Nutritional deficiencies result from different causes like ignorance, eating habits or depression. Combination of any of these features increases the possibility of poor nutrition and often leads to the importance of identifying the essential minerals that we need to supplement our body. Mentioned below is the list of the Essential Minerals including its description, function and food sources for these elements.
Minerals are elements like chromium, magnesium, iron, zinc, and others. Different minerals have different benefits on the body. All minerals are critical for the proper functioning of the body. Most of the minerals assist in the body metabolism, balance of water and health of the bones.
COPPER: Is a necessary part of the body’s ability to produce hemoglobin. It also works together with iron in the formation of red blood cells. Without copper, the body could not complete the process of building the bones that make up the skeletal system.
CHROMIUM: Participates in assisting our body to absorb and stabilize energy that we need throughout the day. Sufficient quantity of it can make many large biological molecules that help us survive.
FLUORIDE: This is the most important trace element affecting body bones and teeth. It’s the only element that can stimulate bone growth.
IODINE: Seventy-five percent of this mineral makes its way to the thyroid gland then joins up with two important hormones – triiodothyronine and thyroxin. Every part of the body requires these hormones to produce energy.
IRON: It is easy to get enough iron if we can be able to maintain a balance diet. But ironically, iron deficiency anemia is the most common nutritional disease in the world affecting at least five million people to this date.
ZINC: Sufficient requirement of this can ensure that the immune system remains healthy and is able to fight off disease.
SULFUR: This essential element can easily be found in almost all food that we eat so we don’t have to get worried about. Sulfur defends the body cells from environmental hazards such as air pollution and radiation.
SODIUM: Sodium is important in the distribution of water in the body. It helps in maintenance of fluid volume in the vessels and tissues and also concerned with muscle and nerve irritability.
POTASSIUM: We should have balance intake of Sodium to avoid heart disease and benefit from maintaining balance of positive and negative ions in our body fluids and tissues. Sodium aids in preventing heat prostration or sunstroke.
COBALT: Without cobalt, Vitamin B-12 could not exist. The body uses this vitamin for numerous of purposes like digestion and nerve function where B12 deficiency can also cause nerve cells to form incorrectly, resulting in irreversible nerve damage.
Strict vegetarians are at risk of B-12 deficiency, because vegetables do not contain this important vitamin. B-12 is only found in animal sources such as red meat, fish, eggs, cheese and milk.
CHLORIDE: When too much salt in the body increases, the combined phenomena of low blood pressure and feeling of weakness are symptoms of a chloride deficiency.
Best sources of food for trace and macro minerals:
In Copper, we have: bananas, peas, whole wheat, prunes, oysters, shellfish, liver, kidney, grains and legumes
In Chromium, we have: grains, liver, beef, yeast nuts, mushrooms, asparagus, meat, chicken and cheese
In Iodine, we have: vegetables grown in iodine rich soil, onion, meat, eggs, iodized salt and seafood
In Iron, we have: nuts, dried fruits, oysters, liver, kidney, red meat, fish, poultry, grains, dried beans, peas and raisin
In Zinc, we have: pumpkin seeds, corn, nuts, wheat germ, oysters, red meat, liver and egg
In Sulfur, we have: cabbage, fish, nuts, eggs, lean beef, most vegetables and milk
In Sodium, we have: shellfish, meats, eggs, table salt, fruits and vegetables
In Potassium, we have: fruits, mint leaves, vegetables, bananas, potatoes, meats, mung bean and nuts
In Phosphorus, we have: fish, poultry, whole grains, eggs, seeds, nuts, sprouts, alfalfa, mung bean and dairy products
In Magnesium, we have: dried figs, dried apricots, lemons, almonds, corn, nuts, seeds, vegetables and fruits
In Cobalt, we have: meat, kidney, liver, milk, oysters and clams
In Chloride, we have: table salt, olives similar to sodium
In Calcium, we have: vegetables, parsley, dried figs, sesame seed, soybeans, oysters, salmon, milk, cheese, sardines, almonds, Brazil nuts.
Types of minerals
Minerals can be classified according to the amount the body needs.
- Major minerals include Calcium, Magnesium, Phosphorus, Sodium, Chloride and Potassium which is required more than 100 grams a day by the body.
- Minor minerals or trace mineral include Chromium, Iodine, Fluoride, Selenium, Copper, Manganese, Iron and Zinc, which are required less than 100 grams a day by the body.
