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8) Minerals

Minerals are the inorganic substance that occurs naturally in rocks and in the ground and has its own characteristic appearance and chemical composition. The three main functions of minerals are as constituents of the skeleton, as soluble salts which help control the composition of the body fluids, and as essential adjuncts to the action of many enzymes and other proteins. There are many different types of minerals such as calcium, magnesium, potassium, selenium, zinc, and chromium picolinate.


Calcium is a major mineral essential for healthy and strong bones and teeth. It is also ensures the proper functioning of muscles and nerves and even helps your blood clot. It is of very much importance for the growing children.

The sources of calcium are milk, cheese, eggs, dairy products, fruits, green vegetables, almonds, seaweeds (such as kelp, wakame and hijiki), nuts, beans and pulses, breads and fish.

The deficiency of calcium can affect bone and teeth formation, while its excess can lead to kidney stones.


Magnesium is an important mineral that helps the body to maintain muscles, nerves, and bones. It is also used in heart rhythm, energy metabolism and protein synthesis.

The major sources of magnesium are spinach, nuts, seeds, whole grains, water, fruits and vegetables.

The deficiency of magnesium can cause sensitiveness to noise, nervousness, irritability, mental depression, confusion, twitching, trembling, apprehension, insomnia, muscle weakness and cramps in the toes, feet, legs, or fingers.


Potassium is a mineral that serves as an electrolyte and is involved in the balance of fluid within the body. It is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. It regulates the water balance and acid-base balance in the blood and tissues. Our bodies contain more than twice as much potassium as sodium (typically nine ounces versus four ounces).

The major sources of potassium are bananas and orange juice. Some other sources include breads, cereals and other grain products.

The deficiency of potassium can cause your muscles not to work properly and you will feel weak. The excess of potassium can cause an irregular heart beat.


Selenium is an essential mineral that functions largely in the form of proteins, called seleno-proteins, which act as enzymes and help prevent damage to cells in the body by oxidants in the environment or those produced by normal metabolism.

The sources of selenium are seafood, some meats (such as kidney and liver), and some grains and seeds.

The deficiency of selenium causes “Keshan” disease, a fatal form of cardiomyopathy (heart muscle disease). While its excess can cause reversible balding and brittle nails, give a garlic odor to the breath, and cause intestinal distress, weakness and slowed mental functioning.


Zinc is an essential mineral essential which is involved in the manufacture of protein and in cell division. It is also a constituent of insulin, and is concerned with the sense of smell.

The sources of zinc are eggs, cereal grains, meat, liver, seafood and nuts.

The deficiency of zinc can cause short stature, anemia, increased pigmentation of skin, enlarged liver and spleen (hepatosplenomegaly), impaired gonadal function, impaired wound healing, and immune deficiency. The excess of zinc can cause gastrointestinal irritation (upset stomach) and cause copper deficiency.

Chromium Picolinate

Chromium picolinate is an essential mineral which plays a vital role in processing carbohydrates and fats. It also works with insulin (a hormone, produced in the pancreas) in assisting cells to take in glucose and release energy; that makes blood sugar available to the cells as our basic fuel.

The sources of chromium are meats, whole grains, fruits, vegetables, fats and vegetable oils.

The deficiency of chromium can cause anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis.

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