Lesson 1: Introduction
Building Blocks: Minerals
Minerals also play an important role in our lives, as they are a part of living tissue. Minerals do not contain any calories but they assist in the production of energy. We can synthesize some vitamins but we cannot synthesize minerals, and hence they need to be obtained from our diet as much as possible. Deficiencies of some of the macro minerals such as calcium and phosphorus, may lead to some serious health problems. Many minerals are found in the water itself (Read the covers of the water bottles. Most of you must have noticed it).
Let’s discuss the macro-minerals… Calcium - Sources: Milk, green-leafy vegetables, almonds, hazelnuts. Functions - For the development and maintenance of bones and teeth, required for muscle contraction, play a vital role in nerve transmission. Deficiency - Tooth loss, gingivitis, periodontal disease, ostomalaecia.
Chloride - Sources: Standard table salt, seaweeds, celery, lettuce. Functions - Maintains and generates the osmotic pressure of the body fluids. Deficiency - Low fluid volume, metabolic alkalosis (body fluids become too alkaline).
Magnesium - Sources: Vegetables, nuts, legumes, seeds, tofu, pecans Functions - A natural tranquilizer, prevents coronary artery, spasms, plays a vital role in energy transfer and production. Deficiency - Anorexia, insomnia, twitching, confusion, apathy.
Phosphorus - Sources: Meat, fish, chicken, milk, eggs Functions - Bone formation, vital for energy production and exchange, helps in the emulsification of fats, helps kidney function and muscle contraction. Deficiency - Anorexia, weight loss, bone pain, osteoporosis, arthritis
Potassium - Sources: green leafy vegetables, citrus fruits, fish, meat, whole grains Functions - Aids in the conduction of nerve impulses, carbohydrate metabolism, normal growth and muscle building Deficiency - Hypertension, depression, heart failure, vomiting, muscle weakness
Sodium - Sources: Seafood, beef, celery, carrots, artichokes Functions - Regulates fluid balance in the body Deficiency - Malnourishment, vomiting, diarrhea
Sulphur - Sources: Meats, eggs, milk, legumes, onions, lettuce Functions - Cellular respiration, protein synthesis, maintains skin, hair, and nails Deficiency - None
Silicon - Sources: Wheat, oats, alfalfa, lettuce, avocadoes Functions - Promotes firmness and strength in the tissues Deficiency - May increase heart diseases
The above minerals were the major minerals. Let’s now look at a few micro-minerals… Chromium - Sources: Legumes, whole grains, cereals, organ meats Function - It helps in the glucose metabolism Deficiency - May result into the onset of adult diabetes.
Copper - Sources: Meat, drinking water Function - It helps in the formation of red blood cells. Deficiency - Damages bone and nervous tissue development and also found to be a cause of anemia.
Fluorine - Sources: Seafood, drinking water Function - Helps against tooth decay and maintains bone structure Deficiency - Tooth decay, Osteoporosis
Iodine - Sources: Dairy products, vegetables, iodized salt Function - It is the main component of thyroid hormone Deficiency - Causes goiter
Iron - Sources: Legumes, green leafy vegetables, lean meats, whole grain, and eggs Function - Energy metabolism and helps in the formation of hemoglobin in blood. Deficiency - Anemia
Zinc - Sources: Whole-grain breads, seafood, dried beans and lean meat Function- It is a component of many enzymes included in various processes such as digestion, sexual reproduction and repairing of cells.
Those interested to learn everything in detail about minerals, please refer to the book “Staying Healthy With Nutrition” by Elson M. Haas.
