6 Minerals essential for the health of the body
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The best way to maintain a healthy body is to maintain an adequate proportion of minerals. Essential minerals are divided into 2 main categories: Macro minerals and Trace minerals.
The macro minerals include calcium, sodium, potassium, phosphorus and sulfur while trace minerals include zinc, iron, copper, selenium, fluoride, manganese and iodine which are all important for survival.
Why are minerals important for our bodies?
Minerals play an important role in the proper formation of body fluids including blood, tissues, bones, teeth, muscles and nerves and in maintaining nerve health and functioning, regulating muscle movement and promoting the health of the cardiovascular system.
1.Sodium: Sodium helps maintain a balance between water and minerals in the body. It also plays a vital role in regulating muscle relaxation and contraction and delivers nerve impulses.
Sodium rich foods include:
-Leafy Vegetables
-Dairy Products
-Beans
Symptoms of Sodium deficiency:
-Confusion
-Loss of Energy
-Drowsiness and fatigue
-Feeling of muscle weakness or cramps
-Seizures
-Trance
2.Potassium: Potassium maintains blood pressure and fluid ratio inside cells and helps in muscle contraction. A healthy man needs around 3000 milligrams of potassium per day while a healthy woman needs a smaller amount of about 2300 milligrams.
Potassium rich foods include:
-Red Meat
-Legumes
-Milk
-Bananas
-Green vegetables
Symptoms of Potassium deficiency
-Muscle Weakness
- Dizziness
-May lead to arrhythmia
3.Calcium: It is the mineral needed for the health and growth of bones and teeth in addition to that, it contributes to other functions such as blood clotting, muscle contraction, heart rhythm regulation and nerve conduction. The average amount of calcium that men and women between the ages 19-70 need daily is about 1000 milligrams.
Calcium rich foods include:
-Milk products
-Leafy Vegetables
-Cereals and other foods
Symptoms of Calcium deficiency:
-Muscle problems
-Fatigue and exhaustion
-Dry skin and brittle nails
4.Manganese: Manganese helps regulate blood pressure, it acts upon muscles and nerve functions and plays a vital role in the reaction of at least 300 enzymes in the body.
Manganese rich foods include:
-Green leafy vegetables
-Nuts
-Seeds
-Legumes
-Whole Grains
Symptoms of Manganese deficiency:
-Poor growth
-A change in carbohydrate and fat metabolism
-Deformities in bones
-Fertility problems
5.Phosphorus: Phosphorus plays a crucial role in numerous vital functions within the body, including energy production, enzyme activation, and cell DNA formation. Additionally, it contributes to the development of strong bones and teeth. An average adult requires approximately 700 milligrams of phosphorus daily to maintain optimal health.
Phosphorus rich foods include:
-Seeds
-Grain
-Dairy Products
-Cheese
-Fish
-Chickens
Symptoms of Phosphorus deficiency:
-Fragility of bones
-Loss of appetite
-Anxiety
-Joint stiffness
-General Weakness
6.Iron: The majority of iron is concentrated in red blood cells, and a deficiency in iron leads to a condition known as anemia. This occurs when red blood cells are unable to effectively transport oxygen to the body's cells and tissues.
Iron rich foods include:
-Red meat
-Whole grain products
-Vegetables like spinach and cabbage
-Legumes such as peas
Symptoms of Iron deficiency:
-Pale Skin
-Breathlessness
-Restless legs
-Cold hands and feet
In conclusion, it is crucial to emphasize the significance of minerals in sustaining life, as they are essential for all vital processes within the body. The presence of the six different minerals is necessary for these processes to occur optimally, and therefore, they must be obtained on a daily basis alongside carbohydrates, fats, proteins, and vitamins.
You should consult a doctor if you notice any symptoms that indicate deficiency of any of the important minerals that are necessary for the body. You can go through our list of doctors on the SehaPracto app and book your appointment with ease.
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