Definition Minerals are elements required for human body for the several purposes like formation of blood

, bones and teeth even other tissues, osmoregulation of body fluids, control of physicochemical process etc. Some of the elements are needed in high amount i.e. more than 1 gram (Macro elements) and some of them are needed in low amount i.e. less than 1 gram (Micro elements). These minerals are generally found in Milk, cereals, fresh vegetables and fruits, sea foods, fishes and meats. Their deficiency in the human body creates different types of problems and diseases.
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Types of minerals
Minerals can be classified according to the amount your body needs. Major minerals Are those we need more than 100mg of a day. Calcium. Magnesium. Phosphorus. Potassium. Sodium. Chloride. Minor minerals (trace elements) Are those we need less than 100mg of a day. Chromium. Copper. Iodine. Iron. Fluoride. Manganese. Selenium. Zinc. The minor minerals are not less important than the major ones – all are needed for good health. Instead, deficiency depends on the natural availability of the mineral: if the mineral is found in lots of foods, it's unlikely your intake will be low. Chromium, copper, iodine, manganese and phosphorus are found in a wide variety of foods, so deficiency is rare. Sodium (salt) is the one mineral that we need to reduce in our diet.

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Recommended daily amounts (RDAs)
Micro vs milli
Check the letters after the RDA carefully. One microgram (mcg or µg) is a thousand times smaller than a milligram (mg). Throughout this factsheet the recommended daily amount (RDA) refers to the EU guidance that is used for nutrition tables on food products. There is no RDA for selenium and potassium.

On average 250ml (half a pint) of cows' milk or 150g yoghurt contains 300mg of calcium. okra. tuna            . savoy cabbage. Non-dairy food sources of calcium include: almonds. sesame seeds tofu calcium-enriched soya cheeses and milks. poultry or game. Vegetable sources of iron also contain salts (oxalates and phytates) that affect how well the body can absorb the iron. liver. watercress eggs lean red meat. lentils broccoli. sardines. blackcurrants. peas. spinach. Ask your doctor or pharmacist if you are concerned about your vitamin intake. so you should meet your body's calcium needs by eating a diet containing a balance of dairy and non-dairy foods.        Iron Your body needs iron for healthy blood and muscles.Nutritional requirements are often slightly different for young children. Oily fish and egg yolks are quite rich in iron. salmon. It also plays an active role in the body's immune system. Calcium This mineral is essential for strong bones and teeth. oysters. There are two types of iron in food: haem iron found in meat and offal (essentially the iron from blood and muscle) non-haem iron derived from some plants. A lack of calcium in the diet is a contributing factor to osteoporosis. kidney liquorice mackerel. Women lose iron when they menstruate. 5 to 20 per cent of the iron found in vegetable sources. sardines pulses. brazil nuts. spinach. High levels of calcium are found in dairy products such as milk and yoghurt. and during pregnancy and breastfeeding. grains and nuts. The RDA for an adult is around 800mg. and one in four British women don't get enough iron. but also contain substances that affect your body's ability to absorb the iron. hazelnuts broccoli. It plays an essential role in the production of the body's white blood cells and in the activities of the immune system. oysters. curly kale. figs. Some dairy products are high in fat. which improve your body's uptake of this mineral. watercress dried apricot and figs mackerel. This means you need to eat a lot more to get the iron that your body requires. adolescents. How much iron the body can absorb also depends upon the presence of vitamin C and folic acid. a condition that causes brittle bones in adults. curly kale. The body can absorb: 20 to 40 per cent of the iron found in meat. raisins beans (including baked beans). Lack of iron causes anaemia and symptoms such as tiredness and irritablilty. Sources of iron include: apricots. pilchards. prunes.

Magnesium is found in lots of foods. eggs. raisins brown rice. green leafy vegetables. Magnesium Magnesium helps to regulate potassium and sodium levels within the body. so the amount found in foods is dependent upon the farming methods used. mussels. venison. which are involved in the control of blood pressure.     Selenium We need small but regular amounts of this nutrient for a healthy liver. sweet corn lean meat milk. tuna sunflower seeds wholewheat bread. and regulating body temperature. and a reduction in the selenium content of the crop. Good sources include: Brazil nuts. liver garlic. yoghurt. okra. cheese crab.  nuts wholegrain cereals and wholemeal bread. nuts. It's also used in the release of energy. kidney. fish and nuts will ensure an adequate intake of selenium. figs. You should be able to get this amount from your daily diet. pulses courgettes. A diet that includes a combination of meat. lean meat. granary bread. prunes. salmon. sardines duck. teeth and muscles. A lack of zinc may be associated with skin problems. Selenium is found in soil.      Zinc Zinc is an antioxidant and important for the maintenance of a healthy immune system. turkey. oysters. wholewheat pasta.         Potassium . parsnips. Over-cultivation of the land results in a depletion of its selenium levels. slow healing of wounds and low sexual libido. The RDA for an adult is 14mg. Magnesium helps the body absorb and breakdown various other vitamins and minerals – for example calcium and vitamin C. It's also one of the body's antioxidants. lean red meat. peas. cashew nuts cheese. goose. onion green vegetables mackerel. for building strong bones. wholemeal bread. and the following are good sources: apricots. The RDA for an adult is 15mg. bananas. milk chicken. meat and cereal products so deficiency is rare. Good sources include: brown rice and wholegrain breads. It's found in water. lobster. The RDA for an adult is 300mg.

Potassium is also important in the transmission of nerve impulses. this mineral is active in the regulation of the body's water levels. Dr Jeni Worden http://www. fats and sugars. and sesame seeds http://www. chick peas. barley. well balanced diet.including estrogen and testosterone Deficiency Symptoms  insomnia  bone pain  PMS and menstrual cramps  menopause problems  muscle cramps  backache Therapeutic Uses  arthritis  fatigue  fluid retention  depression  migraine headaches  hot flashes  nervousness  backache Natural Sources Cheese.html . with bananas. potatoes and green leafy vegetables providing the best sources.co. The Food Standards Agency (FSA) says adults need 3500mg potassium a day.com/mineral.htm Body Components and Functions  Bones -. brown rice. apricots. Most fruit and vegetables contain potassium. dark leafy vegetables.netdoctor.uk/focus/nutrition/facts/vitamins_minerals/mineral. garlic.Together with sodium. ginger. fresh orange juice. but can be lost if food is overcooked. It is found in most foods except oils. sardines. strawberries. You should be able to get this amount from a healthy. heart rhythm and muscle function. kidney beans and tofu. corn. salmon.healingwithnutrition. Other sources include almonds.cofactor for mineral uptake into bone matrix structure  Hormones -. prunes.