Minerals control many bodily functions. We should increase the intake of fruit and vegetables to provide fibre and carbohydrate in a form which also supplies vitamins and minerals. Make sure the fruit and vegetables you buy are fresh and flavoursome. and buy little and often to gain their full benefits.
Read here to know more about Vitamins and Minerals.
MINERALS (Part 1) |
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CALCIUM |
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| Sources | : | Milk, yogurt, cheese, legumes, seeds, bones and bone soups, calcium-fortified foods such as tofu, orange juice and soymilk. |
| Importance | : | Formation and maintenance of bones and teeth. Assists in normal blood clotting, muscle action, nerve and heart function. |
| Nutrient Destroyers | : | Absorption inhibited by stress, lack of exercise, magnesium deficiency, lack of hydrochloric acid, diuretics. |
| Deficiency Symptoms | : | Softening of bones, brittle bones, back and leg pain, insomnia, irritability, depression. |
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| Sources | : | Whole grains, brewer’s yeast, cheese, meats, dark green leafy vegetables. |
| Importance | : | Carbohydrate metabolism and glucose tolerance. Increases effectiveness of insulin. Stimulates enzymes in metabolism of energy. |
| Nutrient Destroyers | : | Level decreases as age increases. |
| Deficiency Symptoms | : | Depressed growth rate, glucose intolerance in diabetics, atherosclerosis. |
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| Sources | : | Organ meats, whole grains, nuts, legumes, egg yolk, seafood, mushrooms, blackstrap molasses. |
| Importance | : | Formation of connective tissue and hemoglobin. Aids absorption &transportation of iron. Works with vitamin C to form elastin. Part of many enzymes. |
| Nutrient Destroyers | : | Absorption inhibited by excessive zinc. |
| Deficiency Symptoms | : | General weakness, impaired respiration and skin sores. |
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| Sources | : | Blackstrap molasses, raisins, apricots, sunflower seeds, wheat germ, parsley, liver, eggs, red meat. |
| Importance | : | Hemoglobin formation. Protein metabolism. Promotes growth, resistance to disease, improves energy level and condition of teeth, skin, nails and bones. |
| Nutrient Destroyers | : | Absorption inhibited by caffeine, excessive phosphorus or zinc. |
| Deficiency Symptoms | : | Fatigue, anemia, paleness, brittle nails, constipation, difficulty in breathing. |
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| Sources | : | Seafood, seaweed, iodized salt. |
| Importance | : | Involved in energy generation and basal metabolism. An important component of the hormone, thyroxine. Necessary for the prevention of goiter. Contributes to healthy hair, skin, nails and teeth. |
| Nutrient Destroyers | : | Absorption inhibited by food processing. |
| Deficiency Symptoms | : | Thyroid disorders, obesity, goiter, irritability, nervousness, dry hair, cold hands and feet. |
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| Sources | : | Nuts, dark green leafy vegetables, legumes, whole grains, seafood. |
| Importance | : | Catalyst in the utilization of carbohydrates, fats, proteins, calcium, phosphorus and potassium. Essential for energy generation, muscle contraction, bones and teeth formation. |
| Nutrient Destroyers | : | Absorption inhibited by diuretics and alcohol. |
| Deficiency Symptoms | : | Nervousness, tremors, mental confusion, irritability and depression. |
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| Sources | : | Wholes grains, nuts, vegetables, fruits. |
| Importance | : | Involved in normal skeletal development. Maintains sex hormone production. Needed for synthesis of mucopolysaccharide for formation of cartilage. |
| Nutrient Destroyers | : | Absorption inhibited by excessive phosphorus and calcium. |
| Deficiency Symptoms | : | Convulsions, dizziness and loss of hearing. |
click here to go to Vitamins (Part 1)
click here to go to Minerals (Part 2)
Best,
Tan Kok Hui
Nutrition Made Simple, Life Made Rich
