Hi guys, this post is all about the basic info about minerals and it’s function in our body and also it’s food sources. Minerals are elements found in food and are essential to life. For example, minerals are needed for heart and brain function, as well as the production of hormones and enzymes. There are lots of minerals but in this post I am just gonna discuss about few important minerals.
1. Sodium –
- Responsible for regulating body water and electrolyte balance, nerve transmission and muscle contraction
- Foods rich in sodium – animal foods, dairy and dairy products. Salt is the major source of sodium and also food made with added salt like processed and preserved foods.
2. Potassium –
- Potassium aids in fluid and electrolyte balance and also important for the normal functioning of cells. It helps in the excretion of sodium and thus helps in reducing blood pressure and also protect us cardiovascular disease.
- Foods rich in potassium – milk meat, tuna fish, legumes like beans, peas, lentil, fresh fruits and vegetables are all rich in potassium especially potatoes, banana, tomato, green leafy vegetables, citrus fruits, etc
3. Magnesium –
- Magnesium is present in all human tissues, especially in bone. It is responsible for the activation of many enzymes and for parathyroid hormone secretion which is required for bone metabolism. Apart from this it is also needed for muscle and nerve function. It also plays an important role for the health of the immune system. Mg also helps in regulating blood pressure.
- Foods rich in magnesium – nuts and seeds, dairy products, green leafy vegetables, potatoes, soybean, whole wheat, quinoa, seafood and chocolates.
- Necessary for proper structure and function of bones and teeth. Only when you have sufficient amount of calcium bones will be strong and you can everything from standing, walking or running. It plays a vital role in transforming the signals via nerve, muscle contraction and also assist in blood clotting. It is also required for immune system functioning.
- Foods rich in calcium – milk and milk products, green leafy vegetables, fish which are are with bone like sardines, etc.
5. Phosphorus –
- The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbs and fat and also needed for the body to make protein for growth and development. It aids in nerve function, muscle contraction and acid-base balance.
- Foods rich in phosphorus – meat, fish, poultry,eggs, milk and milk products, nuts, beans and lentils.
- Copper aids in iron absorption and also for the formation of hemoglobin. It is a part of many enzymes and thus helps in energy metabolism. It helps in the formation of collagen and hence plays an vital role in the healthy of bone and connective tissue. It also acts as antioxidant and helps to keep nerve and immune system healthy.
- Foods rich in copper – organ meat especially liver, oyster, legumes, whole grains, potatoes, green leafy vegetables, nuts and seeds, dark chocolate and also in drinking water.
- Iron is important for the formation of RBC which transfers oxygen around the body. Iron is also involved in energy production and muscle activities. It boosts the immune system and also aids in cognitive function. Iron also has a role in thyroid function.
- Foods rich in iron – Liver and other organ meats, seafoods, egg yolk, tofu, beans, quinoa, spinach, broccoli, peas, beetroot, green leafy vegetables, strawberries, pomegranates, apple, watermelon, banana, pumpkin seeds, dates, raisins, dried apricots.
8. Zinc –
- Zinc is vital for a healthy immune system, DNA synthesis, metabolism and growth. It also has an important functioning in taste perception, wound healing, normal fetal development, production of sperm and sexual maturation.
- Foods rich in Zinc – oysters, meat, poultry, seafood, beans, nuts and whole grains.
- Selenium acts as a powerful antioxidant and boosts immune system. It has a role in thyroid function and may help boost fertility. It helps to protect against cancers, heart disease and bacteria & fungal infection. It also has to protect against stroke.
- Foods rich in selenium – chicken, pork, beef, turkey, fish, shellfish, peas, potatoes, broccoli, barley, and nuts especially Brazil nuts.
- The body needs iodine to make thyroid hormone which controls body’s metabolism and other important functions. Iodine has a role for the proper development of bone and brain during pregnancy and infancy. It also has a role in improving cognitive function.
- Foods rich in Iodine – fish, egg, turkey, dairy products, Lima beans, strawberries, banana, blackberry, kiwi, raisin, apricot, dates and iodized salt.
Eat healthy to live healthy!!!!