Minerals play essential role for the growth and development of body, different minerals are important for different part of body like mineral for bones and teeth, mineral for formation haemoglobin and mineral for brain etc.
Classification of Minerals
On the basis of requirement and quantity of these minerals in the body it can be divided into major minerals (elements) and trace minerals (elements).
- Major elements
This includes calcium, phisphorus, sodium, potassium, chlorine, sulphur and magnesium etc.
- Trace elements
Body requires them in a very minute quantities like iron, iodine, fluorine, cobalt, zinc, copper, maganese etc.
List of major minerals or elements.
Calcium
Function Formation of bones and teeth and maintain their sparkle.
Coagulation of blood.
Blood circulation.
Contraction of cardiac muscles.Maintain balance between nerves.
- Source of calcium
Milk and milk products.
Green leafy vegetables and oilseed or coconut.
Fish, eggs, fruits (apple) etc.
- Daily Requirement
For Adult 400-500mg.
During infancy, prednancy and lactation it goes up to one gm per day.
- Defficiency affects
Weakness of bones and teeth, rickets and lack of development.
Phosphorus
Function Helps in the production of phospholipids.
Important in the metabolism of fats, protein and carbohydrate.
- Sources of phosphorous
Phosphorus is found in oilseeds in the form of phytine.
Pulses, cereals, meat and fish.
- Daily Requirement
1-2mg.
- Deficiency affects
Weakness of bones and tooth decay.
Magnesium
Function Necessary for the metabolism of calcium and phosphorus and activates many enzymes.
- Sources of magnesium
Maize, Bajra, wheat, green gram, almonds and ground nuts, cocoaand coffee etc.
- Daily Requirement
200-300mg
- Deficiency affects
Deficiency of magnesium can caues, Dipression, weakness of muscles & cramps in muscles.
Sodium chloride
Function This mineral maintains the osmotic pressure in blood and other fluids and maintains pH.
- Sources of sodium chloride
It is available in many food stuffs and can be taken separately.
- Daily Requirement
10-15 gm.
Also depends on climate.
- Deficiency affects
It's deficiency causes tiredness, difficilty in breathing on exertion and mental fatigue.
Potassium
Function It maintains pH of cellular contents and regulates osmotic pressure, and relaxes muscles of heart.
- Sources of potassium
Fruits like banana, apple dryfruits like almonds, dates.
Cauliflower, peas, potato, Spinach and milk, cocoa or groundnut.
- Daily Requirement
Ordinarily the requirement for this mineral is met through food.
- Deficiency affects
Weakness and mascular paralysis.
Iron
Function One of the important mineral its help in formation of haemoglobin.
Transport oxygen within the blood and helps in development of brain.Conduct mascular fumction , increases body resistance and assist in cell respiration.
- Sources of Iron
Spinach, guvava, mango, banana and cereal beans .
It also found in meat, fish, egg and some spices e.g jeera.
- Daily Requirement
Boys 20-25mg
Girls 30-35mg
Adult male 24mg
Pregnancy 40mg
Lactation 32mg
- Deficiency affects
It's deficiency cauaes nutritional anaemia, decreases resistance against infection.
Loss of working capacity and weakness.
Also lead to increased mortality and morbidity.
List of Trace minerals or elements.
Iodine
Iodine has an important role in the synthesis of thyroxine which is produced by a gland called thyroid.
If iodine is not taken in sufficient quantity then it results in enlargement of throid gland which is called goitre.
Iodine is a trace element which helps in growth, development and wellbeing of human.
It is found in a large amount in sea salt, sea fish, cod liver oil and traces found in milk, meat and vegetables.
- Daily Requirement
It's daily requirement for adultis is 0.15-0.2mg.
- Deficiency
It's deficiency causes goiter, impaired muscular development and mental retardarion.
Copper
Healthy human body contains about 100-150mg of copper. It is found in red blood cells amd plasma.It is found in green vegetables and fruits.
- Deficiency
It's deficiency can cause anemia.
- Daily Requirement
For an adult 2 micrograms.
Fluorine
This is mainly found in bones and teeth.
Main source of fluorine is drinking water some food like sea fish, chees also contain fluorine.
- Deficiency
It's deficiency causes dantal carries.
(But is excess can cause fluorosis the skeleton gets deforms).
Zinc
It is present in higher amount in bones, teeth, and pancreas. A normal adult body contains 1.4 to 2.3gms of zinc.
It is obtained from both vegetables and meat sources.
Daily requirement for adult is 1p to 15mg.
- Defficiency
Its deficiency can cause hamperd development, immaturity of male & female sexual organs, anaemia and dwarfism.
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