HEALTH BENEFITS OF MINERALS IN OUR BODY

INTRODUCTION

Having a healthy body is possible only when a balanced amount of nutritious food is consumed. That is, it is necessary to have proteins, sugars, carbohydrates and various vitamins as well as minerals present in the food to be taken. The reason is that the balanced amount of minerals present in the body can also help in keeping many physical problems away. In this article you will get to know about the rich food source of each mineral.

WHY ARE MINERALS IMPORTANT FOR THE BODY?

• Minerals are considered important to us because they help maintain bone, muscle, and heart and brain health.
• Apart from this, minerals also play an important role in the process of making enzymes and hormones in our body.
• It also believes that minerals work to control blood coagulation in the body.
• It is also considered necessary for the operation of oxygen.
• Looking at these facts, it would not be wrong to say that minerals play an important role in keeping our body healthy from proper development.

TWO GROUPS OF ESSENTIAL MINERALS FOR THE BODY –

Minerals are mainly divided into two parts.

• Macrominerals – Macrominerals include such minerals, which our body needs more. It contains calcium, phosphorus, magnesium, sodium, potassium, chloride. The body requires more than 100 mg of macro minerals in a day
• Microminerals – Micro minerals are also called trace minerals. These minerals are needed by our body in small amounts. Iron, zinc, iodine and selenium come under micro minerals. The body needs these minerals in less than 100 milligrams per day. These minerals are mainly present in the tissues of the body. These work by speeding up the enzyme system (chemical processes taking place in the body) of the body.

DISEASES CAUSED BY DEFICIENCY OF MINERALS –

Due to not including healthy food in the diet, the body does not get the necessary nutrients. As a result, there can be a deficiency of many minerals in the body, due to which the body can be vulnerable to many diseases. Some of these diseases caused due to deficiency of minerals are as follows:

• Calcium deficiency – If the body does not have the right amount of calcium, problems like muscle cramps, osteoporosis, heart disease, high blood pressure and cancer can occur.
• Potassium deficiency – Due to lack of potassium in the body, there can be problems of muscle weakness, abnormal heartbeat, high blood pressure.
• Magnesium deficiency – Magnesium deficiency can cause problems like excessive excitement, muscle weakness, feeling sleepy all the time, seizures.
• Iron – If iron is not supplied in the proper amount, it can lead to anemia disease (lack of red blood cells) and erythropoiesis (iron deficiency).

HEALTH BENEFITS OF 18 ESSENTIAL MINERALS –

1. Calcium

Calcium works to build bones and teeth and strengthen them. It also helps in connecting and expanding the muscles and blood vessels of the body. Apart from this, it is also helpful in maintaining the functionality of the nervous system. Not only this, the use of calcium is also considered necessary for the process of making hormones and enzymes in the body.

Food sources – Calcium is found in milk, curd, cheese, kale, broccoli, spinach, chia seeds, white bread, orange juice etc.

2. Phosphorus:

Phosphorus is one of the important minerals for the body. It is present in every cell of the body. Like calcium, phosphorus can also be helpful in keeping bones and teeth healthy. It is also helpful in increasing the functionality of blood vessels and muscles. Not only this, the proper amount of phosphorus in the body can also be helpful in reducing the risks associated with chronic kidney disease and heart disease.

Food sources – Dairy products (milk, curd, and cottage cheese), meat, fish, eggs, legumes, kidney beans, oats (oatmeal) etc. are sources of phosphorus.

3. Boron:

Boron is a trace mineral that may help support bone health, brain function, and strengthen the immune system. Apart from this, it may also be effective in reducing the risk of breast cancer, uterine cancer and ovarian cancer. On this basis, it can be said that boron also plays an important role in the functioning of health.

Food sources – Coffee, milk, apples, dried and cooked beans, potatoes, avocados, raisins, grapes, pears and spinach can be consumed to meet the deficiency of boron in the body.

4. Sodium: 

The amount of sodium is mainly found in salty foods. It helps in controlling blood volume and blood pressure in the body. Apart from this, the body also needs sodium to keep the muscles and nerves of the body properly active.

Food sources – sodium can be replenished in the body through common salt (table salt), milk, celery, drinking water.

5. Potassium:

Potassium is primarily considered essential for maintaining the functionality of the body’s cells, nerves and muscles. It helps to control blood pressure, heartbeat and the amount of water in the cells. Apart from this, potassium is also considered helpful in digestion.

Food sources – Consuming dried apricots, lentils, raisins, potatoes, kidney beans, soybeans, bananas, milk, curd, spinach and broccoli can fulfill the potassium requirement in the body.

