Stay healthy by eating these 6 essential minerals that your body needs daily

Video duration 07 minutes 05 seconds

The human body needs many minerals present in food, they are known as essential minerals, and are divided into two categories: major minerals and trace minerals.

Major minerals – such as calcium, potassium, sodium, phosphorous, sulfur and magnesium – are required in greater quantities, although trace minerals – such as iron, zinc, copper, selenium, fluoride, manganese and iodine – are just as important and are essential for life, according to a report in Health Shots website” (HealthShots).

Most people should be able to get all the minerals they need by eating a varied and balanced diet. But if you want to use nutritional supplements, you should consult your doctor beforehand.

Why do our bodies need minerals?

Minerals are essential for the proper formation of body fluids including blood, and are also important for the proper formation of tissues, bones, teeth, muscles and nerves. Minerals also play an important role in maintaining nerve health and function, regulating muscle movement, and promoting a healthy cardiovascular system.

Like vitamins, minerals also act as coenzymes that allow the body to perform its biochemical functions, including:

  • energy production.
  • the growth.
  • recover.
  • Utilize vitamins and other nutrients properly.

Dr. Vipul Rostigi, Consultant Physician and Diabetologist at Apollo Spectra Hospital, New Delhi, Talk to HealthShots About the most important minerals and why our bodies need them.

1. Sodium

Sodium helps with muscle contraction and fluid balance in the body. Salt is the main source of sodium that the body gets from food, and sodium is added to processed and preserved foods, but moderation in its intake is very important, so it is important to eat salt in the amount recommended by experts.

Table salt is sodium chloride (NaCl), and according to the World Health Organization, consuming too much salt can lead to – or help – high blood pressure, heart disease and strokes. She recommends limiting its consumption to less than 5 grams per day.

The WHO Regional Office for the Eastern Mediterranean says that the scientific evidence linking high blood pressure with high salt intake is conclusive. In countries where salt intake was reduced by one gram per person per day, deaths from stroke and heart attacks decreased by more than 7%.

Reducing salt consumption to less than 5 grams per day can prevent cardiovascular disease, which is the number one killer in the world. Cardiovascular disease is responsible for 17.3 million premature deaths worldwide, and this number is expected to rise to 23 million by 2030.

According to the organization, salt is the main source of sodium in our diet, and it can come from sodium glutamate and sodium chloride, and is used as a condiment in many parts of the world.

In many countries, 80% of salt intake comes from processed foods, such as bread, cheese, canned sauces, cured meats and ready meals.

The organization recommends that salt intake from all sources – including processed foods, ready meals and foods prepared at home – be less than 5 grams, or less than a teaspoon, per day.

2. Potassium

Is it difficult for you to eat foods rich in potassium? If the answer is yes, then you are doing it wrong. Potassium is an essential mineral that helps regulate muscle contraction, maintain nerve health and function, regulate fluid balance, and promote a healthy cardiovascular system. If you have a potassium deficiency, this can lead to an irregular heartbeat, ascites (swelling), excretion of calcium in the urine and high blood pressure.

Among the sources of potassium: bananas, sweet potatoes, beets, spinach, broccoli, and dates.

3. Calcium

Calcium helps promote strong bones and teeth, and is also necessary to maintain healthy communication between the brain and other parts of the body. This essential mineral also enables the regulation of muscle movement and cardiovascular function, and calcium deficiency is known to lead to bone fractures, so be sure to take it daily.

Among the sources of calcium:

  • Milk, dairy and cheese products. A cup of milk or yogurt contains 300 milligrams of calcium.
  • Green leafy vegetables like spinach, and broccoli too.
  • Fish with soft bones that can be eaten with it, such as sardines.
  • Calcium is added to some products, such as juices, breakfast cereals and bread.

4. Iron

The body uses iron in the formation of hemoglobin, which carries oxygen in the blood, and it is considered an essential micro-nutrient, and the body needs it to perform many vital functions, and it is very important for growth and development.

Iron sources:

  • Red meat.
  • Whole grain products.
  • Vegetables such as spinach and cabbage.
  • Legumes such as peas.

5. Zinc

Zinc is considered a micronutrient for its essential role in the development and replication of gene expression cells during all stages, especially pregnancy, childhood and adolescence. Zinc also helps improve immunity and wound healing.

Zinc sources: Beans, nuts, grains, legumes, red meat, and whole grains are all rich in zinc.

6. Phosphorous

Phosphorous is essential for building and repairing bones and teeth, as well as improving nerve function. And you may be shocked when you know that phosphorous deficiency leads to bone diseases, and hinders growth in children. Therefore, it is necessary to take care of the daily intake of phosphorous.

Sources of phosphorous: Beans, nuts, seeds, and dairy products.

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