We’ve all heard the term “vitamins and minerals” and most
people know what vitamins are….but what exactly are minerals and why are
they important to our health? Whereas vitamins are organic substances (made
by plants or animals), minerals are inorganic elements that come from the
soil and water and are absorbed by plants or eaten by animals. Minerals are
essential to humans and animals for normal body function. A number of
chemical reactions are required to convert food into energy or fat. These
are controlled by enzymes, which are influenced by vitamins, minerals and
other micronutrients. Any vitamin or mineral deficiency may harm our ability
to convert glucose into energy (instead of fat). In nutrition, minerals are
those elements for which the body's requirement is at least 100 mg per day,
and trace minerals are those elements that are needed in smaller amounts.
Dietary minerals are derived from the earth's crust. Plants extract the
minerals from the soil, and humans and animals, in their turn, consume the
plants.There are seven major minerals:
Calcium occurs mainly in the teeth and bones,
but a small amount is found in blood plasma and other body fluids, where it
influences nerve transmission, blood clotting, and muscle contraction. Dairy
products and green leafy vegetables are dietary sources of calcium, and an
adequate intake of vitamin D is required for calcium absorption.
Phosphorus, also found in dairy products, is
closely allied to calcium in bone and tooth formation and its association
with vitamin D. It is present in every cell in compounds such as nucleic
acids and adenosine triphosphate. Magnesium,
also present in every cell, is necessary for carbohydrate and protein
metabolism, cell reproduction, and smooth muscle action. Dietary sources
include nuts, soy beans, and cocoa. Sodium is
in the skeleton and extra-cellular fluids and is necessary for fluid and
acid-base balance, cell permeability, and muscle function. It occurs in
table salt (sodium chloride, the main source) and such foods as milk and
spinach. Potassium, which is found in intra-
and extracellular fluid, plays a major role in fluid and electrolyte balance
and in heart muscle activity, and is also required for carbohydrate
metabolism and protein synthesis. Its sources include legumes, whole grains,
and bananas. Chlorine is found in extracellular
fluid, where it helps maintain normal fluid-electrolyte and acid-base
balance, and in the stomach, where it helps provide the acidic environment
necessary for digestion. Table salt is its main dietary source. Sulfur,
which is important to the structure of proteins, is also necessary for
energy metabolism, enzyme function, and detoxification.
Sulfur is obtained from protein foods, such as
meat, eggs, and legumes. Some trace minerals are considered “essential” in
human nutrition. |
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