Minerals

At least 20 different minerals are known to play a role in controlling the metabolism or maintaining the function of specific body tissues. Some minerals, like magnesium, potassium, calcium, and sodium, are needed in fairly large amounts. Others, like iron, zinc, copper, selenium, fluoride, and iodine are only needed in tiny quantities, but are still required for numerous chemical processes in the body. A balanced diet usually supplies all the necessary minerals, but deficiencies of iron, calcium, and iodine are not uncommon and supplements are often included in staple food like bread and flour.

Some examples of Minerals are:

1. Sodium
Sodium is needed by the body to control the body's water balance, maintains normal heart rhythm and to help in the generation of nerve impulses and muscle contraction. Almost all food contain sodium. Apart from table salt, which is added for flavour, the main dietary sources are processed food, smoked or cured meats and fish, snack food, pickles, bread, cereals, cheese, and water treated with a water-softener.

2. Calcium
Calcium forms and maintains teeth and bones. It controls transmission of nerve impulses and help efficiency of muscle contraction. It also helps in blood clotting. Sources of calcium in the diet include milk, both whole and skimmed, dairy products, green leafy vegetables, dried peas, beans, nuts, citrus fruit, fish with edible bones such as sardines and tinned salmon and hard water.

3. Potassium
Potassium controls body's water balance, maintains normal heart rhythm and helps in the generation of nerve impulses and muscle contraction. The main sources of potassium in the diet are bread and whole grain cereals, green leafy vegetables, pulses and beans, meat, milk and fruit, particularly bananas and oranges.

4. Iron
Iron is found in meat, fish, liver, egg yolks, bread, some green leafy vegetables, cereals, nuts and beans. Iron helps form haemoglobin and myoglobin that, respectively, carry oxygen in the red blood cells and inside muscle cells. Iron aids production of enzymes which stimulate metabolism. Deficiency may occur in children on a poor diet and some women.

5. Fluoride
Fish provides a rich source of fluoride. This mineral is also found in tea, coffee, and soya beans. Drinking water also may contain a naturally high level of fluoride. The function of fluoride is to help strengthen bones. Fluoride hardens tooth enamel which helps prevent dental decay.

6. Zinc
Tiny amounts of zinc are found in many different food. The main dietary sources are lean meats, fish, and other sea food such as oysters. It is also found in beans, whole grain cereals, eggs, nuts and wholemeal bread. Zinc assists wound healing. It maintains skin and hair and enables growth and sexual development to occur naturally. Lastly, it helps to control the activities of many different enzymes.

7. Selenium
Selenium protects cells against damage from oxidizing substances found in the blood. It may reduce the risk of developing some cancers and also help to preserve the elasticity of the body tissue. The main sources of this mineral are meat, fish, shellfish, whole grain cereals, and dairy products. The amount of selenium provided by any particular vegetable varies according to the selenium content of the soil it was grown in.

8. Copper
Copper controls enzyme activity that stimulates the formation of connective tissues and pigments which protect the skin. Copper also assists in the production of haemoglobin from iron. The minute quantities of copper required by the body are found in liver, shellfish, peas, nuts, dried beans, mushrooms, grapes, whole grain cereals, and bread.

9. Iodine
Iodine assists in the formation of thyroid hormones that control development and growth, and also the production of energy inside the body's cells. The best sources of iodine are salt-water fish and shellfish. Levels in other food depend entirely on the iodine in the soil or in animal feeds. Iodine may be added to salt and bread in areas where the soil is deficient.

10. Magnesium
Magnesium-rich food include nuts, soya beans, milk, fish, green vegetables, whole green cereals, bread and hard water. The function of magnesium is to form and maintains healthy teeth and bones. Magnesium controls transmission of nerve impulses and contraction of muscles. It activates energy-producing chemical reactions inside cells. Magnesium supplement can be purchased at Magonate.com.