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Macro-minerals, Minerals keep bones, muscles, heart & brain working…
Macro-minerals
MAGNESIUM
Essential mineral and necessitates 300 biochemical reactions in our body.
Helps maintain healthy nerve and muscle function, strong bones & regulates blood glucose & blood pressure.
Adult body contains about 25g of magnesium, of which 50-60% is in bones and remaining in soft tissues.
Functions
Improves bone health (directly & indirectly) as it helps regulate calcium and vitamin D levels, 2 other nutrients vital for bone health.
Cofactor of various carbohydrate oxidation enzymes & plays essential role in cell membrane's glucose transporting mechanism.
Vital for biochemical processes involving formation and utilization of ATP in the cell.
Required for DNA replication, transcription into RNA & translation into proteins.
Food sources
Nuts, seeds, legumes, spinach & whole grains. In low amounts in salmon & milk.
Deficiency
Rare in healthy people, as kidneys strictly regulate magnesium content by limiting urinary excretion of this mineral if dietary consumption is low.
Results in loss of appetite, nausea, vomiting, fatigue & muscle weakness.
CALCIUM
Most abundant, found in bones & constitutes 2% of total body weight.
Functions
Since calcium found in bones, low calcium intake results in bone resorption.
Bones are constantly remodeling. In children & adolescents, bone formation exceeds resorption as human body is growing at that time. But when we start to age, bone resorption exceeds formation (especially true for postmenopausal women who have to take extra precaution regarding calcium intake to avoid osteoporosis.
Osteoporosis - skeletal disorder in which mass and bone strength are affected. Proper calcium and Vitamin D intake, along with physical activity may reduce the risk of osteoporosis.
Calcium regulates heart rhythms, aid in muscle function and regulate blood pressure & cholesterol levels.
Food sources
Milk & milk products like yogurt & cheese (highest)
Green leafy veggies like spinach, kale, broccoli (some calcium) but bioavailability decreases because of anti-nutrients like oxalic acid.
Deficiency
no calcium deficiency in short term, as blood calcium levels are tightly regulated.
In the long run, this deficiency may result in bone loss, especially in children & postmenopausal women.
Vegans or people with lactose intolerance are at risk.
Eventually can lead to bone fractures & osteoporosis.
PHOSPHORUS
1% of person's total body weight. Second most available mineral in the body after calcium. Found in bones, teeth, DNA & RNA.
Functions
Phosphorus & Calcium play a significant role in creating bones & teeth.
Exist in every human body cell & contributes to RNA & DNA formation, responsible for storage and transmission of genetic information.
Adequate phosphorus is essential for maintaining essential cellular functions, nerve conduction & energy production.
Food sources
Like calcium, dairy products like milk, yogurt, cheese. Animal-based foods like salmon, chicken & beef. Plant-based -lentils, kidney beans, rice, cashew, potatoes etc
Deficiency (rare)
Shortage can sometimes happen, especially in people suffering from alcohol abuse, eating disorders, anorexia & certain inherited disorders.
Symptoms - anemia, muscle weakness, bone pain & numbness in arms and legs.
Sodium
Chloride
POTASSIUM
Sulfur
Minerals
keep bones, muscles, heart & brain working properly.
Essential for making enzymes & hormones.
Macro-minerals
needed in large quantities (100 mg/day)
Micro-minerals
needed in small amounts.