Food has certain other essential constituents called minerals. They are important for growth and development and various regulatory functions of the body. Like vitamins, the minerals are also needed in small amounts. There are a number of minerals required by the body.
Calcium
Compared to other minerals, calcium is present in a large quantity in our body. It is present in almost every cell of the body. But the maximum amount is in the bones and teeth along with the mineral phosphorus.
Calcium is found in many foods. Getting enough of this nutrient is important because the human body cannot make it. Even after you are fully grown, adequate calcium intake is important because the body loses calcium every day through the skin, nails, hair, and sweat, as well as through urine and feces. This lost calcium must be replaced daily through the diet. Otherwise, the body takes calcium out of the bones to perform other functions, which makes the bones weaker and more likely to break over time.
Sources:
Calcium can be obtained in our diet from milk and milk products, except butter. Green leafy vegetables such as spinach are also rich sources of calcium. Animal foods such as meat, fish and eggs also provide some amount of calcium to us. Cereals are good source of calcium.
Functions:
The major role of calcium is to build our bones and teeth and keep them healthy. This function is performed in combination with phosphorus in the presence of vitamin D. Besides this, calcium also helps to regulate various body processes, for example, clotting of blood. Calcium is needed for our heart, muscles, and nerves to function properly. Inadequate calcium significantly contributes to the development of osteoporosis.
Iron
Another important mineral for the body is Iron. It is required in very small amounts by the body and is therefore also called a trace element.
Sources:
Whole grain cereals contribute a major share of iron to our diet. Other sources are green leafy vegetables, egg yolk, liver and meat.
Functions:
Iron plays a major role in the synthesis of hemoglobin which is the red colored pigment present in our red blood cells. It is this hemoglobin which carries oxygen from the lungs to the tissues and carbon-dioxide back from the tissues to the lungs. Iron-deficient people tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people become fatigued even when their hemoglobin levels are normal.
Iodine
Another trace element whose deficiency is commonly found is Iodine. Iodine is an important constituent of the thyroid hormones which are necessary for maintaining normal metabolism in all cells of the body.
Iodine is present in the soil from where it is taken up by the plants. So if the soil is rich in iodine, the crops grown on it are a good source of iodine in the diet. In hilly areas where the soil is easily washed off by rains and melting snow, the deficiency of iodine is more commonly seen. Iodized salt and sea foods are very rich in iodine.
Sodium
Sodium is an essential mineral which along with potassium helps to regulate the body’s fluid balance. Unlike other minerals, sodium (or sodium chloride, alias salt) has a recognizable and popular taste, and is widely added to snack foods and other processed foods.
The body uses sodium, potassium and other electrolytes to maintain a healthy fluid balance, and avoid dehydration. Thus sodium intake is linked to water retention and associated swelling (edema). Excess intake of salt is one of the commonest reasons why people develop fluid retention. Excess sodium intake is linked with high blood pressure and heart disease also.
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