Essential minerals and their food sources.
Body needs many minerals, Minerals keeps body healthy and plays key roles in several body functions. A balanced diet usually provides all of the essential minerals. Minerals required for the body are called essential minerals
Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals).
The five major minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium.
Calcium : Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium helps our blood clot, nerves send messages and muscles contract. About 99 percent of the calcium in our bodies is in our bones and teeth. It also plays a significant role in milk production during pregnancy.
Food sources of calcium are Raw Milk, Kale, Sardines, Yogurt or Kefir, Broccoli, Watercress, Bok Choy, green leafy vegetables, broccoli, kale, bok choy, sardines, salmon, turnip greens, kelp, dried figs and oysters are a good source of calcium.
Phosphorus : Phosphorous is also present in smaller amounts in cells and tissues throughout the body. Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. It also helps reduce muscle pain after a workout. Like calcium, phosphorus is required to build strong bones and teeth. It helps the cells to function properly and make energy.
Food sources of Phosphorus are high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts, whole grains etc.,
Potassium : Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function, potassium is necessary for maintaining the fluid balance and regulating blood pressure. It is also an electrolyte, a substance that conducts electricity in the body
Food sources of potassium are Potatoes, tomatoes, avocados, citrus fruits, bananas, cantaloupes, fatty fish, poultry, spinach and celery.
Sodium : Sodium is both an electrolyte and mineral. It helps keep the water and electrolyte balance of the body. Sodium is also important in how nerves and muscles work. It is essential fluid mineral that keeps a control over your blood volume to regulate blood pressure.
Food sources of sodium are unrefined organic sea salt, kelp, beets, okra, coconuts, carrots, and dried fruits such as apricots, figs, and raisins are sodium-rich foods.
Magnesium : It keeps your kidneys, heart and brain healthy. Magnesium is a co factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
Food source of magnesium are Beans and nuts, Whole grains such as brown rice and whole wheat bread, Green leafy vegetables, legumes, bran cereals and seeds like pumpkin, sunflower and flaxseeds etc.,