Minerals! Minerals! Minerals! We hear about them almost every time but do we know what they are, the different types of minerals and what role and function they play in and our bodies? like we have seen in vitamins, lets also take a look at what minerals are

Minerals are biological chemicals which are necessary and essential for proper growth of the body and proper functioning of the cells for the overall wellbeing of an individual. They make up the

Minerals are grouped into two classes: bulk and trace elements

Buck elements include: calcium, magnesium, sodium, potassium, sulphur and chlorine

Trace elements:iron,iodine,copper,manganese,zinc,fluoride,cobalt,molybedum,selenium

Now we are going to see all these elements in detail and how they contribute to our day to day life.

CALCUIM

This is the most abundant mineral in the body, whose salts form the substance that hardens the skeleton, and teeth. A very high percentage is stored in the bones (99%) while the remaining (1%) is in the blood and body fluid.Calcuim needs vitamin D to be absorbed into the intestine and hence passed to the blood

Functions

It intervenes in the transmission of nerve impulses, especially in the heart thus maintaining the cardiac rhythm.

It is needed to maintain a normal coagulation of the blood by activating prothrombin which is the enzyme that catalyses the conversion of prothrombin to thrombin

It functions as the principal mineral for bone and teeth formation.

It regulates the basic-acid balance of blood keeping it from becoming too acid.in this way, it neutralizes the acid which is produced through the metabolism of proteins.

Sources

Sesame seeds, soybeans, almonds, spinach, green vegetables, oat flasks, milk, eggs, dried beans, shellfish, salmon, chicken, custard, puddings

Effect of deficiency

Deficient calcium intake causes growth retardation, bowed legs (rickets) in children and osteoporosis in adults, pains in the joint and loss of teeth

It causes sensitivity of the nervous system causing painful cramps

Muscle spasms

Difficulty for blood to cloth

Growing children and pregnant and lactating mothers require extra amount of calcium in diet because they absorb and retain more calcium for formation of new bones. Bones of new born babies contains collagen only and gets hard when there is a deposit of calcium and phosphorus.

NOTE! Too much of proteins eating (especially animal protein in particular meats, and cured cheese) lead to the loss of calcium.

PHOSPHORUS

This is the second largest mineral in the body it is works hand in hand with calcium .found in the bones and teeth. This is found widely distributed in amongst all foods but vegetable and animal so there is no risk of insufficiency but the problem with this mineral is that it is it tends to be more absorbed than calcium in the intestine while it has to be balanced with calcium. And the excess of phosphorus is found in foods with so much meat since meat has a lot of phosphorus and a little calcium especially pork meat and excess of phosphorus causes calcium to be less utilized in the body causing osteoporosis among women who eat a lot of meat. This is part of the reasons why you will hear or have heard it been said that adults especially women should not eat meat.an excess of calcium reacts with compounds of phosphorous to form insoluble calcium phosphate which prevents the absorption of phosphorous in the intestine leading to phosphorus deficiency. while plant foods as well as milk and egg on the contrary maintain the quantity of phosphorus in a much more balanced relationship with calcium .the parathyroid gland controls the balance between calcium and phosphorous

Functions

It is essential for growth been part of the DNA and RNA

It activates many enzymes and vitamin B in the body

It is required for bone and teeth formation

Plays a role in muscle contraction

Balances the acidity of the blood

Helps lipid transportation in the blood

Sources

Legumes, eggs, milk and dairy products, cereals, meat ,chicken, fish, fruits, vegetables.

Effects due to deficiency

Same as seen in calcium

Stunted and poor growth

MAGNESUIM

This is part of the bone structure together with calcium and phosphorus although this is in small proportion.Magnesuim is not found in our ordinary diet of every day since various chemicals found in fertilizers causes imbalance of the production of this mineral by plants. Thus attention should be given to the intake of this mineral and in certain cases of its deficiency. Excess intake of magnesium is removed through faeces.

Functions

Conduct nerve impulses

Retention of calcium in the teeth hence promoting resistances to dental caries

Help to relax muscles after contraction

Catalyses ATP to ADP

Takes part in the production of protein hence the production necessary for energy release

Involved in bone mineralisation

Sources

Sunflower seeds,almonds,soybeans,nuts,papaw,bananas,oranges,potatoes,white wheat flour, cereals, figs ,milk, egg, legumes ,cacao.

Effects of deficiency

A general sense of fatigue

Muscular cramp, rigidity, spasms in the eye lid or in other muscles this is known as muscle fasciculation

Depressed pancreatic depression

Weakness and confusion

Increased nervous irritability

Growth failure in children

Extreme deficiency of magnesium causes convulsion, hallucinations and difficulty in swallowing

SODIUM

You will find this in form of NaCl which is our normal table salts.

Functions

Balances the level of potassium and magnesium ion inside the cells of the body

Assists potassium in nerve impulse transmission

Necessary for muscle contraction

Partial maintenance of PH of the blood by balancing organic acids and urine

Helps in the absorption of glucose

Sources

Table salt, salted meat, milk

Effects of deficiency

Muscular cramp

Loss of appetite

Atrophy of muscles and testes if deficiency is prolonged.

