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Minerals That Must Be In Your Diet

Updated on July 15, 2016

Vitamins & Minerals To Avoid Diseases

Vitamins as well as minerals do not provide calories but must still be included in our daily diet to prevent ourselves from diseases. Given here below are the vitamins and minerals that must be included in your diet.

The vitamins that are included in fat-soluble are the vitamins like A, K, D, and E. These kinds of vitamins can be stock up in your body that can be used in the future. Vitamin K is very important because this vitamin is responsible in wound healing.

Specific Vitamins For Life

The Vitamins that belongs to water-soluble are the vitamin B and C. These vitamins are needed frequently because unlike the fat-soluble vitamins that can be stored, these vitamins are the opposite. According to the Office of Dietary Supplements, pregnant women must take vitamin B-9 also known as the folic acid or the folate as called by others to avoid defects in neural tubes like spina bifida.

Eat High Mineral Foods Daily

A Serving of Two-Cups of Watermelon will provide adequate amounts of Potassium, Lycopene, Vitamins A, C, and B6
A Serving of Two-Cups of Watermelon will provide adequate amounts of Potassium, Lycopene, Vitamins A, C, and B6

Macrominerals

As what the name implies, macrominerals must be taken in larger quantities. This is also responsible in growth and repair of tissues. It also regulates levels of blood sugar.

For growth of cells as well as healing of wounds you must have foods with loads of zinc. We know that zinc is also responsible for sense of smell and taste. Iodine is essential for us to produce thyroid hormones which are also needed for growth and metabolism.

You probably think of silver and gold when you think of precious minerals. Where your health is concerned, others - like calcium and iron - are far more precious. Each of these dietary minerals is unique and carries out its own life-giving task.

List of Macrominerals

7 Minerals You Can't Do Without

Scientists have divided these nutrients into two groups - major and trace minerals - depending on how much of the mineral is in your body.

Zinc: We needs loads of zinc. It protects us from free radical damage. It regulates insulin, the immune system, glandular function and reproductive health as it prevents birth defects. It is a brain food and helps prevent mental disorders.

Phosphorus: The second-most plentiful mineral in your body works hand-in-hand with calcium to build and maintain strong bones and teeth. Phosphorus is a crucial ingredient in DNA and cell membranes and helps make healthy new cells all over your body. To top it off, phosphorus helps turn your food into energy.

Potassium: Keeping your blood pressure steady, maintaining your heartbeat, balancing water in your cells, and assuring your nerves and muscles work properly are a few of potassium's many important jobs. Like magnesium, this mineral might be essential for heart health.

Your stomach would be useless without this element. It also helps to assure that all of your body's cells get their fair share of nutrients - no small job at all.

Calcium: If you want to have strong bones as an adult, calcium is critical during childhood. No matter how old you are, it's never too late to get more of this important mineral. By far the most abundant mineral in your body, calcium makes your teeth and bones hard and strong. Without it, they would be as floppy as your ears. Imagine trying to get around then. Calcium doesn't just stay trapped in your skeleton. One rather important muscle - your heart - needs calcium to keep pumping.

Sodium: This mineral usually gets a bad rap because it's the main element in salt. Your body needs sodium to maintain its balance of fluids.

The following major minerals stand out from others simply because there are more of them in your body. If you could remove all your body's minerals and place them on a scale, they would weigh about 5 pounds.

Magnesium: This is the least common major mineral in your body, but that doesn't hold magnesium back. It helps keep your teeth and bones healthy by working with calcium for strong bone formation, then it makes sure calcium, potassium, vitamin D, and proteins do their jobs. You need magnesium to help them relax again when you flex your muscles. Recently, experts even found a connection between magnesium and heart health. A deficiency of the mineral could increase your risk of heart attack and high blood pressure.

Sulfur: This mineral is a number one supporting actor. Your body's toughest proteins - in your hair, nails, and skin - have the highest amounts of sulfur. Together with Silica, they provide smooth skin and shiny hair. Nail health improves and it helps to build collagen in the body.

Trace Minerals (Micro) - Small But Powerful Protectors

Selenium: Now famous for preventing cancer, selenium also carries out important daily tasks in your body. It helps your thyroid use iodine, for instance, and it's important for a healthy immune system. A deficiency in selenium can cause heart and thyroid disease.

Boron: We lack boron in our diets as food sources have been found to be deficient in this mineral. Boron stimulates estrogen production and with the aid of magnesium builds strong bones and teeth. The lack of boron is now considered to be one of the main reasons we have so many hip-replacement and knee surgeries. Organic fresh produce have more boron than conventionally grown foods. Supplementation with only 3mg. daily has improved and reversed bone loss for many users as reported by them. They also report a remarkable reversal of joint pain.

Iron: Without a teaspoon of this mineral in your body, you couldn't breathe. Iron makes up hemoglobin and myoglobin, two compounds that carry oxygen throughout your blood and your muscles. When you are iron deficient, it's no wonder you feel listless and weak.

