Minerals

GENERAL INFORMATION

There are more than 90 chemical elements in nature. However, we only need 16 in our diet. Minerals are required in very small quantities. However, in the event of their deficiency in the body, it can lead to serious illness. For instance, iron deficiency can lead to anemia, which in turn can lead to some very serious problems. Another point to note that minerals and vitamins work in tandem, as complements. The deficiency of one can in turn lead to a deficiency of another mineral or vitamin. For example, vitamin C is required for the absorption of iron and iron is in turn required for the absorption of calcium. 

Given below is a note on some of these minerals. 

IRON

Required only in small quantities - 1/25000th of body weight.

Why is it required?

1. Important for maintaining the posture of the body.

2. Important for the generation of blood cells / corpuscles - A healthy male body has about 55 lakh blood cells, while a female body has about 44 lakh blood cells. People who are anemic do not have such quantities of blood cells, especially RBCs.

3. These blood cells help in distributing acid producing elements into the blood which help:

   • 1. Make the body active and provide energy for all other tasks.

     2. Burn toxins in cells.

     3. RBCs contain haemoglobin which distributes oxygen.

     4. Lack of these blood cells results in anemia, in which a person always feels tired, fatigued. 

Eating foods that are high in vitamin C, such as oranges (and other citrus fruits), strawberries, tomatoes, broccoli, peppers and kiwis, helps your body absorb iron if eaten during the same meal. Tannins (found in tea) may decrease absorption of non-heme iron. So, it’s best to avoid drinking tea or coffee with meals.

Source of iron - Egg, Milk, Wheat, Vegetables, Fruits, Dal

CALCIUM 

Why is it required?

1. Helps build bones and teeth.

2. Controls the activity of the muscles.

3. Safeguards the fibre in the veins.

4. Helps blood clotting (along with Vitamin K).

5. Required in the growth and development.

6. Regulates the inflow and outflow of blood from cells. 

7. By maintaining the right quantity of water in the heart, it helps the heart function rightly.

8. Essential to have calcium in the blood as the blood keeps washing the heart muscles which helps the heart beat.

9. It makes up for other elements that may be in short supply. 

10. If in short supply, fibre will become soft and loose. 

11. If not found in sufficient quantity, it can lead to:

    1. Bone curvature

    2. Unhealthy bones and teeth

    3. Unhealthy functioning of the heart

    4. Irritable behaviour

    5. Dry skin

    6. Teeth will start melting

    7. Blood corrosion will increase. 

• Calcium requires Vitamin D for its distribution and phosphorus and Vitamin C for its assimilation. 

• If the blood lacks iron and iodine, then it will not be capable of carrying calcium to the heart, various fibres, bones and other body parts.
  
  

Sources of calcium - Milk, Paneer, Orange, Neembu (lemon), Cabbage, Mooli (radish), Peas, Shalgam (turnip), Almonds.

POTASSIUM

1. Balances doshas in the body.

2. Increases alkalinity.

3. It is antiseptic.

4. Helps maintain a disease free body and helps build the body to fight diseases.

Sources of potassium - Apple, Orange, Neembu (lemon), Tomato, Onion. 

PHOSPHOROUS

1. Necessary for the brain to work optimally.

2. Necessary for touch and taste organs to function properly. 

3. Nourishes the cells in the nervous system.

4. Good for the sensory nerves and the sympathetic nerve system. 

5. Strengthens the bones and brings about flexibility in the bones. 

Sources of phosphorous - Aata (flour) with chokar (fibre), and pounded Rice with fibre, Almonds, Cheese, Orange, Cabbage, Turnip, Apple, Anjeer (fig), Munakka (dried grapes), Carrots, Watermelon

SODIUM  

1. Lack of sodium causes:

   1. Problems in the digestive system 

   2. Inhibits absorption of food

2. Sodium is necessary for:

   1. Blood flow

   2. Hearing

   3. Throat

   4. Stomach walls

   5. Spleen

   6. Pancreas

Sodium comprises only 0.1% of the human body. 

CHLORINE - also called the “SHAREER KA DHOBI” - the washerman of the body. 

1. Helps clean the body - helps absorb moisture and in this manner cleans the cells. 

2. Has an impact on the bones.

3. Has an impact on blood.

4. Helps prevent obesity. 

Sources of chroline - Carrots, Tomato, Nariyal (coconut), Banana, Dates, Neembu (lemon)

SILICON

1. Helps maintain a disease free body.

2. Impacts nerve cells and the brain. 

3. Helps strengthen muscles.

4. Blood becomes warmer.

5. Good for the eyes.

6. Soft hair

7. Brings a glow on the face.

Sources of silicon - Aata (flour) with chokar (fibre), hand pounded Rice with fibre, Jaw (a type of millet), Cabbage, Almonds, Anjeer (fig), Chukandar (beetroot)

OXYGEN - If a person has a weight of 160 pounds, then about 90 pounds of that would comprise of oxygen.

1. Helps increase hope, happiness and excitement (that is why we feel so happy and relaxed in the hills).

2. Increases blood flow.

3. Activates the muscular system.

4. Helps the brain to function at the optimal level.

Sources of oxygen - Fresh fruits, Vegetable juice, Watermelon

NITROGEN  

1. Helps strengthen cells.

2. Vitalizes the body.

Sources of nitrogen - Cheese, Almonds, Beans, Protein rich food

CARBON 

Required in very small quantities. Excess of carbon reduces the capability of the body to remain disease free. More carbon means more oxygen required to stay disease free. Excess of carbon could make the muscles loose and weak. Muscles require heat and sugar to provide energy. But excess of carbon would make them demand oxygen for neutralising carbon.

Sources of carbon - Cheese, Nuts, Anjeer (fig), Rice with fibre, Aata (flour) with chokar (fibre)

HYDROGEN  

Required by every cell, nerve, tissue and every drop of blood. Both shortfall and excess of hydrogen is harmful for the body. 

1. It helps reduce inflammation in the blood vessels due to the presence of gases. 

2. Helps activate sweat glands.

Sources of hydrogen - Vegetable juices, Orange, Neembu (lemon), Tomato

SULPHUR 

1. Required for soft hair, beauty and a red glowing face. 

2. Purifies the body.

3. Repairs any damage in the body.

4. Helps activate the cells and thereby helps them to throw out all toxic waste. 

5. Provides new energy to the veins.

6. Helps provide various elements so that the spinal cord, liver, kidneys and the nervous system work properly. 

Sources of sulphur - Cabbage, Onion, Carrots

IODINE - Lack and excess of iodine causes goitre.

1. Helps glands function properly. 

2. Required continuously as this is the only medium for blood to carry oxygen.

3. Helps the blood to be filled with RBCs. 

4. The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

5. Helps cognitive function especially in children.

6. Fetal and infant development

Sources of iodine - Munakka (dried grapes), Dates, Anjeer (fig), Tomato, Chukundar (beetroot), Onion, Lahsun (garlic), Kaseru (water chestnut), Chokar (Wheat bran), Palak (spinach).