6. Magnesium:

Like other minerals, the benefits of magnesium for the body are many. It can help keep the immune system strong by stimulating nerve and muscle function. At the same time, it is considered important for the strength of bones. Apart from this, it can also be helpful in keeping the heartbeat normal.

Food sources – Bananas, avocados, almonds, cashews, peas, beans, soy products, brown rice, etc. are rich in magnesium.

7. Manganese:

Manganese is beneficial for the body in many ways. It is needed for the body to function properly. People also take it as medicine. It can prove to be helpful in the problem of osteoarthritis and osteoporosis.

Food sources – Manganese can be replenished in the body by consuming nuts, legumes, seeds, tea, whole grains and leafy green vegetables.

8. Sulfur:

Sulfur plays an important role in the body. It plays an important role in maintaining the status of amino acids present in the body. Apart from this, it is also considered helpful in hardening the cells found in hair, nails and skin. At the same time, it is also considered useful in the treatment of dermatitis (inflammation of the skin). This is the reason why it is recommended to apply sulfur-containing shampoos to relieve seborrheic dermatitis (scaly dandruff on the scalp).

Food sources – Sulfur can be replenished in the body by consuming milk and its products as well as eggs, fish and other seafood.

9. Chloride:

Chloride is also one of the essential minerals to keep the body healthy. It plays an important role in maintaining the balance of fluids in the body as well as in the formation of digestive juices.

Food sources – Table salt and sea salt contain sodium chloride. Chloride is also present in rye, tomato and olive.

10. Iron:
    
    Like other minerals, iron is also very important for the body. Actually, iron is an essential component of hemoglobin, which works to carry oxygen from the lungs to the tissues. Apart from this, the risk of anemia can be higher due to lack of iron in the body.

Food sources – Iron-rich foods include tuna fish, whole grains, salmon fish, dark red meat, eggs, dry fruits, etc.

11. Iodine:

Iodine is also one of the essential minerals for the body. The body needs iodine to make thyroid hormones. At the same time, thyroid hormone controls the metabolic process of the whole body along with many other important functions. Apart from this, thyroid hormone is also considered necessary for the development of bones and brain during pregnancy. In this way iodine can be considered essential for better physical and mental health.

Food sources – Tuna fish, milk, yogurt, cheese, etc. can be consumed for iodine.

12. Fluoride:

Fluoride is also a useful mineral for the body. It is considered beneficial to prevent tooth decay. Along with strengthening the teeth, it can also be considered helpful in preventing cavities that accumulate on the teeth.

Food sources – Fluoride can be obtained from fluoridated water, tea, coffee, soybeans, salmon fish, and mackerel fish.

13. Zinc:
    
    Zinc is an essential mineral for healthy living. It is found in every cell of the body. Along with strengthening the immune system, it can help heal wounds and increase body tissue. It is also considered helpful in repairing tissue damage. The body also needs zinc for taste and smell.

Food sources – Zinc is present in beans, nuts, whole grains etc.

14. Copper:

Copper is an essential mineral for the body. It helps in bone health, immune function, controlling cholesterol as well as reducing the risk of heart disease. Therefore, it is advised to take a certain and balanced amount to every person according to the age.

Food sources – Whole grains, beans, nuts, potatoes, green leafy vegetables, black pepper, etc. contain copper.

15. Selenium:
    
    The body only needs it in small amounts, but it is one of the important minerals. It makes special proteins in the body, which help prevent damage to cells. At the same time, some research also makes it clear that along with preventing cancer, it is also helpful in protecting the body from the effects of heavy metals and other harmful substances (28). However, it is important to note that cancer is a component and life-threatening disease, the treatment of which depends only on medical advice.

Food sources – Fish, red meat, eggs, chicken, garlic etc. contain selenium.

16. Chromium:

Like other minerals, the body also needs chromium. The body does not make it. It plays an important role in distributing carbohydrates and fats throughout the body. Apart from this, it stimulates the process of absorption of fatty acids and cholesterol in the body. At the same time, along with making the brain healthy, it is also considered important for other body processes.

Food sources – Eggs, chicken, wheat germ, broccoli, etc. can be included in the diet for chromium.

17. Molybdenum:

Molybdenum is also very important and essential for the body. Enzymes in the body. Along with this, it can prevent toxins from building up in the body. There can be many side effects if the amount of molybdenum in the body is too high or low. However, this is rarely seen.

Food sources – Legumes are the biggest source of molybdenum. Apart from this, whole grains and nuts can also be consumed to replenish molybdenum.

18. Cobalt :
    

Important mineral elements for the body also include cobalt. Cobalt is a key element of vitamin B12, which can prevent anemia and protect against many other health conditions. Let us tell you, due to the lack of vitamin-B12 in the body, many neurological problems such as: – Weakness, fatigue, memory loss, irritability, confusion and depression can occur.