minerals

minerals

1. major minerals

   • required by our body in amounts 100mg or more daily
   • potassium
     • a major constituent of all living cells and is essential for growth and good health
     • sources
       • meat
       • seafood
       • dairy products
       • whole-grain food
       • vegetables
       • fruits
     • functions
       • works with sodium to regulate the movement of fluids and minerals into and out of our body cells
       • essential for muscle development and nerve functions
     • deficiencies
       • people with kidney diseases are more prone to potassium deficiency
       • fatigue
       • muscle weaknesses
       • loss of appetite
     • toxicity
       • people with kidney problem will not be able to excrete excess potassium, thus leading to having high levels of potassium in their body. this may lead to heart attack.
   • calcium
     • most abundant mineral in our body as it forms the solid mineral deposit in bones. about 99% of the calcium in our body is stored in the bones. calcium is made up of 2% of our body weight.
     • sources
       • dairy products
         • such as milk, cheese and yoghurt
       • tofu
       • vegetables
         • such as watercress and cuauliflower
       • fish with edible bones
         • such as sardines and anchovies
     • functions
       • needed for normal blood clotting
       • works with phosphorus and vitamin D to form strong bones and teeth
       • needed for normal functioning of muscles and nerves
     • deficiencies
       • osteoporosis
         • a bone disease which results in the thinning of bone tissues and loss of bone density over time. the bones become fragile and there is an  increased risk of fractures - most hip and spine fractures are due to osteoporosis. in severe cases, the bones can break due to minor falls or even when carrying out normal daily routines, osteoporosis is more common among the elderly. however, we can minimise the risk of developing osteoporosis later in life by ensuring enough calcium intake when we are young.
     • toxicity
       • calcium toxicity
         • which can result in the formation of kidney stones, leading to kidney damage. this causes great pain and discomfort.
         • also prevents the absorption of other minerals by the body
   • sodium chloride
     • is commonly known as 'table salt' or monosodium glutamate (MSG), is used in cooking, seasonings and processed food such as sausages and potato chips. it helps to improve the flavour of food. chloride is a component of hydrochloric acid in the stomach. both sodium and chloride are major electrolytes and they work together to regulate fluid in our body.
     • deficiencies
       • a lack of sodium chloride in the diet can lead to painful muscle cramps
       • causes diarrhoea and vomiting
     • toxicity
       • excessive intake of sodium may cause bloating and swelling body tissues due to water retention in our body
       • hypertension
     • functions
       • chloride is required for the production of hydrochloric acid in the stomach
       • sodium is needed for the control of nerves and muscles
       • both sodium and chloride are needed for the regulation of fluid in our body
     • sources
       • wide variety of fresh food
         • such as eggs, meat and vegetables
       • processed food
         • such as salted eggs, salted fish and canned food
       • table salt
       • seasonings
   • phosphorus
     • is an essential constituent of all cells and is an important component in bones
     • deficiencies
       • poor dental health
       • stunted growth
       • bone loss
     • toxicity
       • people who are suffering from kidney diseases or those who take excessive vitamin D supplements are more prone to phosphorus toxicity. high levels of phosphorus in our body can cause spasms and convulsions
     • sources
       • eggs
       • cereal
       • fish
       • meat
       • dairy products
         • e.g. milk, cheese and yoghurt
     • functions
       • works with calcium and vitamin D to build strong teeth and bones
       • required for the conversion of carbohydrates and fats into energy
       • helps maintain fluid balance in our body

2. minor minerals

   • required by our body in amounts less then 100mg daily
   • iron
     • iron is an important component of red blood cells. without iron, the red blood cells lack the ability to transport oxygen to all parts of our body. people who need an increased amount of iron in their diet include females, especially during their monthly menstruation period and pregnant woman.
     • sources
       • liver
       • red meat
       • egg yolk
       • dark green vegetables
       • cereals
     • toxicity
       • diarrhoea
       • damage to the heart, liver, kidneys and the central nervous system
       • dizziness
     • functions
       • essential for the formation of haemoglobin and myoglobin
         • haemoglobin: oxygen-carrying proteins in the red blood cells myoglobin: oxygen-carrying proteins in the muscle cells
     • deficiencies
       • anaemia
         • a condition whereby insufficient oxygen is transported around our body. the symptoms of anaemia include fatigue and weaknesses, leading to poor memory and learning ability
       • immune system deficiency, thus causing our body to be more prone to diseases
       • abnormally heavy and continuous bleeding
   • iodine