Minerals are essential to your body for supporting bone formation and the heart and digestive system. A number of minerals are linked to the prevention of osteoporosis, cancer and other illnesses, according to The Reader's Digest Association. Mineral supplies are typically replenished through food consumption and supplements. A mineral-rich diet provides more than 60 different minerals, including calcium, chloride, magnesium, postassium, sodium, phosphorous and sulfur.
Function of Calcium
Calcium is one of the most important minerals in maintaining the body's structure. Calcium supports bone health for prevention of the development of osteoporosis. Women are typically at a greater risk of osteoporosis, which commonly leads to bone fractures and breaks. The cells of your body depend on calcium to transmit nerve impulses throughout out your body. Good calcium sources include yogurt, cheese, sardines, broccoli, kale, almonds, tofu and soy milk.
Function of Magnesium
Magnesium is the most commonly deficient mineral in the human diet. Magnesium functions by carrying out metabolic functions such as protein synthesis and energy production. This mineral is also used to treat insomnia, anxiety, menstrual cramps, depression and high blood pressure. You will find magnesium in legumes, grains, nuts and seeds. Dark green vegetables such as kale, spinach and collard greens are also magnesium-rich sources.
Function of Potassium
Potassium is another mineral within your body's cells. This mineral helps to balance the amount of water and sodium in your body. It functions by controlling cell membranes and your body's use of energy. Potassium also plays a role in controlling blood pressure and for reducing your risk of heart disease. Potassium is obtained from dark leafy greens, potatoes, bananas, whole grains, nuts and seeds.
Function of Phosphorus
Phosphorus is the second most abundant mineral in the human body. It functions in strengthening your bones and teeth. Phosphorus also plays a key role in energy production. The mineral helps synthesize protein, which cells use to make membranes. Phosphorus amounts are greater in animal products such as meats, chicken, fish, eggs and dairy. Nuts and seeds also contain smaller amounts of phosphorus.
Function of Sulfur
Sulfur is an important part of amino acids, which are the building blocks of protein. It is also a major component of cartilage, skin and tissues. Sulfur helps the body resist infections, bacteria and viruses by cleansing the blood. Sulfur occurs in protein foods such as eggs, milk and fish. It is also found in onions, garlic, cabbage and turnips.
References
- "The Healing Power of Vitamins, Minerals and Herbs"; The Reader's Digest Association; 1999
- "The Food Bible"; Judith Wills; 1998
- "Nutrition for Women The Complete Guide"; Barbara Somer; 1995
Member Comments