How to get a sufficient amount of Minerals in the body?

Major Minerals:
Major Minerals are also known as the Macro Minerals. These minerals are required in large quantities in our bodies. The best way to inculcate minerals is by taking the right portions of the food.

There are six types of major minerals:

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1. Calcium This is one of the major minerals that the human body needs. Lack of calcium in the body raises the risk of fractures and brittle bones, thus it is very necessary to consume this mineral. Calcium deficiencies are often found in older adults, particularly women and people who consume few dairy products. One can obtain calcium by consuming dairy products, salmon, and leafy green vegetables like kale and broccoli.

2. Chloride Chloride is another essential mineral that is required to maintain the proper fluid balance in the body. The best way to include Chloride in our diet is by the inclusion of table salt, processed foods, and by consuming unprocessed meats.

3. Magnesium Magnesium deficiencies can be caused by some drugs and medications or by diseases that cause diarrhea. It is important to include magnesium in the diet for maintaining a healthy immune system. Green vegetables like spinach and broccoli, almonds, seeds, and peanut butter are all excellent sources of magnesium.

4. Potassium Low potassium contributes to high blood pressure and is a mineral most adults lack in their diet. Baked potatoes with the skin, raisins, tomatoes, and bananas are loaded with potassium.

5. Phosphorous One needs phosphorous to maintain healthy bones and teeth. In combination with B- complex vitamins, this mineral helps in converting the food into energy. Foods that are high in protein such as nuts, soya, meat, seeds, and beans are a great source of Phosphorous as well.

6. Sodium This mineral is necessary for regulating blood pressure. It works well with Chloride and thus is found in table salt.

Trace Minerals:
Trace Minerals or Micro Minerals are as much important as the major minerals. However, one does not need to consume it in large quantities, it is still very important for human survival.

The trace minerals are as follows:

1. Iron Iron deficiencies come with their risks and can lead to a disorder called iron deficiency anemia. The condition causes a shortage of blood cells, and the red blood cells are too tiny. This makes it more difficult for the blood to bring oxygen to the organs. You can be sure that you are consuming enough iron by including red meat, cooked lentils, and soybeans, fortified cereals, and beans in your diet.

2. Zinc This mineral is present in many of the enzymes that help in making protein and genetic materials. It is an essential mineral for the development of the fetus. Fish, Meat, and Vegetables are rich in this mineral.

3. Chromium The main function of chromium is to work with insulin to regulate blood sugars. It can be found in liver, nuts, and cheese

4. Fluoride The absence of Fluoride can result in weak teeth and bones. Thus, to avoid this, one can consume fluoride from fish and some teas.

5. Copper Copper is needed for iron metabolism in the human body. Nuts, seeds, legumes, and whole-grain are a great source of copper.

6. Manganese It is a part of many enzymes and is found in plant foods.

7. Molybdenum This mineral is present in many hormones that help in regulating growth and development in the body. It can be found in iodine-rich foods.

8. Selenium It is an antioxidant. One can get this mineral from seafood, meats, and grains.

How to get a sufficient amount of Minerals in the body?
While almost all the minerals can be obtained from a nutritious meal. Sometimes, people with deficiencies need to take artificial minerals in the form of supplements. However, one must not to take a lot of supplements as it can be too harmful to the body.

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