Human Nutrition 3(3+0)

Lesson 33 : Minerals

Role of Minerals

Calcium Calcium helps to maintain strong bones and teeth. It is also involved in nerve function. Helps in lowering the blood pressure. Calcium is present in milk, yoghurt and other dairy products. Calcium is also found in broccoli, almond, sardines and other small fish (eaten along with the bones). Calcium deficiency is characterized by symptoms such as muscle weakness and back pain.
Iron Iron is important in red blood cell formation. It is essential in the transportation of oxygen in the body, as well as the formation of red blood cells. Iron deficiency cause anemia. Symptoms include paleness and weakness. Iron is found in foods such as eggs, liver and dry fruits.
Magnesium Magnesium is essential in converting blood sugar into energy, as well as maintaining a normal heart rhythm and regulating blood pressure. It is found in green leafy vegetables, nuts and bananas. Magnesium deficiency is characterized by irregular heartbeat, kidney stones may form.
Zinc Zinc is associated in enhancing the immune system while helping maintain growth and development. It is found in leafy vegetables, whole grains and eggs. Zinc deficiency results in hair loss, delayed growth and skin inflammation.
Iodine Iodine is essential for development and growth. It helps the thyroid gland to manufacture hormones. Iodine deficiency leads to dry skin, fatigue, and an enlarged thyroid gland. Iodine is present in table salt, seaweed and sea fish.
Chromium Chromium is responsible for stabilizing blood sugar levels and breaking down body fats, lowering 'bad' cholesterol. Chromium deficiency is exhibited through symptoms such as fatigue and mood swings. It is present in red meats, cheese, whole wheat bread, mushrooms etc.
Potassium Potassium helps to maintain low blood pressure and to convert glucose (blood sugar) into glycogen, which is a storage form of carbohydrates in the body. Potassium is found in high amounts in fresh fruits and vegetables as well as in nuts. Deficiency symptoms include nausea, weakness and excessive thirst.
Sodium Sodium is required for normal functioning of muscles and nerves. Sodium coupled with potassium, helps to regulate fluid in the body. Deficiencies are rare, but are characterized by nausea, dizziness, dehydration and muscle cramps. Sodium is found in shellfish, butter, green leafy vegetables and some fishes.
Fluoride Fluoride is very important for healthy teeth and for protecting the enamel against tooth decay. Tooth decay is a symptom of fluoride deficiency, and so brushing teeth daily is imperative in fighting against decay and plaque. Fluoride is an ingredient of tooth paste.
Sulphur Sulphur is essential for the formation of protein in the body, as well as removing toxins from the blood. It is found in meat, poultry, shellfish, legumes, pulses and beans. It can delay the onset of diseases relating to old age.