Minerals Benefits: It is possible to have a healthy body only when a balanced diet of nutrients is consumed. That is, it is necessary to have minerals along with protein, sugar, carbohydrates, and various vitamins present in the food taken.
The reason is that the balanced amount of minerals present in the body can also help in keeping away many physical problems. This is why in this article of Made Me Perfect, we are going to explain the usefulness of minerals in the body in detail. Also, you will also get to know about the rich food source of each mineral.
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This article made me perfect We will give you full information about So Minerals Benefits For A Healthy Body. let’s first know what minerals are and why it is important for the body.
Why are minerals important to the body?
Minerals are considered important for us because they help in maintaining the health of bone, muscle, heart, and brain. Apart from this, minerals also play an important role in the process of making enzymes and hormones in our body.
Not only this, a research published on the website of NCBI (National Center for Biotechnology Information) has also believed that minerals work to control blood coagulation in the body.
At the same time, it is also considered essential for the handling of oxygen. Given these facts, it would not be wrong to say that minerals play an important role in the proper development of our body and keeping it healthy.
Next, we will learn about the types of minerals.
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Two groups of essential minerals
Minerals are mainly divided into two parts, about which we are going to elaborate in this part of the article.
- Macrominerals: Macro minerals include the minerals that our body needs more. It contains calcium, phosphorus, magnesium, sodium, potassium, chloride. Let me tell you, the body needs macro minerals in excess of 100 milligrams throughout the day.
- Micro Minerals: Micro Minerals are also known as trace minerals. These minerals are required by our body in small quantities. Iron, zinc, iodine, and selenium are covered under micro minerals. The body needs less than 100 mg of these minerals every day. These minerals are mainly present in the tissues of the body. These act to accelerate the body’s enzyme system (chemical processes that occur in the body). Conversely, their amount in the body can also cause poisoning.
In the next part of the article, we are talking about the disease caused by the lack of minerals in the body.
Deficiency of minerals
By not including a healthy diet in the body, the body does not get the necessary nutrients. As a result, there may be a deficiency of many minerals in the body, due to which the body may be vulnerable to many diseases. Some of the diseases that occur due to deficiency of minerals are as follows:
- Calcium deficiency: In the absence of an adequate amount of calcium in the body, problems such as muscle spasms, osteoporosis (weakening of bones), heart disease, high blood pressure, and cancer can occur.
- Potassium deficiency: Lack of potassium in the body can cause muscle weakness, abnormal heartbeat, high blood pressure.
- Magnesium deficiency: In case of magnesium deficiency, excessive stimulation, muscle weakness, feeling sleepy all the time, may cause problems like seizures (seizures).
- Iron: Inadequate supply of iron can lead to anemia (deficiency of red blood cells) and erythropoiesis (iron deficiency).
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The article further elaborates on the benefits of the mineral.
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Health benefits of 18 Essential Minerals
In this part of the article, we are explaining in detail the benefits of all the minerals necessary for the body. Also, here we will also give information about the food sources of each mineral.
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1. Calcium (Minerals)
Calcium works to build bones and teeth along with strengthening them. It also helps to connect and expand the muscles and blood vessels of the body. Apart from this, it is also helpful in maintaining the functionality of the nervous system. Not only this but the use of calcium is also considered essential for the process of making hormones and enzymes in the body.
Food source – Calcium is found in milk, curd, paneer, banana, broccoli, spinach, chia seed, white bread, orange juice, etc.
2. Phosphorus (Minerals)
Phosphorus is one of the important minerals for the body. It is present in every cell of the body. Phosphorus, like calcium, can also be helpful in keeping bones and teeth healthy. It is also helpful in enhancing the functionality of blood vessels and muscles. Not only this, but the proper amount of phosphorus in the body can also be helpful in reducing the risks associated with chronic kidney disease and heart disease.
Food sources- Dairy products (milk, curd, cheese), meat, fish, poultry, legumes, beans, oatmeal (oatmeal), etc. are sources of phosphorus.
3. Boron (Minerals)
Boron is a trace mineral, which can help strengthen bone health, brain function, and immune system. Apart from this, it can also be effective in reducing the risk of breast cancer, uterine cancer, and ovarian cancer. On this basis, it can be said that boron also plays an important role in making health work smoothly.
Food sources – Coffee, milk, apples, dried and cooked beans, potatoes, avocados, raisins, grapes, pears, and spinach can be consumed to meet the deficiency of boron in the body.
Sodium content is mainly in salt-rich substances. It helps in controlling blood volume and blood pressure in the body. Apart from this, the body also needs sodium to keep the muscles and nerves of the body properly active.
Food source – Sodium can be replenished in the body through simple salt (table salt), milk, celery, and drinking water.
Potassium has been considered primarily necessary to maintain the functionality of the body’s cells, nerves, and muscles. It helps in controlling blood pressure, heartbeat, and the amount of water in the cells. Apart from this, potassium is also considered to be helpful in digestion.
Food sources – Dry apricots, lentils, raisins, potatoes, rajma, soybeans, bananas, milk, yogurt, spinach, and broccoli can fulfill the requirement of potassium in the body.
Like other minerals, magnesium has many benefits for the body. It can help to maintain strong immunity as well as stimulate nerve and muscle function. At the same time, it is considered important for the strengthening of bones. Apart from this, it can also be helpful in keeping the heartbeat normal.
