Minerals
Certain minerals play in keeping our bodies healthy.
Minerals naturally occur in non living things. These include, rocks, water and soil. Minerals can also be present in animals and plants, but they do not naturally occur in them. A plant will get minerals from the soil, and an animal (or us) will eat the plant and obtain minerals in this way.
Minerals are different from vitamins in that, as a rule, they do not contain hydrogen, carbon and oxygen, that is, they are elements (composed of only one kind of atom) and inorganic.
To get an idea of the different roles that mineral and vitamins play in the body, think in terms of a house. The minerals are the elements that strengthen the structure, the posts, bricks and cement that keep the building standing. Vitamins are the housekeepers who make sure the house runs well on a day to day basis.
The body needs both vitamins and minerals to keep it healthy and strong.
The major minerals that the body needs are Iron, Calcium, Magnesium and Zinc.
Iron is found in myoglobin and haemoglobin, both of which carry and transfer oxygen to the cells in the body. Haemoglobin is found in red blood cells, and myoglobin is muscle tissue. A deficiency in iron can cause anaemia, where there are not enough red blood cells to carry the oxygen around the body.
Foods that contain iron include red meat, offal, oily fish and eggs. These foods contain a form of iron that is easily absorbed into the body. Vegetarians may be more prone to an iron deficiency, but iron is also found in green leafy vegetables, pulses, dried fruit and nuts, however, the body does not absorb iron from these foods so readily, so you may need to eat more of them.
Calcium is essential for strong teeth and bones. It is responsible for regulating the flow of fluid in and out of cells, keeping muscles contracting normally, enabling blood clotting and enabling messages to be sent from nerve cells to the rest of the body.
Foods that contain calcium include dairy products, milk and oily fish where the bones are eaten such as tinned pilchards, sardines and salmon. It is also found in dark green leafy vegetables such as kale and savoy cabbage, pulses fortified soya milk and some dried fruits. Again, calcium found in plant sources is not as well absorbed as those found in animal sources. In a hard water areas, calcium is found in good amounts in tap water.
Magnesium is responsible for maintaining the nerve cells, regulating energy release and ensuring the muscles contract as they should. It is also used to make bone and other body tissues.
Foods that contain magnesium include cereal products, in particular whole grains, coffee, beer, meat, milk, dark green vegetables, pulses, nuts and seeds.
Zinc is responsible for many functions in the human body. It is responsible for fertility in men, as well as being vital for making hormones and enzymes that the body needs to function properly. These include insulin, testosterone and growth hormones. It also helps to maintain a healthy immune system
, general repairs and the healing of wounds.
Foods containing zinc include milk, fish, eggs, shell-fish, red meet, green vegetables, wholegrain cereals, pulses and beans.
Trace Elements
Trace elements are essential to maintain a healthy body, even though they are only needed in very small amounts. They are actually minerals, but are called trace elements because of the small quantities the body actually needs.
The main trace elements that the human body needs to function properly are Selenium, Iodine and Copper.
Selenium was not identified as an essential trace element until 1979. Selenium is considered to be a powerful anti oxidant which protects against certain cancers (colon, rectum, lung and prostate), and heart disease.
Foods that contain selenium include offal and meat, eggs, brazil nuts and fish. Plants sources such as fruit and vegetables may contain selenium if they are grown in soil that has a rich source of the element.
Iodine is found in the thyroid hormones and these in turn are essential for tissue growth, a healthy nervous system, bones and for the synthesis of protein.
Foods that contain iodine include milk products and milk, not because these foods are rich in the element, rather because cows are fed diets that are rich in iodine. Mineral sources of iodine include plants grown near the sea and seafood.
Copper is an antioxidant, and it is found in enzymes that inhibit free radicals which can cause cancer. It helps the body defend itself against infections and may be a factor in slowing down ageing. It also helps to protect nerve tissues and promotes the growth of bones and blood vessels.
Foods containing copper include meat, cereals, green vegetables, shellfish, liver, nuts, tea, cocoa beans and coffee.
Mineral Deficiency
The human body needs minerals and trace elements to function properly and to stay fit and healthy.
If a deficiency occurs the body may suffer from various symptoms, depending the the severity of the deficiency.
Calcium if a person does not get enough calcium from their diet they may suffer from and increased risk of osteoporosis due to low bone density. In children, a lack of calcium can result in tooth decay, rickets and stunted growth.
Iron people deficient in iron may suffer from anaemia and in turn a general feeling of having no energy. In children, lack of iron in the diet may result in impaired motor development and impaired mental development.
Zinc a zinc deficiency can result in male infertility
, lack of appetite, slower healing of wounds, delayed puberty in young adults and a reduction in the ability to taste food.
Iodine not getting enough iodine in the diet can produce a swollen thyroid gland in adults. In children it may result in slow learning ability. In extreme cases it can result in still birth and abnormalities at birth.
Copper a deficiency in this trace element may cause anaemia, weakened bones, impaired immunity leading to a increase in susceptibility to infection and sometimes a change in natural hair colour.
Selenium being deficient in selenium can cause muscle pain, muscle weakness and a reduction in immunity to infections.
As with all minerals, if you think you have a deficiency you should consult your doctor before taking supplements as too much of a mineral or trace element can often be as harmful, or more harmful than not enough. Copper in particular is toxic in high doses, and whereas this is not likely to occur through eating a normal diet, beware of taking supplements.
People who may need extra minerals
Although most of us get the required amount of minerals and trace elements from eating a normal healthy diet
, there are groups of people that may need to take supplements. However, it cannot be stressed strongly enough that supplements should not be taken without first consulting your doctor.
People who may need mineral supplements are vegetarians, women of childbearing age and menopausal women.
People who class themselves as vegetarians cannot get their minerals and trace elements from animal sources so must get them from plant sources. However, some minerals, such as iron are more difficult for the body to absorb when taken from plants rather than animals. Vegans are at risk from not getting enough calcium as they will not eat milk or dairy produce. Zinc from plant sources is also not absorbed so readily or easily as that from animal sources, so people who restrict their diet in this way may suffer from a deficiency.
Mineral supplements may be beneficial to those like vegetarians who are on a restricted diet.
Women of childbearing age may suffer from an iron deficiency during menstruation. It is unlikely that taking in less than 2000 calories a day, a normal diet for a healthy woman, will give them the necessary amount of iron needed to make up the deficiency at this time of the month. Therefore supplements may be useful to counteract this.
Women going through the menopause may benefit from a calcium supplement. At the time of the menopause, the body will start to produce less oestrogen, which is a hormone that helps to protect the bones. As a result, a woman may be more susceptible to osteoporosis, which in turn can mean an increase in bone fractures. It is now known that increasing the calcium uptake at any age can be extremely beneficial.
http://hardofhearring.blogspot.comby: Chatel Musgrove
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