
Manganese
Manganese functions
- Helps in formation of bones, blood clotting factors, connective tissues, and sex hormones.
- Metabolizes fats and carbohydrates.
- Calcium absorption and regulating blood sugar levels.
- Proper functioning of brains and nerves.
Manganese foods
- Seeds and nuts.
- Whole grains.
- Black and brewed tea.
Symptoms of manganese deficiency
Alteration of carbohydrate and fat metabolisms.
Decrease in serum cholesterol levels.
Nausea.
Fatigue.
Overall weakness, especially in hair and nails.
Diseases caused by Manganese deficiency
Malformation of bones.
Bone demineralization.
Paralysis or blindness in infants.
Seizures.
Molybdenum
Molybdenum functions
- The main catalyst for enzymes.
- Helps in the breakdown of amino acids.
- Catalyzes sulfur-containing amino acids by combining with sulfite oxidase.
Molybdenum foods
- Grains and bread.
- Leafy and green vegetables.
Symptoms of molybdenum deficiency
Nausea.
Headaches.
Vomiting.
Tachypnea.
Tachycardia.
Diseases caused by Molybdenum deficiency
Coma.
Liver and kidney abnormalities.
Abnormalities in GI tract.
Selenium
Selenium functions
- Produces special proteins called antioxidant enzymes. It plays a major role in preventing cell damage.
Selenium foods
Symptoms of selenium deficiency
Diseases caused by selenium deficiency
Atrophy degeneration.
Necrosis of cartilage tissues, especially in joints.
Myocardial necrosis.
Diseases caused by selenium deficiency
Fatigue.
Hypothyroidism.
Mental slowing.
Recurrent miscarriage.
Goiter cretinism.
Zinc
Zinc functions
- Part of several enzymes.
- Helps in producing proteins and genetic materials.
- Plays a role in wound healing and fetal development.
- Sexual maturation.
- Production of sperm.
- Maintains healthy immune system.
- Helps in taste perception.
Zinc foods
- Wheat Germ
- Seafood
- Spinach
- Nuts (Cashews) and Beans.
- Pumpkin and Squash Seeds
- Cocoa and Chocolate
- Mushrooms
Symptoms of zinc deficiency
Hair loss.
Loss of appetite.
Weight loss.
Delayed healing power.
Slow understanding and reasoning.
Diseases caused by zinc deficiency
Diarrhea.
Loss of immunity.
Growth and developmental problems.
Conclusion
By now you all the vital aspects of minerals in the body. They regulate many major functions in the body. Though they are taken in small amounts, they have major impact on the body. Deficiency in any of the element leads to many disorders and diseases in the body.
It is not a tough choice. You may include these foods in your regular diet and stay healthy and fit.
