Certain minerals are necessary for the proper functioning of the human body. They give strength and rigidity to certain body tissues and help with a number of body functions. The tiny amounts of minerals required by the body have definite limits. Excesses can be toxic. Minerals work with each other in many different combinations. Each has a specific purpose, but a mineral seldom acts all by itself.
Calcium
Ninety-nine percent of the calcium in the body is in the skeleton _98 percent in the bones, 1 percent in the teeth. It helps blood clot and helps nerves and muscles, including the heart, react normally. Our need for calcium is lifelong _20 percent is replaced each year. Children and pregnant or nursing women need more calcium than other people.
Milk and milk products are our greatest sources of calcium. Fish bones such as those eaten in sardines and dark green leafy vegetables are sources of calcium, too. Most of the daily requirement of calcium for an adult is provided by just two glasses of milk a day or its equivalent.
Iron
Iron combines with protein to make hemoglobin, which carries oxygen in the blood from the lungs to the muscles, brain, and elsewhere. Iron helps cells use oxygen. Lack of iron can cause iron-deficiency anemia which, in turn, can cause lack of sleep, energy, and appetite. Organ meats (liver, kidney, heart) and red meats are great iron sources. Oysters, eggs, whole grain and enriched cereals, dried fruits (especially raisins and prunes), dark green leafy vegetables, dried beans, peas, and nuts supply some iron, too.
Phosphorus
Ninety percent of the body’s phosphorus is deposited as inorganic phosphate in the bones and teeth. The other 10 percent is located in cells as organic phosphorus. Phosphorus is found in many of the same foods that provide calcium and protein foods.
Iodine
The thyroid gland needs iodine to make thyroxin, the regulator of certain body processes. Iodine shortages can cause goiter (enlarged thyroid). Anyone who has lived in the American Midwest knows that it is called the “Goiter Belt” because of its great distance from the sea, the major source of iodine. The addition of iodine to salt has helped prevent goiter.
Fluorine
Fluorine is the name of the pure element. When in solution or combination with other materials, it is called fluoride. It helps prevent tooth decay, and it also helps develop stronger bones.
Fluoridation of community water supplies has been endorsed by the American Dental Association and leading medical groups. Dentists can also supply a fluoride compound directly to the teeth. If you aren’t sure whether there is fluoride in your water supply, check with your dentist.
Sodium, Potassium, Chlorine
These three minerals help in the transport of fluids in and out of cells and in the maintenance of a normal balance of water between fluids and cells. Sodium and potassium are vital to normal nerve responses and muscle contractions (including the heart). Sodium, potassium, and chlorine are essential in maintaining the balance of acid and alkali of the blood.
Sulfur, Copper, Cobalt, Molybdenum, Manganese,Selenium, and Zinc
Sulfur is active in every cell of the body and is an integral part of sulfur-containing amino acids. Copper works hand in hand with iron to make hemoglobin in the blood. Iron needs copper to work with. All of these elements are in adequate supply in the normal diet. Supplementation, other than under a doctor’s care, could be dangerous.
Nutrition Eating “A Guide To Nutrition Healthy Eating and Nutrition Information ”
