Minerals

Guide to Minerals - Benefits, Deficiency, Rich Food Sources and other information 
 

Minerals are inorganic substances like sodium, potassium, chlorine, phosphorus, magnesium, calcium, iodine, iron, cobalt, copper. Minerals are the most basic form into which organic matter can be broken. Minerals play an important role in the health of your body in terms of healthy bones, teeth, hair, nails, nerve and muscle activity and regulation of body fluids.
Benefits of Minerals

Minerals are essential for regulating and building the cells which make up the body. Minerals help to maintain the volume of water necessary for the life processes in the body. These are essential for the proper growth and assimilation of the organic substances, and development of every part of the body. Each of the essential food minerals does a specific job in the body, while some of them do extra work in teams to keep the body cells healthy. Even slight changes in the concentration of the important minerals in the blood may rapidly endanger life.
Sources of Minerals

Plants incorporate minerals from the soil into their own tisses. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals. Minerals, as they occur in the earth in their natural form, are inorgainc or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. Green leafy vegetables are the best source of many minerals.
Minerals are classified into two categories: major and minor, on the basis of intake level.
Major Minerals: More than 100 mg is required per day.
Minor or trace Minerals: Less than 100 mg is required per day. 



Total Mineral Content Required in the Body

In the above graph, minerals from calcium to magnesium are major minerals, and minerals after that are trace minerals. 

Please see the following minerals chart for your reference:Mineral Benefits Recommended Daily Allowance Food Sources Deficiency Symptoms 
Calcium Builds and maintains bone strength, which prevents stress fractures, Builds and maintains teeth, Helps regulate heart function, Assists in muscle growth and contraction. Adults 1200 mg 
Children 800 mg 
Infants 500 mg 
Pregnant & Lactating Women 1200 mg Milk & milk products, Calcium fortified juices, Beans, Oranges, Broccoli Spontaneous nerve discharge and tetany (cramps)
Chlorine Maintains nerve impulses that control the muscles, Maintains water balance and distribution, Needed for the production of stomach acid. Adults 750 mg 
Children 600 mg Table salt (sodium chloride) Acid-based imbalance
Magnesium Aids in the body's enery production, Combats stress, Assists in bone growth, Helps regulate body temperature. Men 350 mg 
Women 300 mg 
Children 150-200 mg 
Infants 40-60 mg Bananas, Green vegetables, Corn, Apples, Whole wheat bread Increased nervous system irritability, vasodilation, and arrhythmias
Phosphorus Helps in almost every chemical reaction in the body, assists in the use of carbohydrates, fats, and proteins for energy, Stimulates heart and muscle contractions, Prevents tooth decay. Adults 1200 mg 
Children 800 mg Meats, Fish, Chicken, Eggs, Whole grains, Chocolate! Loss of energy and cellular function
Potassium Aids in the conversion of glucose to glycogen, Nourishes the muscles, Stimulates the kidney to get rid of body wastes. Adults 2000 mg 
Children 1500 mg Bananas, Green leafy vegetables, Oranges, Potatoes, Raisins, Dried beans Muscle weakness, abnormal electrocardiogram, and alkaline urine
Sodium With water, helps retain fluids that counteract dehydration, Helps our bodies produce a thirst sensation so we'll drink more fluids. Adults 500 mg 
Children 400 mg Seafood, Poultry, Carrots, Beets Nausea, vomiting, exhaustion, and dizziness
Iron Along with protein, helps form hemoglobin, which carries oxygen from the lungs through the blood to the body tissues, which includes the muscles. Men 10-12 mg 
Women 15 mg 
Children 10 mg 
Pregnant Women 30 mg Beef, Lamb, Pork, Leafy green vegetables, Iron fortified cereals, Breads Anaemia, decreased oxygen transport, and energy loss
Selenium Boosts your immune system and helps protect your body from cancer. Men 70 mcg 
Women 55 mcg 
Children 20 - 30 mcg 
Infants 10 - 15 mcg 
Pregnant Women 65 mcg 
Lactating Women 75 mcg Seafood, liver, lean meats, grains No specific symptoms 
Zinc Helps remove carbon dioxide from excercising muscles, Aids in healing, Boost the immune system, Protects against pollution. Men 15 mg 
Women 12 mg 
Children 10 mg 
Infants 5 mg Lean meats, liver, eggs, seafood, whole grains, dairy pr