Iodine: Your thyroid gland uses this nutrient to make its hormones. These compounds control your body temperature, regulating the metabolism of every major organ. A lack of iodine can wreak havoc with your body and cause a condition called goiter and skin diseases like dermatitis, eczema, psoriasis. It also protects from toxicity from radiation like what happened in Fukushima, Japan's nuclear accident 5 years ago.

Chromium, Copper, Molybdenum, Manganese, and Fluoride are five trace minerals you'll find in common foods and drinks. They are so important that nutritionists have set daily requirements for each of them to make sure you get enough.

Chromium: Required for glucose tolerance and to regulate sugar in the body. Lack of this mineral results in diabetes, heart conditions, high cholesterol to name a few.

Copper: Prevents early onset of hair going gray. Assists in metabolizing protein and absorbing iron. Controls inflammation in the body and symptoms of arthritis, fibromyalgia and bursitis.

Molybdenum: This is a metabolic or absorption mineral, necessary for gathering enzymes. Studies in recent years showed success for esophageal cancers and sulfite-induced cancers.

Manganese: Feeds nerve and brain centers and helps prevent irritability and mental fatigue. Have shown to reduce seizures in epileptics. Deficiencies also results in hearing loss. Citrate form seems the best.

Fluoride: Important - As Calcium Fluoride - [Not sodium fluoride that is being added to drinking water] - Prevents tooth decay and increases bone strength.

By definition, each trace mineral makes up only a tiny percentage of your total body weight - less than one-twentieth of a percent, to be exact. Their small amounts only make them more valuable. They carry out enormous tasks that are as important as the jobs of any of the more common nutrients.

Important Minerals

Mineral Sources For Health

Mineral
Food Source
Other Sources
Zinc
Wheat Germ, Sunflower Seeds & Pumpkin Seeds, Mushrooms, Eggs
Supplement: Picolinate Form
Iron
Fresh Leafy Greens, Molasses, Cherries, Peas, Whole Grains
Cast Iron Pots/Pans
Calcium
Cabbage, Green Vegetables, Seaweed, Molasses, Dairy Foods
Supplement: Calcium Citrate
Potassium
Potassium Broth, Dried Fruits, Dairy Foods, Seeds, Watermelon, Banana, Lean Poultry & Fish
Supplement: Potassium Citrate/Gluconate
Phosphorus
Dairy Foods, Nuts, Legumes, Eggs, Fish, Poultry
Supplement: Homeopathic Pellets
Boron
Fresh Organic Fruits and Vegetables
Supplement: 3mg/Day
Chromium
Honey, Cheese, Grapes, Raisins, Liver, Brewer's Yeast
Supplement: Chromium Picolinate
Copper
Molasses, Raisins, Seafoods, Nuts, Eggs, Legumes
Supplement: Chelated Copper
Iodine
Seaweed, Sea vegetables and Seafoods
Liquid Potassium Iodide; Lugol's
Magnesium
Dark Leafy Greens, Seafood, Whole Grains, Watermelon
Epsom Salts Bath and Foot Soaks
Selenium
Sunflower and Sesame Seeds, Garlic, Brewer's Yeast, Kelp, Tuna
Supplement: Selenomethionine
Silicon (Silica)
Whole Grains, Horsetail, Bamboo and Oatstraw Herb Teas, Red Algae
Supplement: Silica Gel; Red Algae
Sodium
Sea Salt and Himalaya Salt, Celery, Seafoods, Dairy Foods
 
Sulphur
Onions, Garlic, Hot Peppers, Vegetables, Eggs, Fish
MSM Crystals and Powder, Tablets

To Sum It Up

These vitamins, along with the essential minerals, which can also be called macro or micronutrients, are things that your body needs, in small amounts, which promote good biochemical reactions within your body and within your cells. The difference between the vitamins and the proteins you get from food is that you don't burn up the vitamins, so you can't use them for energy.

The vitamins that are fat soluble, which means that you can store them in your body for a long time, include A, E, K and D. These dissolve in lipids and require bile in order to be absorbed. They are also stored in tissues, and if you have too many of them they can be toxic to you.

All of these vitamins are found in food, but if you aren't able to get the food that you need in order to get the vitamins, you are going to have to turn to nutritional supplements to make sure that you are getting all of the vitamins and minerals that your body is going to need.

You have to get them from food sources or from vitamin supplements because your body does not make most minerals and vitamins directly. If you aren't getting enough of a certain vitamin or mineral for a long period of time you can get a specific disease or condition.. When the vitamin or mineral is re supplied to your body, this will usually be fixed.

Basically, there are 13 vitamins. The water-soluble vitamins do not get stored in your body in large amounts.

The water-soluble vitamins are going to be C and eight of the B vitamins. These dissolve in water, so if you are cooking or washing, the vitamins might actually be washed out of the food.

A combination of fresh raw food and carefully cooked food with adequate amounts of purified water will supply most of what we need to be healthy, strong and disease-free.

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