CHLORIDE

Chlorine is a poisonous gas and strong disinfectant which is used to kill bacteria in public water supply then it evaporates leaving the water safe for drinking. Now when chlorine reacts with sodium or another metal, it forms chloride ions. Chloride is not poisonous and it is a required element in our diet

Functions

It plays a role in the immune responses as white blood cells attack foreign cells

It regulates pH of the stomach as it is a component of hydrochloric acid

Improves glucose intake in the cells

It plays a role in nerve impulse conduction

Sources

Table salt, milk, eggs, meat, cheese, bacon

Effect of deficiency

This may unlikely occur since we consume chloride in our day to day diet

TRACE ELEMENTS

IRON

The organism of an adult contains between three and four grams of iron. This of course is a very small quantity but it performs functions of vital importance.

Functions

The larger part of iron is found in the blood, forming part of the haemoglobin. Haemoglobin is the agent responsible for the the transportation of oxygen from the lungs to all cells of the body and carbon dioxide from the cells to the lungs. Iron gives haemoglobin it’s red colour.

Iron doesn’t exist as an isolated chemical element within the body which will behave as an authentic poison but combines with proteins especially the one called ferritin.

It aids in releasing energy which enables us to think work, play and many more.

Need for iron

We lose iron every day when dead cells on our skin move off and also the mucosa lining covering the inside of the digestive and urinary system. The loose is about 1.0milligram per day for an adult but thanks to God that the major part of iron found in the body recycles itself, so that under normal conditions the loss of this mineral is minimal.

Menstruating women loose an average of two or more milligrams of iron per day with menstrual blood, meaning that during their period women lose 3 times more iron than normal so should eat more iron containing foods for that period

Pregnant and breast feeding mothers need iron same as women who menstruate because the need for iron by the body by that moment increases and ought to be replenished.

Growing kids (adolescents) need for iron increases because of growth and beginning of menstruation in young women.

Any abnormal bleeding causes a significant loose of iron which may easily lead to anaemia hence the need for iron increases.

Sources

Cabbage, white beans, pine nuts ,oats, wheat, almonds, spinach, leek, green beans, asparagus mushroom,carrots,potatoes,figs,avocados,peaches,grapes,apples,cereals,clams,liver,beef,eggs,chicken.

Effect of deficiency

Impaired oxygen transport from lungs to the tissues due to small size of erythrocytes. This hinders energy release in every cell of the body and results in fatigue, weakness, headache and apathy

It’s deficiency causes anaemia

It hinders complete oxidation of pyruvate which reduces physical work capability and productivity

ZINC

This is an essential nutrient in humans. Its importance is related to the close association to protein.it occurs where ever protein is and enhances the function of protein. Zinc enters our body through the food we eat. And its absorption is increased when animal protein sources are consumed.

Functions

It support many bodily functions such as

Nucleic acid synthesis and function

Protein metabolism, wound healing and growth

Aid in carbon dioxide transfer

Development of sexual organs and spermatogenesis

Developments of the bones and foetus

Storage, release and function of insulin

Behavioural development in children

Aids in the transport of vitamin A

Sources

Lean meat, whole grain cereals, shell fish, nuts, beans, oyster, wheat germ, crab, shrimp, pork, liver, turkey, legumes, yeast and lettuce.

Effect of deficiency

Reduced sense of taste, smell and appetite

Stunted growth

Pimple-like rash

Fall in immune functions

Loss of hair

Mental confusion

Delivery of low weight children women children by pregnant women

Reduced learning ability in children and kids due to hindered neuropsychological function

Diarrhoea

Impaired sexual development in children and adolescents

IODINE

The body needs iodine to synthesis hormones produced by the thyroid gland

Functions

These hormones fulfil the following

Accelerates the combustion of nutrient that provides energy ( carbohydrate, proteins and fats).

Are important for the development of the nervous system in children so that when there is scarcity of iodine, a form of mental retardness may develop

Regulates growth

Sources

Salts enriched with iodine, seafood.

Effect of deficiency

Enlargement of the thyroid gland

Weight gain

Cretinism-mental retardness in children

It affects foetal development during pregnancy

SELENUIM

This functions as part of the enzyme glutathione peroxidase. The enzyme acts as an antioxidant and like vitamin E can prevent oxidation of polyunsaturated fatty acids thus providing an additional protection for them.

Functions

This is an antioxidant which is complementary to that of vitamin E, neither can replace the other

Sources

Seafood, grains, meat(because it is associated with the protein part of food)

Effect of deficiency

Heart disease

Anaemia (although rarely)

CHROMUIM

it is best absorbed and most effective in living cells.

Functions

Essential mineral that participates in carbohydrate and lipid metabolism

It works closely with insulin to facilitate glucose uptake into the cell and release of energy.

Meats, poultry, milk, whole grains, nuts, brewer’s yeast, liver

Effect of deficiency

Increased serum cholesterol and bad cholesterol (LDL) concentration

Lowers good cholesterol (HDL) concentration

Hinders insulin function resulting to diabetes-like condition

Associated with coronary artery disease (heart diseases).