Mineral and vitamins play a vital role in maintaining performance of different body parts. People might have heard the names of minerals several times since their childhood through studies or supplements, but only a few know about their real importance. They are usually unaware of why they are so essential to keep the body healthy, active and lively. So, for such individuals, here is a brief discussion on some worthy facts that can bring a huge difference about how they should be consumed.
Keeping the advantages of multivitamins aside, people should focus on the foods that have the best minerals for the body. This article is designed in such a way that it explains everything about the food items that are capable to reduce deficiencies and improve overall lifestyle of an individual. The major forms of vitamins that have proven effects on every human body include calcium, chloride, magnesium, phosphorus, potassium, and sodium. They are necessary to live a better life with no tiredness and lethargic feeling.
Here, one thing to keep in mind is that minerals are usually do different kinds and people have to pay attention on their nature before consuming any of them. Normally, they are divided into two types: major minerals and trace minerals. Each type requires people to show a particular behavior. Let’s find out how they are supposed to be consumed:
How much major minerals are needed in the body?
Major minerals are usually present in a huge quantity, whose deficiency also has a significant effect over how the body works. In numeric terms, they range up to six and work differently for various parts of the body. For smooth body functioning, dietary minerals turn out to be quite significant as they used to work like vitamins. They perform the tasks of fluid balance, strong bones and teeth, muscle contraction, and efficient nervous system.
Obviously, a person can’t get enough proportions of minerals by digesting foods only. They always have to go for alternative supplements to keep balance in their diet as well as the lifestyle. They just remember one thing: there should be ample supply of all major minerals in one way the other.
Most of the people become a victim of inappropriate guidance and end up taking wrong supplements or medications to reduce any negative effects. This makes them the victim of diseases, deficiencies or excess of minerals. So, what should be done? The rule of thumb is to consult a reliable nutritionist for healthy diets.
Elements Included in a Balanced Diet
Below is the brief discussion about what every individual has to pay attention to while realizing the types of vitamins and their functions:
Magnesium is responsible for carrying biochemical properties in the body that significantly include muscle contraction and nerve impulse. It also plays a key role in maintaining the desired blood sugar level, balanced blood pressure, and strong muscles/bones.
Rarely, people suffering from magnesium deficiency might have different medical conditions, according to the level of mineral present in the body. Some of the main reasons behind this deficiency are gastrointestinal issues, Crohn’s disease, celiac disease, and alcoholism. Diabetes, heavy intake of antibiotics and diuretics can also lead to the lack of magnesium.
The common symptoms to recognize magnesium deficiency are nausea, fatigue, laziness, pain in arms and legs, uneven heartbeats, and muscle contractions. It is easily found in nuts, seeds, whole food, cereals, green vegetables, salmon, bananas, potatoes, and yogurt. Magnesium supplements are readily available in the market but make sure not to cross the intake as it may cause diarrhea, nausea, and other reactions if taken in a high amount.
Sodium combines with chloride to maintain fluid balance in the body. It assists in smooth circulation of blood to avoid imposing pressure over the arteries. But an excess of sodium would cause high blood pressure in people. Sodium can be easily found in table salt and in food items having chloride. Processed foods also contain artificially added sodium.
Calcium is one of the best minerals for the body due to its impact on keeping the bones healthy and strong. It prevents osteoporosis and strengthens teeth’s. Apart from this, it ensures efficient performance of the nervous system while keeping the muscles flexible and dedicated to their responsibilities. People with asthma, autoimmune conditions and inflammatory bowel disease may also suffer from this deficiency.
One can find ample amount of calcium through milk and in dairy products like cheese and yogurt. It is also available in green vegetables, nuts, and whole cereal breakfasts. If needed, people can buy calcium supplements from the market to keep their bones stronger with passing age.
While looking for the best minerals for the body, potassium turns out to be another option with its benefits on the body. It assists in ensuring smooth functioning of the nervous system while providing strength to the muscles. Here, it is necessary to remember that a balanced level of potassium is important for normal heart performance. It must be considered an important nutrient to prevent arrhythmias and respiratory problems. Potassium helps sodium to balance fluid of the body and normalize blood pressure. Low quantity of potassium can lead to dangerous results like arrhythmias. Even, a high level of potassium can cause serious perpetration.
Foods items rich in potassium include fruits and vegetables that need to be consumed intelligently throughout the day. People may also find it in legumes, milk nuts and meat. Kidney patients are instructed to take a low potassium diet.
Phosphorus is vital for bone growth and proper cell membranes. It uses the B complex vitamin to convert food into energy and boosts metabolism. This energy is then used for everyday activities, thus keeping the body active for a significant time period. Deficiency of phosphorus is rare and mostly found in people who suffer from severe malnutrition. It is found in protein rich foods like meats, nuts, seeds, and legumes. Phosphorus toxicity can cause severe kidney problems that can eventually lead to death. A person must be careful when taking any phosphorus dietary medicines or supplements as its excess quantity can cause palpitations, asthma, and kidney stone issues.
Chloride has been included in the list of the best minerals for the body. Chloride collaborates with sodium to maintain a proper fluid level in the body and cells. It is used for creating gastric juices in the body. It is found in table salt like sodium chloride, fruits, vegetables like tomatoes, and whole foods. There are fewer chloride supplements in the market as it is required in a less amount in the body. Make sure to get professional consultation when taking chloride supplements whenever needed.