MINERALS

Lets first know what are Minerals ?? A mineral is a naturally occurring substance, representable by a
chemical formula ,that is usually solid and inorganic , and has a crystal structure .The word mineral has a
nutritional importance as there are many inorganic chemicals that organism need to grow ,repair tissue,
metabolize and carry out other body processes. Our body needs a lot of minerals, commonly known as
essential minerals .Essential minerals are divided into two categories
1) major minerals( macrominerals )
2) trace minerals( microminerals )
Both of the above groups of minerals are extremely and equally important , its just that microminerals
are needed in smaller amounts than macrominerals . The amount needed in the body are not an
indication of their importance.
A balance diet should provide all the essential minerals. There are seven major dietary minerals calcium,
phosphorus , potassium , sulfur , sodium , chlorine and magnesium. Other important trace dietary
minerals important for mammalian life include iron , cobalt, copper , zinc, manganese, molybdenum,
iodine, bromine and selenium. Many of the dietary elements may be naturally present in the food ( e.g.
calcium in dairy milk) or added to the food (e.g., orange juice fortified with calcium ,iodized salt i.e. salt
fortified with Iodine ) .
Macrominerals :
Lets discuss about macrominerals ,their sources and their functions.

Sodium : It is needed for proper fluid balance, nerve transmission, and muscle contraction. Major
sources of sodiums are table salt, soy sauce; large amounts in processed foods; small amounts in milk,
breads, vegetables, and unprocessed meats. Insufficiency can cause hyponatremia.
RDA : 1500 mg

Chlorine : It is needed for proper fluid balance, stomach acid and in cellular pump functions. Major
sources are table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats,
breads, and vegetables. Insufficiency can cause hypochloremia.
RDA : 2300 mg

Potassium : It is needed for proper fluid balance, nerve transmission, and muscle contraction. Major
sources are meats, milk, fresh fruits and vegetables, whole grains, legumes. Insufficiency can cause
hypokalemia.
RDA : 4700 mg

Calcium : It is important for healthy bones and teeth; helps muscles relax and contract; important in
nerve functioning, blood clotting, blood pressure regulation, immune system health. Major sources
include milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy
milk; greens (broccoli, mustard greens); legumes. Insufficiency can cause hypocalcaemia.
RDA : 1300 mg

Phosphorus : It is important for healthy bones and teeth; found in every cell; part of the system that
maintains acid-base balance . Major sources includes eat, fish, poultry, eggs, milk, processed
foods .Insufficiency can cause hypophosphatemia.
RDA : 700 mg

Magnesium : It is found in bones; needed for making protein, muscle contraction, nerve transmission,
immune system health. Major sources includes nuts and seeds; legumes; leafy, green vegetables;
seafood; chocolate; artichokes; "hard" drinking water. Insufficiency can cause hypomagnesemia, ,
magnesium deficiency
RDA : 420 mg

Sulfur : It is found in protein molecules. Majorly occurs in foods as part of protein: meats, poultry, fish,
eggs, milk, legumes, nuts
RDA : Relatively large quantities of sulfur are required, but there is no RDA, as the sulfur is obtained
from and used for amino acids, and therefore should be adequate in any diet containing enough protein.

Microminerals :
Trace minerals are needed in very small amounts by the body . Let us discuss about trace minerals , their
functions and their functions .

Iron : It is a part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body;
needed for energy metabolism. Majorly found in organ meats; red meats; fish; poultry; shellfish
(especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals;
and fortified cereals. Insufficiency can cause anemia.
RDA : 18 mg

Zinc : It is a part of many enzymes; needed for making protein and genetic material; has a function in
taste perception, wound healing, normal fetal development, production of sperm, normal growth and
sexual maturation, immune system health. Majorly found in meats, fish, poultry, leavened whole grains,
vegetables. Insufficiency can cause zinc deficiency.
RDA : 11 mg

Iodine : It is found in thyroid hormones , which helps regulate growth, development, and metabolism.
Mainly found in seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products. Insuffiency
can cause iodine deficiency.
RDA : 0.150 mg

Selenium : Its an antioxidant . Majorly found in meats, seafood, grains. Insufficiency can cause selenium
deficiency .
RDA : 0.055 mg

Copper : It is a part of many enzymes; needed for iron metabolism. It is majorly found in Legumes, nuts
and seeds, whole grains, organ meats, drinking water. Insufficiency can cause copper deficiency.
RDA : 0.900 mg
Manganese : It is also part of many enzymes . It is widespread in foods, especially plant foods.
Insufficiency can cause manganese deficiency.
RDA : 2.3 mg

Flouride : It is involved in formation of bones and teeth; helps prevent tooth decay. Available in drinking
water (either fluoridated or naturally containing fluoride), fish, and most teas.
RDA : none

Chromium : It works closely with insulin to regulate blood sugar (glucose) levels. It is majorly unrefined
foods, especially liver, brewer's yeast, whole grains, nuts, cheeses.
RDA : none

Molybdenum : It is an important part of some enzymes. It is primarily found in legumes; breads and
grains; leafy greens; leafy, green vegetables; milk; liver. Insufficiency can cause molybdenum deficiency .
RDA : 0.045 mg

Cobalt : It is required in the synthesis of vitamin B12, but because bacteria are required to synthesize the
vitamin ,it is usually considered part of vitamin B12 deficiency rather than its own dietary element
deficiency.
RDA : none

Other elements have been suggested as essential, but such claims have usually not been confirmed
.These includes

Arsenic : Excess of them can cause arsenic poisoning .

Nickel : Excess of them can cause Nickel toxicity.
Boron
Lithium
Strontium : Excess of them can cause Rachitogenic .