In this article, Healthlab will be talking about minerals, especially Macro minerals.
There are 18 types of minerals which are essential to our body, both those already contained in our body and those from the food that we eat. We can divide minerals into 2 major groups. The first group – Macro Minerals are used by our body at a rate of more than 100mg per day. The second group – Trace Minerals are used by our body at a rate of less than 100mg per day.
This article is about the Macro Minerals; there are seven types:
CALCIUM – helps keep our teeth and bones strong and healthy, decreases the risk of having Osteodystrophy and fragile bones and helps with weight control. The sources of Calcium are milk, cheese, tofu, soybean, peanut, dry nuts, walnuts, sunflower seeds, broccoli, green cabbage, sardine, and salmon. However, if we received more than 2,500mg of calcium per day, it may cause high calcium in the blood resulting in constipation and increasing the risk of kidney stones and infection of the urinary tract.
PHOSPHORUS – helps in creating bones and teeth, Carbohydrate absorption and creating neurons. The sources of Phosphorus are egg, fish, poultry, meat, beans, whole-wheat, grain, and other grains. Lack of Phosphorus may cause Gingivitis and Rachitis.
POTASSIUM – helps keeping balance of the water in our body, maintain our heart rates and mental functions transmitting oxygen to the brain and disposing body waste. The sources of Potassium are yogurt, fruits with sour taste, banana, peach, guava, cantaloupe, tomato, all green vegetables and beans. An excessive amount of Potassium (more than 18g per day), can be harmful to our body, but lack of Potassium may also result as Edema and Hypoglycemia.
MAGNESIUM – helps with lipid metabolism and converted into energy, decreases the pain of angina and protects the formation of calcium kidney stones and stones in the gallbladder. The sources of Magnesium are fish and shellfish, beans, almond, whole-wheat, grains, other grains, fig, dark green vegetables, and banana. A lack of Magnesium may diminish protective immunity, cause malfunction in the muscular system and digestive system, destroy certain nerve systems, and cartilage deterioration.
SODIUM AND CHLORIDE – helps maintain the nervous system and muscular system, and helps with the dissolution of Calcium and other minerals which are blood soluble. The sources of Sodium are salt, aquatic animals with shells (shrimp and crab), dried meat, bacon, carrot, beetroots, and artichoke. Chloride helps keep the balance of the water and acidity – alkalinity in our body. Chloride can be found in most natural food and in meats and other kind of food which are flavored with salt. Lack of Chloride usually happens together with the lack of Sodium. Receiving a limited amount of Sodium Chloride may cause the chloride level in urine to be lower, followed by the decease of chloride levels in tissue. Loss of Sodium by sweat or diarrhea will caused loss of Chloride also. In case of vomiting, our body may loss Chloride more than Sodium. Lack of Sodium and Chloride may cause High Blood Pressure resulting in nerve pain and the incomplete digestion of carbohydrates.
SULPHUR – is an essential mineral in keeping strong and healthy hair, skin and nails. The sources of Sulphur are lean meat, egg, fish, dry beans, garlic, kale, and cabbage. There is still no suggested amount of Sulphur to be taken per day. Next time – Trace Minerals.