Essential minerals are inorganic substance that occurs naturally in rocks and earth. Every mineral has its unique chemical composition, characteristics and appearance. The prime role of minerals in the body are: participation in the structural composition of the skeletal system, maintain body fluid composition, and as an essential participants of many protein and enzymatic reactions .
There are many different types of essential minerals that the body needs to be able to maintain many of its biological and physiological fanctions. It is evident by studying the relationship of essential minerals and human health that keeping minerals in balance in every organ in the human body it may be the key in maintaining human health. Such essential minerals include potassium, calcium, magnesium, , zinc and chromiumand Selenium.
Calcium
Calcium is one of the major essential minerals essential for healthy strong skeletal structure and teeth.Additionally calcium is important for functioning of muscular and nerve systems. It is of great importance for the health of the skeletal system of growing young children.
The best sources of dietary calcium are dairy products, milk, cheese, eggs, fruit, almonds, seaweeds ( kelp,wakame,hijiki), nuts, legumes, breads and cereals.
Deficiency of calcium can impair the proper formation and maintance of bones and teeth formation. excess in calcium intake can lead to stone formation in the kidneys.
Magnesium
Magnesium is a very important essential mineral that helps to maintain muscles, bones and nerves . Also it is very important in regular heart rhythm and in protein synthesis. This essential mineral, more than any other mineral, participates in more than 300 biological reactions in the body.
Best dietary sources for magnesium are dark green vegetables, spinach, seeds, nuts, grains and fruits.
Deficiency of the mineral magnesium can result in sensitiveness to noise, irritability, mental depression, twitching, trembling, apprehension, confusion, insomnia, muscular weakness and fingers, toes, feet or legs cramps.
Potassium
Potassium is a major essential mineral and an electrolyte involved in body fluid balance within all the cells. It is also very important in controlling heart activity and those of the nervous and muscular systems, regulate water in the body and balance pH of blood and all tissues. The amount of potassium in our bodies is more than twice the amount of sodium.
The best known dietary sources of potassium include orange juice, bananas, breads, cereals and whole grain products.
Deficiency in potassium can cause muscle problems feeling of weakness and increased blood pressure. Excess potassium intake can cause irregular heart beat.
Selenium
This essential mineral mostly functions in the body as seleno-proteins. These act as enzymes to help prevent cell damage in the body from oxidants produced as byproducts by normal metabolism or those in the environment.
The best dietary sources for selenium are meats;kidney and liver, seafood and some grains.
Deficiency of selenium can adversely affect health. It may cause a fatal heart muscle disease (cardiomyopathy) called "Keshan" disease. Excess intake can cause balding(reversible), brittle nails, intestinal distress, weakness, slowed mental functioning and breath with a garlic odor.
Zinc
Zinc is another essential mineral involved in the in division of cells and protein manufacture of . It is also part of the hormone insulin. It aids and improves the sense of taste and that of the smell.
The best diatery sources for zinc are meat, liver, seafood, eggs, whole grains, and nuts.
Deficiency in zinc can create a range of health problems including , anemia, gonadal function impairment, difficulty in wound healing, increased skin pigmentation, enlarged spleen and liver, short stature, and immune deficiency. Excess intake of this essential mineral can result in gastrointestinal problemsandcopper deficiency.
Chromium
Chromium is another essential mineral with an important role in the processing of fats and carbohydrates. It also assists insulin with glucose uptake and release of energy; makes blood sugar, the basic fuel for cells available.
The best dietary sources of chromium include are meats, vegetable oils whole grains, fruits and vegetables.
Deficiency in chromium can cause glucose intolerance impaired metabolism of fats and amino acids, increased risk of arteriosclerosis, anxiety and fatigue.
This is by no means a complete list of essential minerals there is a large number that all contribute in some way in maintenance of equilibrium in the human body which in turn contributes to good and healthy life. Deficiency of essential minerals quickly leads to body disturbance and loss of ability to maintain stable internal conditions.
In case you think to supplement yourself with any of the
essential minerals it is always best to ask your health care provider for a qualified opinion as minerals work in combination with each other and with other nutrients.
