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Healthy Diet Plans >>
Minerals |
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MineralsMinerals are inorganic substances and are not broken down into smaller substances.
Minerals comprise of single atoms. The degree of absorption of minerals or bioavailability varies from one mineral to the other. Antinutrients, as the name implies, are non-nutrient substances that are seen in most foods. It is one of the important factors that hinder the mineral absorption. The availability or deficiency of certain minerals affects the bioavailability of others.
Minerals are absorbed in the small intestine and are broadly classified into two types, namely, major minerals and trace elements.
Major minerals are necessary in larger amounts by the body for its normal functioning. About 250 milligrams of these minerals are necessarily consumed on a daily basis, owing to its loss everyday. Trace elements are essential in minor amounts and lesser than 5 grams of these are maintained on a daily basis. Around 20 milligrams of a steady supply of these minerals are required.
Major minerals include calcium, magnesium, sulfur, phosphorus, and electrolytes, such as, chloride, sodium and potassium.
Calcium is essential for bone and teeth formation. It also aids in muscle contraction, regulating the fluid balance, coagulation of blood and conduction of nerve impulses. Magnesium helps in enzyme functioning for the various metabolic reactions in the body. Phosphorus is essential for teeth and bone formation. It forms a protective layer on the myelin sheath of the neurons. It also helps in maintenance of the body’s pH and aids in breakdown of carbohydrates. Sulfur is a part of proteins and is necessary for the synthesis of enzymes.
Electrolytes help in nerve impulse transmission and monitoring the flow of fluids in the body, both inside and outside the cells. Potassium is vital for the proper functioning of the kidneys, digestive tract, nerves, muscles and heart. Cellular functions in the body necessitate the presence of potassium. Chloride helps in maintaining homeostasis. Sodium regulates the fluid balance and protects the body from dehydration. It helps in elimination of waste from the cells.
Trace minerals include copper, chromium. Copper helps in iron absorption and is an antioxidant.
It helps in collagen synthesis and hastens wound healing. Chromium triggers insulin activity and helps in the breakdown of fat, protein and carbohydrate. Iron plays a vital role as an oxygen carrier in hemoglobin. Manganese boosts the immune system and selenium is a potent antioxidant. Zinc helps in cell growth and its division. Fluoride aids in remineralization or strengthening of teeth and iodine is helpful in the synthesis of T3 and T4 hormones. Persistence of deficiency calls for dietary supplements are considered under the guidance of a physician.
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