Minerals and their Sources
A perfect balanced diet is an amalgamation of right amount of nutrients such as vitamins and minerals. Most of us are well-versed with vitamins and its variants such as A, B, C, D and so on. But, what exactly do you know about minerals? Why are they so essential for a good health? Let’s find out.
A human body requires minerals to perform basic body functions. They are majorly divided into macro minerals and micro minerals. Both are equally important and are responsible for good health but micro minerals are required in smaller amounts compared to macro minerals.
Sodium
Sodium is required for proper fluid balance, nerve transmission and muscle contraction. The main sources of Sodium are table salt, soy sauce and large amounts of sodium is present in processed foods.
Iron
Iron helps in building healthy blood and carrying oxygen to the cells in our body making it extremely important for us, especially children. Nuts, spinach, whole grains, cereals are some rich sources of iron.
Calcium
For stronger bones and teeth, it is imperative to consume an adequate amount of calcium every day. It helps in muscle contraction, nerve functioning, blood clotting, blood pressure regulation and immune system health. Dairy products such as milk and curd and leafy vegetables are a good source of calcium.
Zinc
It helps in maintaining the immune system which helps in combating various diseases and infections. It also promotes cell growth and heals wounds and cuts. Nuts such as cashews, almonds, peanuts, and legumes such as beans, split peas, and lentils are a great source of zinc.
Potassium
Potassium maintains functioning of the muscles and the nervous system. Foods that are rich in potassium are bananas, tomatoes, citrus fruits like oranges, low-fat milk, yoghurt and legumes.
Phosphorus
Phosphorus keeps your bones, blood vessels and muscles healthy. It is found naturally in foods rich in protein, such as nuts, beans, dairy products and is also available in many processed foods.
