Min­eral Guide: What you need to know

In an ear­lier blog, we dis­cussed Vit­a­mins and how they ben­e­fit the body. In this blog we will take a look at Min­er­als and the ben­e­fits to your over­all well being. Min­er­als are inor­ganic sub­stances (come from the soil or water and are absorbed by plants or eaten by ani­mals) that also con­tribute to over­all health and aid in the chem­i­cal reac­tions occur­ring inside the body. They are divided into two cat­e­gories: macro-​minerals and micro-​minerals. Macro min­er­als are the major min­er­als and are either present at large amounts in the body or required in larger amounts in the diet while micro-​minerals or trace min­er­als are either present at low lev­els in the body or are needed in much smaller amounts than the macro-​minerals. The macro-​minerals are sodium, chlo­ride, potas­sium, cal­cium, phos­pho­rus, mag­ne­sium and sul­fur, while the micro-​minerals include iron, zinc, iodine, sele­nium, cop­per, man­ganese, flu­o­ride, chromium, sil­i­con, vana­dium and molyb­de­num. Although iron is a micro-​mineral, it is needed in larger amounts than the other micro-​minerals.

Boron - This is nec­es­sary for healthy bones, mus­cles and growth. It also enhances the func­tion­ing of the brain and pro­motes alertness.

Rec­om­mended Daily Intake: less than 20 milligrams

Cal­ciumGreat in pro­mot­ing good bone, teeth and gum health; pre­vents car­dio­vas­cu­lar dis­eases and low­ers cho­les­terol. This min­eral is also needed for blood clot­ting and mus­cle con­trac­tion, as well as for good for nerve function.

Rec­om­mended Daily Intake: 8001000 milligrams

ChromiumThis reg­u­lates blood sugar lev­els and thus is great for dia­bet­ics and those watch­ing their weight.

Rec­om­mended Daily Intake: 2535 micrograms

Cop­peraids in the for­ma­tion of bones, haemo­glo­bin and red blood cells and com­bines with zinc and Vit­a­min C to form the skin pro­tein, elastin. It is nec­es­sary for healthy nerves and joints, heal­ing, energy, hair and skin colour­ing as well as taste sen­si­tiv­ity, while it also aids the body in the pro­cess­ing of iron.

Rec­om­mended Daily Intake: 900 micro­grams

Flu­o­ride - Pre­vents cav­i­ties and main­tains good den­tal health; helps in bone growth.

Rec­om­mended Daily Intake: 34 milligrams

Ger­ma­niumGood for pain, the immune sys­tem and detox­i­fy­ing the body.

Rec­om­mended Daily Intake: none

Iodinehelps in metab­o­liz­ing excess fat in the body but is only needed in small amounts. It is good for phys­i­cal and men­tal devel­op­ment and is needed for the nor­mal func­tion­ing of the thy­roid hormone.

Rec­om­mended Daily Intake: 150 micrograms

Ironis an impor­tant min­eral for growth. It is use­ful in the oxy­gena­tion of red blood cells and the pro­duc­tion of haemo­glo­bin and myo­glo­bin and has also been found to be good for white blood cells, mus­cle func­tion and the immune system.

Rec­om­mended Daily Intake: 1418 milligrams

Mag­ne­sium — aids in the uptake of cal­cium and potas­sium, and serves as a cat­a­lyst in enzyme activ­ity, specif­i­cally in the pro­duc­tion of energy. It helps in the pre­ven­tion of men­tal and phys­i­cal issues such as depres­sion, dizzi­ness, mus­cle weak­ness and PMS and also helps main­tain a healthy car­dio­vas­cu­lar and immune sys­tem. Mag­ne­sium is also good for build­ing strong bones and teeth, reg­u­lat­ing body tem­per­a­ture and for cell repair.

Rec­om­mended Daily Intake: 320375 mg

Man­ganese — is only needed in small quan­ti­ties to help metab­o­lize pro­tein and fat and is also good for main­tain­ing the health of nerves, the immune sys­tem, the reg­u­la­tion of blood sugar lev­els in the body and the for­ma­tion of bones.

Rec­om­mended Daily Intake: 5 milligrams

Molyb­de­num - this min­eral pro­motes nor­mal cell func­tion in the body.

Rec­om­mended Daily Intake: 75 micrograms

Phos­pho­rus - is an impor­tant min­eral for clot­ting the blood and aids in the for­ma­tion of bones and teeth; good for heart and kid­ney health and helps in nor­mal cell function.

Rec­om­mended Daily Intake: 700 milligrams

Potas­sium - aids in the pre­ven­tion of strokes and works with sodium to con­trol the water bal­ance in the body. In addi­tion, it reg­u­lates blood pres­sure and aids in bone health and mus­cle contraction.

Rec­om­mended Daily Intake: 3500 milligrams

Sele­nium - is an impor­tant antiox­i­dant (espe­cially when com­bined with Vit­a­min E) that pro­tects cells from dam­age and helps man­age the thy­roid hor­mone. It also lends sup­port to the immune system.

Rec­om­mended Daily Intake: 35 micrograms

Sil­i­con - plays an impor­tant role in the for­ma­tion of col­la­gen for bones and con­nec­tive tissues.

Rec­om­mended Daily Intake: none

Sodiumis needed to help keep the blood’s pH and the body’s fluid in bal­ance. It pro­motes good func­tion­ing of nerves, mus­cles and the stomach.

Rec­om­mended Daily Intake:2400mg

Sul­furhas anti-​bacterial prop­er­ties and dis­in­fects the blood.

Rec­om­mended Daily Intake: none

Vana­dium - is needed for the for­ma­tion of bones and teeth; also plays a role in growth and reproduction.

Rec­om­mended Daily Intake: less than 1.8 micrograms

Zinc — this min­eral is impor­tant for the health and func­tion­ing of the prostate gland and for the growth of repro­duc­tive organs. It offers sup­port to the immune sys­tem, helps break­down pro­tein, fat and car­bo­hy­drates and aids nor­mal nerve functioning.

Rec­om­mended Daily Intake: 810 milligrams

Image taken from Pur​plekaddu​.com

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