WHAT IS A
MINERAL?
Minerals
are essential inorganic vitamins, and their presence and intervention in our
frame is vital for the pastime of cells. Humans require notably small amounts
of minerals, that is why they're labeled as micronutrients 1 .
The
characteristic of minerals will vary according to their type, however some of
their predominant features and characteristics are:
Help
modify frame tactics: fluid stability, muscle contraction and nerve impulses.
Give shape
to the body (4% of frame weight).
They are
not destroyed with warmness.
They are
absorbed inside the gut.
They are
transported: through the blood or bind to proteins and turn out to be
structural.
WHAT ARE
MINERALS FOR AND HOW ARE THEY CLASSIFIED?
Minerals
have numerous functions inside the human frame, and are normally classified
into macroelements (they may be required in extra portions in the food plan)
and microelements (they're required in small portions). The foremost minerals
inside the human body according to their class are:
Macroelements
: Also called main minerals. They are required in extra than 250 mg daily:
calcium, phosphorus, magnesium and the electrolytes of sodium, chlorine and
potassium.
Microelements
: Known as hint factors. They are required in less than 20 mg day by day:
chromium, copper, fluorine, iodine, iron, manganese, selenium and zinc.
We will
describe some of these minerals beneath:
Calcium :
More than ninety nine% of the calcium in our body is discovered in the bones
and enamel. Calcium is a macromineral absorbed with the aid of our skeleton,
and the bones characteristic as a reserve for this mineral.
Magnesium
: An critical macromineral present on the whole in bones and most human tissues
2 .
Iron :
Iron, a micro-mineral, is found in our red blood cells, mainly in hemoglobin,
which is responsible for transporting oxygen to diverse components of the body.
Unlike different minerals, iron isn't depleted in our body except there is
blood loss 2 .
Iodine :
Most iodine is observed within the thyroid glands. This micro mineral is vital
for the generation of thyroid hormone, an vital hormone for the law of
metabolism 2 .
Fluoride:
An vital micromineral for dental fitness, which, similarly to its antiseptic
power, hardens enamel, making it extra proof against cavities 3 .
Zinc :
Needed for increase, immune machine function, wound healing, and lots more. It
additionally plays a key role in preserving imaginative and prescient 4 .
WHAT
MINERALS DOES EACH OF THE FOOD GROUPS CONTAIN?
Discover
the foods that contain minerals labeled via food agencies:
Vegetables
and culmination : All end result and vegetables contain vital minerals,
consisting of potassium, calcium, magnesium, phosphorus, iron, and zinc. Its
content material varies in step with the form of veggies and fruit, so it's
miles recommended to select vegetables and fruits of various colors to achieve
a greater diversity of minerals 5 .
Legumes and
foods of animal starting place : Legumes are a terrific source of minerals
which include calcium and iron 6 . Foods of animal beginning, such as milk and
its derivatives, also are rich in calcium and phosphorus, while meat, fish and
eggs have a tendency to be rich in iron, calcium or magnesium and zinc 7 .
Cereals
and tubers : Cereals are considered an adequate supply of minerals, and the
germ is one of the parts that consists of a higher attention of this nutrient.
Phosphorus is the macroelement determined inside the highest quantity in
cereals, however additionally they contain magnesium, potassium, iron and zinc
8 . As for tubers, potassium is the primary mineral in root vegetation, and
they're also a source of iron and magnesium
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