The minor and major minerals are equally important for the good health of the body. Deficiency of any mineral depends on the natural availability of the mineral which may be due to low intake. Chromium, copper, iodine, manganese and phosphorus are found in a wide variety of foods, so deficiency is very rare. Sodium (salt) is the one mineral that may be required to reduce in the diet.
The Importance of Ionic minerals
An ionic mineral has a positive or negative charge. This unstable ionic state allows the element to bond readily with water, making it possible for the body to absorb it. Studies have shown that ionic minerals are full of great health benefits. These ionic minerals are able to select a positive or negative charge in the watery environment of your body. These ionic minerals help to function the organs properly and to reach full health benefits. The body also needs lots of these minerals to survive.
These minerals are required in the body to conduct and develop millions of electrical impulses without which not a single muscle o the body could function. The brain and heart would not be able to function without them. The cells also would not be able to use osmosis to balance the water pressure and absorb nutrients. Ionic mineral supplements or supplements that contain ionic minerals are the sources for ionic minerals.
Sources of Ionic minerals
Traditionally, eating fresh grains, fruits, and vegetables grown in nutrient-rich soil has been the primary supply for a full spectrum of ionic minerals.
Health benefits of some minerals
Boron is a mineral plays an essential part in brain function, sexual health, and bone health, preventing cancer and reducing muscle pain.
- Calcium is a vital mineral to boost the health of the bone, prevent osteoporosis give relief from arthritis pain, and help in menopause and menstrual syndrome and cramps. It is important in treating high blood pressure, colon cancer, obesity and acidity.
- Magnesium can treat high blood pressure, heart attack, alcoholism and bone health. It plays a vital role in lowering anxiety and stress and gives relief from insomnia. It helps in releasing hormones that calm the body and induce sleep.
- Iodine can treat goiter, improve the quality of hair and skin conditions, protect pregnancy and boost body metabolism
- Phosphorus is the mineral helpful in reducing muscle weakness, correcting sexual weakness, aiding in dental care, improving bone health and boosting brain function,.
- Manganese plays an important role in managing body metabolism, osteoporosis, sprains, reducing fatigue, , brain function, and epilepsy
- Selenium is a rare mineral but its function is very significant. It is one of the most powerful mineral antioxidant. It prevents the formation of new free radicals and is essential for bone growth along with other minerals like calcium, copper, and zinc.
- Silicone is an important mineral for skin care, hair care and bone health. It helps to overcome sleep disorders, dental problems and tuberculosis.
Conclusion-The body needs, and stores large amounts of the major minerals as compared to trace minerals which are just present. Major minerals travel through the body in various ways. One of the basic tasks of major minerals is to maintain the proper balance of water in the body. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates and is excreted by the kidneys. Calcium requires a carrier for absorption and transport. Sodium, chloride, and potassium are the ones that help to maintain the proper balance of water in the body. Calcium, phosphorus, and magnesium play a vital role in developing healthy bones. Sulfur helps to stabilize protein structures.
Our body requires variety of minerals for development and functioning. Deficiency of Ionic minerals can cause variety of problem to your body. Proper quality essential mineral rich in iron can help formation of hemoglobin and even the immune function. You can now get more information about it and essentials for your body and mind through this article.
Essential of ionic minerals for your body and mind
Iodized minerals are really essential for our body. Crystal salt can be regarded as one among the ionic minerals that will be essential for your mind and body. The hydrogen molecules in ionized mineral will supply proper nutrients in your body. It is natural antioxidants and balances blood PH.
Proper heart function
People these days are suffering from variety of heart problem. Heart block is quite common that makes a hindrance in heart function. But Ionic mineral is really essential for your body when you need your heart functioning in perfect order.
Functioning of muscles
Sometimes you get muscle cramp without any reason. This can be deficiency of minerals in your body. But, with the help of proper supply of ionic mineral in your body, it will be easier to combat such problem. This is really essential for people with all age groups.
Proper electrolysis capacity is one among important element your body must experience. But, this may not be effective for individuals with lack of minerals. This will help retaining brain function. You can restrict memory loss with the consumption of ionized mineral.
Helps gaining immunity power
Some people are too low in immunity level. This gives rise to variety of health disorder and diseases. During change of season people suffers from cough and cold vigorously. If you have adequate ionic mineral in your body, getting immunity power will be easier. Negative and positive ionic charge combines and gets perfect immunity power.
Maintaining Ph balance
It is really important to maintain ph Balance in your body. This is only possible if you have ionic mineral in your body. Acid base balance in your body will be really essential. You can stay away from all types of disease breeding places.