“Vitamins and minerals” is an oft-occurring phrase in nutritional and health-related articles. Although frequently mentioned in the same breath, they are distinctly different. Most people are familiar with the essential vitamins (A, B, C, D, and others), but what are the essential minerals and just why are they so essential.
Minerals are often elements from the Periodic Table, things like iron (Fe), calcium(Ca), potassium (K), and zinc (Zn). Elements are simple atoms, and minerals are always combinations of atoms. These elements readily combine with oxygen and other elements or molecules in the body and produce what are technically minerals, hence the nomenclature. They are essential because they are vitally involved in many important biochemical processes that occur within our bodies and that contribute to overall good health.
Iron, for example, is an essential element in the hemoglobin molecule. This molecule is a key component of red blood cells, which transport oxygen throughout the body. Naturally, that oxygen is a major factor in a great variety of biochemical reactions that occur within cells that make up living tissue. Children require approximately 10 mg per day, while adolescents need around 11 mg for males, and 15 mg for females. Approximately 8 mg is the recommendation for adult males, whilst adult females should receive about 18 mg, though this number drops to 8 mg after the age of 51. An excellent source of iron is found in chicken liver, which can supply up to 70% of the daily iron requirement. Turkey, beef, oysters, and clams are also good sources.
Calcium is another element that is important for health and good nutrition. Most people know that it plays a vital role in the development and maintenance of teeth and bones. Additionally, calcium plays a part in maintaining the nerves and the heart. It participates in the secretion of enzymes and hormones, and performs a major role in muscle contraction. Although bone loss is a slow process, calcium is depleted from the body continually. This happens through the hair and nails, and in feces and sweat, and through other means. Luckily then, getting the right amount of calcium is not difficult- milk is a well-known source. For lactose intolerant individuals, orange juice fortified with calcium can be quite readily obtained. Another good source occurs in leafy green vegetables. The recommended daily requirement for children is approximately 800 mg, and adolescents require about 1300 mg per day. Adults should consume 1 000 mg (1g) per day but should not take in more than 500 mg at a time. After the age of 51, the requirement rises to 1 200 mg. For those individuals who have a weakness for all things dairy, ensure that you do not ingest more than 2 400 mg a day because this may lead to a type of toxicity within your system, as well as an imbalance of other minerals.
Potassium is similar to sodium in that both play a part in the mechanism that keeps the heart pumping blood. Potassium is involved in many more roles however, aiding in digestion and good kidney function. It is found in almost every cell in the body, and also in the fluid that surrounds these cells. Again, this element is easy to get from the diet. Children require 3000-3800 mg per day, with adolescents needing 4500 mg. Adults should get approximately 4700 mg daily. Potatoes are a ready source of potassium, containing 610 mg, and bananas have around 420 mg of potassium. Milk shows up at 380 mg, and orange juice at 355 mg. Halibut is also a good source, with 490 mg as is yogurt at 580 mg per cup of the plain, nonfat variety.
There are many more minerals that play important roles within the body and in any balanced diet. Magnesium, sodium, and selenium are just a few, and all can be gained from a healthy diet. This may be hard to achieve however, since it involves a conscientious and ongoing effort. For many who eat on the go, supplements can be a good addition to your eating plan. Remember though that it is always wise to consult your physician before making any substantial dietary changes, and before adding any supplements to your diet. Some people present with conditions that render them sensitive to various minerals, and others may need help to absorb these elements. Additionally, if you already have the right amount of certain minerals in your diet you don't need to spend money on extras.
