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Minerals, like vitamins, act as catalysts for many biological reactions within the human body. Muscle response, the transmission of messages through the nervous system, digestion, and metabolism or utilization of nutrients in foods is aided by minerals. They are important in the production of hormones.
Minerals coexist with vitamins and their work is interrelated. For example, some B-complex vitamins are absorbed only when combined with phosphorus. Vitamin C greatly increases the absorption of iron, and calcium absorption would not occur without vitamin D. Zinc helps vitamin A to be released from the liver. Some minerals are even part of vitamins: vitamin B1 contains sulfur and B12 contains cobalt.
Minerals help to maintain the delicate water balance essential to the proper functioning of mental and physical processes. They keep blood and tissue fluids from becoming either too acid or too alkaline and permit other nutrients to pass into the bloodstream. They also help draw chemical substances in and out of the cells and aid in the creation of antibodies. All the minerals known to be needed by the human body must be supplied in the diet.
Calcium, chlorine, phosphorus, potassium, magnesium, sodium, and sulfur are known as the "macrominerals" because they are present in relatively high amounts in body tissues. They are measured in milligrams. Other minerals, termed "trace minerals," are present in the body only in the most minute quantities but are essential for proper body functioning. Trace minerals are measured in micrograms.
It is important to note, mineral actions within the body are interrelated; no one mineral can function without effecting others. Physical and emotional stress causes a strain on the body's supply of minerals. A mineral deficiency often results in illness, which may be checked by the addition of the missing mineral to the diet.
Mineral : Calcium
Calcium is an important mineral and the most abundant mineral in the body (accounts for about 2% of the total body weight). Most of the calcium (over 90%) is located in the bones and the teeth, with the remainder in the blood.
Most of the calcium in our diet is supplied by dairy products. Strict vegetarians, who do not eat meat or animal products must be sure to get adequate dietary calcium from other sources. Calcium absorption from the intestines is quite variable. The actual quantity of calcium in the diet is not as important as the many factors which enhance calcium absorption from the intestines. Some of those factors are:
1. Adequate vitamin D in the diet.
2. Proper exercise
3. Adequate fluorine
4. Acid environment in the upper intestine.
5. Lactose (milk sugar) can increase calcium absorption.
6. Periods of rapid growth.
Some factors decrease calcium absorption:
1. High protein diet increases the excretion of calcium in the urine.
2. Foods that contain oxalic acid (rhubarb, spinach, peanuts, parsley, and cocoa).
3. Sedentary lifestyle.
4. Laxatives
5. Some antacids and diuretics can decrease calcium absorption.
6. Excessive phosphorus intake (some soft drinks).
RECOMMENDED ALLOWANCE:
800-1200 mg in adults
1500 mg in women over age 50 (to avoid the effects of osteoporosis)
1200 mg in teenagers and pregnant females
FUNCTIONS:
1. Maintenance of teeth and bone.
2. Blood clotting
3. Muscle contraction and heart function.
4. Necessary in proper utilization of iron.
5. Assists in the absorption of vitamin B12
6. Helps regulate cell permeability.
7. Acts as enzyme activator.
FOOD SOURCES:
1. Dairy products (approx 300 mg of calcium in 1 eight ounce cup)
2. Yogurt
3. Legumes, broccoli, collards
4. Enriched cereals
5. Citrus fruits
Mineral : Chlorine
Chlorine, or chloride, is abundant throughout the body and is an important constituent in cells and body fluids. Chlorine is an important part of the hydrochloric acid produced by the stomach. Dietary deficiency is almost unknown. Acute chloride deficiency is seen in some cases of dehydration (low sodium and low chloride) and heat illness.
FUNCTIONS:
1. Maintenance of water balance, acid/base balance, and osmotic pressure.
2. Functions in the blood to aid in the excretion of CO2 in the lungs.
3. Part of the acid produced in the stomach.
FOOD SOURCES:
1. Watercress, cabbage, spinach, and lettuce.
2. Tomatoes, radishes, asparagus, celery, cucumbers, parsnips, carrots, onions, and turnips.
3. Pineapple
RECOMMENDED ALLOWANCE:
1,700-5,100 mg in adults
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