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The American Heritage® Dictionary of the
English Language provides us the following definition for
the word mineral:
min·er·al (min er-al) noun/
"1. A naturally occurring, homogeneous inorganic solid
substance having a definite chemical composition and characteristic
crystalline structure, color, and hardness.
2. An inorganic element, such as calcium, iron, potassium,
sodium, or zinc, that is essential to the nutrition of humans,
animals, and plants."
Minerals are inorganic chemical elements that
the body needs for healthy growth and metabolism. They are
also involved in making hormones and enzymes. Minerals are
just as important as vitamins, and in fact work in conjunction
with vitamins to perform many bodily functions such as bone
formation, heart function and digestion.
Dietary mineral refers to inorganic compounds
necessary for life and good nutrition. Some of these are scientific
minerals as salt; others are elements, as potassium, calcium,
iron, zinc, magnesium, copper. These can be naturally occurring
in food or added in elemental or mineral form, such as calcium
carbonate or sodium chloride. Some of these additives come
from natural sources such as ground oyster shells. Sometimes
minerals are added to the diet separately from food, as vitamin
and mineral supplements and in dirt eating, called pica or
geophagy.
Many minerals are brought into the food chain of plants and
animals through the soil, and the mineral content of soil
varies from region to region, often leached out through poor
farming methods. Some experts believe that the soil in many
agricultural areas is so depleted of vital minerals that supplements
are now necessary to ensure the body gets an adequate supply
of some of these essential elements.
The distinction between a mineral and a trace
element is the daily amount that your body needs. If you need
over 100 mg of a particular element it is considered a mineral
- or macro-mineral. Anything less and it is considered a trace
element.
The
Major Minerals required for health are Calcium, Magnesium,
Phosphorus, Potassium, Sodium, and Iron. The importance and
function of each is presented below:
Calcium
Calcium
is the major component of bone and is required for bone formation.
Calcium is required for cell transport, for nerve cell functioning,
is essential in muscle functioning and is vital to provide
normal blood clotting.
Interactions:
Efficient absorption of calcium requires Vitamin B12, therefore
a deficiency of calcium could arise by poor vitamin B12 status.
Vitamin D also aids absorption. Calcium and magnesium also
interact in normal cell function.
Disease
Implications
- Osteoporosis
(thinning of the bones) can arise from deficiency of calcium.
Adequate calcium intake reduces the risk of developing the
disease.
- All
normal bone function affected by calcium deficiency.
- Deficiency
results in Rickets in children.
- Tiredness
and Muscular dysfunction results from low calcium.
- In
excess, calcium causes diseases of the kidney; development
of kidney stones.
Magnesium
Magnesium is essential for normal muscular function and normal
heart rhythm, is essential for bone mineralization and growth.
Magnesium acts as a co-factor for a host of enzymes and is
essential for vitamin C and calcium metabolism.
Interactions: works in conjunction with calcium,
sodium, potassium in normal cellular function; Vitamin B2
known to affect the interaction between magnesium and calcium.
Toxicity not an issue.
Disease
Implications:
- Deficiency
leads to problems with heart, kidney, high blood pressure.
- Nerves
and muscles affected by low magnesium.
Phosphorous
Phosphorous
is necessary for healthy bone and teeth. Bone is made up of
more than 80 % phosphorous and is essential for proper growth.
Phosphorous is also an important component of energy producing
molecules.
Interactions: Vitamin B6 helps maintain proper levels
of phosphorous.
Phosporous retention in kidney can result from vitamin D deficiency.
Phosphorous helps body utilize calcium. Zinc affects phosphorous
bioavailability.
Disease
Implications:
- Deficiency
symptoms include muscular weakness, defect in growth.
- Deficiency
also leads to defective bone function and can contribute
to arthritis
- Alcoholism
can cause deficiency.
- Although
deficiency gives rise to serious impairment of function,
deficiency is relatively rare for this mineral as dietary
intakes normally provides enough phosphorous.
Potassium
Potassium
is vital for normal cellular transport of nutrients and is
essential for normal muscle functioning. It also is necessary
for healthy heart and kidney function, fluid homeostasis and
for proper functioning of the nervous system.
Interactions:
Works with calcium, sodium and magnesium in cellular function
Disease Implications:
- Deficiency
leads to muscular weakness and lethargy.
- Deficiency
also leads to poor growth
- Cardiac
disturbance in potassium deficiency.
Sodium
Sodium (Na) is the major positively charged ion in the extra-cellular
fluid and plays a variety of fundamental roles within the
body. It plays a large role in fluid balance, with different
variations of sodium determining the shift of water by osmosis
from one area of the body to another. Sodium is an active
transport mechanism and is essential for the passage of metabolic
materials through cell walls.
Interactions: Sodium, along with potassium, is responsible
for balancing the response of nerves to stimulation, travel
of nerve impulses to muscles, and muscle contraction. Along
with chloride and bicarbonate, sodium is important for the
proper regulation of the acid-base balance of the body.
Disease Implications:
- Abnormal
serum sodium levels can affect the action of the nerves
and muscles, especially of the heart.
- Too
much sodium can damage our kidneys and increases the chances
of high blood pressure.
Iron
Iron is an essential part of hemoglobin; the red coloring
agent of the blood that transports oxygen through our bodies.
It is assimilated through the consumption of meat, whole meal
products, potatoes and vegetables. The human body absorbs
iron in animal products faster than iron in plant products.
Interactions: Iron is found in every cell of the body and
is the primary transporter of oxygen around the body and every
cell in the body needs oxygen.
Disease Implications:
- Iron
ensures a Healthy Immune System. Low iron stores cause the
body to be prone to more frequent infections
- Iron
is essential in the chemical reactions that produce energy
from food. Low iron levels may not allow the body to use
all the energy available to it.
- Iron
deficiency can cause one to become tired, have reduced ability
to exercise, have poor stamina, get frequent infections,
and become lethargic.
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