Mineral are highly required to have a healthy body. It is necessary that you include foods that are rich in minerals to maintain good health. As a person who is conscious about health and diet you need to know what are the minerals that your body require, their functions, dietary sources of these minerals and also about he side effects to lack of these minerals as well when they taken in an over dose. This article tends to give you some information regarding them.



The minerals those are required for a healthy body

Calcium: The major function of this mineral is maintaining your bones and teeth. It also controls the nerve impulses and muscle contractions. The main dietary sources of calcium are Dairy products, tofu, fortified orange juice and bread, green leafy vegetables and the bones in fish. Over dose of calcium may result in Constipation, urinary stones, calcium deposits in soft tissues and inhibition of mineral absorption. The main symptom of having calcium deficiency is mineral loss in bones.

Fluoride: This mineral is also for the maintenance of your tooth and bones. Drinking tap water, tea, and marine fish eaten with bones are considered as the major sources of gaining this vitamin. Its deficiency may lead to tooth decay and the effect of over dose will result in increased bone density, mottling of teeth and impaired kidney function.

Iodine: Iodine is very essential for regulating metabolism in the body and also is an essential part of thyroid hormones. Excessive doses result in d epression of thyroid activity and hyperthyroidism while its deficiency leads to Goitre. The main dietary source for iodine includes iodised salt and seafood.

Magnesium: Grains, legumes, nuts, seeds, green vegetables, and mineral water form the major dietary source of this mineral and the key functions of this include transmission of nerve impulses, energy transfer and activation of many enzymes. Toxic effect of mega doses include nausea, vomiting, diarrhoea, central nervous system depression, coma and death in people with impaired kidneys while the signs of its deficiency include neurological disturbances, cardiovascular problems, kidney disorders, nausea and growth failure.

Phosphorous: This is present in almost all foods and is highly required for the growth and maintenance of your bones and also for the energy transfer in your cells. Heavy dose of phosphorous may lead to drop in blood calcium levels and also calcium deposits in soft tissue. The lack of this mineral may result in weakness, bone loss, kidney disorders, cardio respiratory failure.

Zinc: Whole grains, meat, eggs, liver and seafood especially oysters are rich in zinc and the key functions of this mineral include synthesis of proteins, RNA and DNA ; wound healing; immune response and the ability to taste. Signs of its deficiency are growth failure, loss of appetite, impaired taste, skin rash, impaired immune functions and poor wound healing while excess dosage of zinc may result in vomiting, impaired immune function, decline in blood HDL levels and impaired copper absorption.

Selenium: Deficiency of selenium may result in muscle pain and weakness and also heart disorders. The benefits of having this sufficient quality of this mineral in our body are to protect the cells from oxidative damage and also for immune response. Excessive intake of this mineral may lead to hair loss, nausea and vomiting, weakness and irritability. It is best achieved from seafood, meat, eggs and whole grains.

Potassium: Meats, milk, fruits, vegetables, grains, and legumes form the major dietary source of potassium and excessive use will result in cardiac arrest. The main function of this mineral is to balance the body water and also for the proper functioning of the nerves.

Sodium: Excessive dose of sodium may lead to Edema, hypertension while the symptoms of its deficiency include Muscle weakness; loss of appetite, nausea, vomiting, and sodium deficiency is rarely seen. This is also for balancing the body water, nerve functions and also for acid base balance. The best source to get this mineral is from salt, soy sauce and salted food.