What are minerals? Without minerals, vitamins are literally worthless. Our body is unable to process vitamins without the help of minerals. Minerals are inorganic compounds which are essential for the structural composition of hard and soft tissue, like our teeth, bones, muscles and even blood and nerve cells. Minerals, which are essential for the overall physical and mental welfare of the body, are basically catalysts which help in several important body reactions like muscle contractions, message transmission in the nervous system, production of hormones, to name a few. Can our body produce minerals? No. Like some vitamins, out body cannot make minerals. Minerals have to be provided through the diet or dietary supplements. Minerals can be classified into two types: The major elements or the macro minerals like calcium, phosphorus, magnesium, iron, iodine, and potassium; and trace minerals or micro minerals like copper, cobalt, manganese, fluorine, and zinc. Minerals are required in minute quantities and usually a well balanced and healthy diet will meet the necessary requirement. However, some people may need to take a supplement to meet their bodies' requirement. Important minerals and their sources Calcium is required for the formation and maintenance of healthy bones. Over 90% of calcium is contained in the bones and teeth, from where it is reabsorbed by the blood and issues. The primary source of calcium is milk and milk products. Phosphorous is important to release energy from carbohydrates, lipids and proteins. It combines with calcium in our bones and teeth. It can also be found in milk. Magnesium aids bone growth and also aids the function of nerves and muscles, including regulation of normal heart rhythm. It also maintains the electrical circuitry in the nerves and muscle cell and is extremely important for metabolism. It is found abundantly in a variety of foods. Sodium is found in many natural foods and also found in cooked foods in the form of added dietary salt. Excessive sodium in the body can cause edema, or water retention Iron is essential for the formation of hemoglobin, the pigment in our red blood cells which transports oxygen. Women are usually deficient in iron and have to resort to iron supplements. It is found abundant in leafy green vegetables. Iodine deficiency can lead to goiter, which is a swelling of this gland located in the lower neck. Salt is usually fortified with iodine.
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