Articles From Experts
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Minerals are important parts of your daily diet. They are classified as major and micro or trace. This classification is based on how much of the mineral is needed. Major minerals are important nutrients and should be consumed 0.1 gm of each per day. Trace minerals are needed in small amounts and the daily requirement is 0.01 gm. They help keep your bones and heart healthy, and can even fight off diseases. But how do you know which minerals you need the most of? If you have a certain health problem you're trying to cure, consider this list of minerals, what they do, and what foods you can include in your diet to strengthen your mineral content. • Calcium. This mineral forms strong teeth and bones, also essential for blood clotting, maintains muscles and keeps your blood pumping into your heart. It is also needed for working of nerves and all other electrically active body tissues. Calcium in your diet can limit your chances of acquiring high cholesterol, colon cancer, or high blood pressure. Calcium is found in milk, cheese, butter, vegetables, and hard water. • Iron. This mineral helps keep the oxygen moving through your blood. It's needed to help form hemoglobin and myoglobin. It prevents the disease- anemia. You can find iron mainly in red meat, chicken, eggs, and bread products. • Phosphorus. This mineral helps to stores cell energy and plays a key role in cell reactions. It keeps muscle and nerve activity normal. It also helps in the formation of teeth, bones and cells membranes. Food sources are red meat, chicken, milk products, wheat germ, beans, peas, eggs, breads, vegetables, and fruits. • Potassium. This mineral provides your muscles with the nutrients they need to properly contract. It is essential for fluid balance and for many cell reactions. It also helps keep your nerves, heart, and kidney healthy. Potassium may help fight osteoporosis. Best sources are fruits like avocados, bananas, apricots, and vegetables. • Iodine. This mineral helps keep your thyroid gland healthy and control your metabolism. Food sources are iodized salts and sea food. . Sodium. It helps to maintain the pH, also required for normal muscle and nerve activity. Best sources are most foods except fruits, table salt, and wheat germ. . Sulphur. It is important part of many proteins and vitamins, also essential part of skin, hair and nails. Available in most meats, dairy products and eggs. • Magnesium. This mineral assists in the development of your bones, and helps your muscles and nerves function. Magnesium is partially responsible for keeping your heart beating at a normal pace. You can find magnesium in milk, bread products, green vegetables and hard water. • Zinc. This mineral helps your cells grow and can even help heal them when they're damaged. You need zinc to keep your immune system working properly. You can find zinc in red meat and seafood, milk and bread products.
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