Food sources- Bananas, avocados, almonds, cashews, peas, beans, soy products, brown rice, etc. are rich in magnesium.
Manganese is beneficial for the body in many ways. It is needed for the body to function smoothly. People also take it as medicine. This can be helpful in the problem of osteoarthritis and osteoporosis.
Food source- manganese can be replenished in the body by eating nuts, legumes, seeds, tea, whole grains, and leafy green vegetables.
Sulfur plays an important role in the body. It plays an important role in maintaining the state of amino acids present in the body. Apart from this, it is also believed to harden the cells found in hair, nails, and skin. At the same time, it is also considered useful in the treatment of dermatitis (inflammation of the skin). This is the reason why it is advisable to apply sulfur-containing shampoos for the relief of seborrheic dermatitis (crusted dandruff in the head).
Food source- Sulfur can be replenished in the body by consuming eggs, fish, and other seafood along with milk and its substances.
Chloride is also one of the essential minerals to keep the body healthy. It plays an important role in maintaining the balance of fluids in the body as well as in the production of digestive juices.
Food Sources- Table salt and C salt contain sodium chloride. Chloride is also present in rye, tomato, and olive.
Like other minerals, iron is also very important for the body. Actually, iron is an essential component of hemoglobin, which acts to transport oxygen from the lungs to the tissues. In addition, iron deficiency in the body can increase the risk of anemia.
Food sources- Iron-rich foods include tuna fish, whole grains, salmon fish, dark red meat, eggs, dry fruits, etc.
Iodine is also one of the essential minerals for the body. The body needs iodine to make thyroid hormones. At the same time, the thyroid hormone controls the metabolism of the entire body along with many other important functions. Apart from this, thyroid hormone is also considered essential for the development of bones and the brain during pregnancy. In this way, iodine can be considered essential for better physical and mental health.
Food source- Tuna fish, milk, yogurt, cheese, etc. can be consumed for iodine.
Fluoride is also a useful mineral for the body. It is considered beneficial for preventing tooth decay. It can also be considered to strengthen teeth and help in preventing cavities on teeth.
Food source- Fluoride can be obtained from fluoride-rich water, tea, coffee, soybean, salmon fish, mackerel fish.
Zinc is an essential mineral for staying healthy. It is found in every cell of the body. Along with strengthening the immune system, it can help heal wounds and increase body tissue. It is also believed to be helpful in correcting tissue damage. The body also needs zinc for its taste and smelling power.
Food source- Beans, nuts, whole grains, etc. contain zinc.
Copper is the essential mineral for the body. It helps in decreasing the risk of heart disease, controlling bone health, immune function, cholesterol as well as heart-related disease. Therefore, according to age, every person is advised to take a fixed and balanced amount of it.
Food source- Whole grains, beans, nuts, potatoes, green leafy vegetables, black pepper, etc. contain copper.
The body needs only a small amount of it, but it is one of the important minerals. It makes certain proteins in the body, which help prevent damage to cells. At the same time, some research also makes it clear that it is also helpful in preventing cancer and protecting the body from the effects of heavy metals and other harmful substances. However, it is important to note that cancer is a component and fatal disease, treatment of which depends on medical consultation.
Food sources- Fish, red meat, egg, chicken, garlic etc. contain selenium.
Like other minerals, the body also needs chromium. It does not make the body. It plays an important role in distributing carbohydrates and fats throughout the body. In addition, it stimulates the process of fatty acids and cholesterol being absorbed into the body. At the same time, it is considered important for making the brain healthy as well as other processes of the body.
Food sources- Egg, chicken, wheat germ, broccoli, etc. can be included in the diet for chromium.
Molybdenum is also very necessary and necessary for the body. It helps to break down harmful sulfites by activating enzymes in the body. In addition, it can prevent toxins from forming in the body. Many or more side effects can occur if the amount of molybdenum in the body is more or less. However, it is rarely seen.
Food source: Legumes are the largest source of molybdenum. Apart from this, whole grains and nuts can also be consumed for the fulfillment of molybdenum.
Cobalt is also one of the important mineral elements for the body. ti is a key element of vitamin B12, which can prevent anemia and prevent many other health conditions. Let me tell you, due to a lack of vitamin-B12 in the body, many neurological problems such as – weakness, fatigue, loss of memory, irritability, confusion, and depression can cause problems.
Food source: Cobalt is found in Vitamin-B12. For this, tuna fish, cheese, yogurt, egg, oats, etc. can be consumed.
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Here now we will tell about the required amount of all minerals for the body.
frequently asked Questions :
What are the three most important minerals?
All minerals are necessary for our body. In the article above, the problems related to the lack of each mineral have been explained in detail. In such a situation, it would not be right to call any mineral very important.
Which Minerals Help to Make Muscles?
Calcium, potassium, phosphorus, sodium, magnesium, iron, selenium, and zinc can be helpful in making muscles.
How do we eat minerals?
Generally, the supply of minerals in the body is accomplished through food.
What if I consume a lot of minerals?
Taking some minerals in excess can damage the homeostatic balance (balance of water and minerals in the body) in the body, which can lead to many side effects. For example, an excess of sodium can cause high blood pressure. At the same time, taking iron in excess can cause liver damage. Let me tell you, the abundance of minerals is hardly seen through the diet. In general, there is a risk of excess minerals only in the event of consuming a large number of supplements.