Minerals NutritionMinerals nutrition is essential for the body’s physical and emotional well being. Calcium, phosphorous, potassium, sodium and magnesium are vital minerals that the body needs in larger quantities than the rest of the minerals. Altogether there are thirteen essential minerals the body needs for maintaining the body’s functions. Let’s take a look at four of these minerals. Minerals Nutrition: CalciumCalcium is greatly needed by the body to build strong bones and teeth. In fact, 99% percent of the body’s calcium needs is found in the bones and teeth. The remaining 1% percent is located in the cells and bodily fluids. Adequate amounts of vitamin D are needed in the body for proper absorption of calcium.Everyone needs good amounts of calcium throughout their lifetime to sustain bone density and strength. Nutritionists state that the denser the bone mass that is laid down early in life, the less likely bones will become porous and brittle later in life. So it is very important to receive plenty of calcium when you are young. Foods with calcium are dairy, almonds, dark leafy greens, black strap molasses, oranges, and sesame seeds.
Minerals Nutrition: MagnesiumMagnesium is essential for proper functioning of nerves and muscles, and for maintaining bone structure. Magnesium is also essential for balancing hormones and emotional well being.Numerous studies have been reported showing that children with Attention Deficient Disorder (ADD) and Attention Deficient Hyperactivity Disorder (ADHD) are lacking in essential minerals, namely magnesium. Foods with magnesium are seeds (pumpkin, sunflower, sesame), spinach, chard, soybeans, salmon, and navy and black beans.
Minerals Nutrition: PhosphorousPhosphorous works closely with calcium, magnesium and the B vitamins to build and maintain bones and teeth. Phosphorous is an essential mineral needed to release energy from the carbohydrates a person eats to distributing fats around the body.It also assists in muscle development as well as proper function of the kidneys. It is a vital mineral for the regularity of the heartbeat. Foods with phosphorous are whole grains, seeds, nuts egg yolks, whole wheat, liver, and fatty fish.
Nutrition in PotassiumPotassium is the most abundant mineral found in the body. It is vital for controlling water balance in the tissues and cells of the body. Potassium is an essential mineral, which naturally controls blood pressure.Many foods have potassium in them. Here are some that have high levels of potassium. They are bananas, potatoes, sweet potatoes, cantaloupe, avocadoes, dates, raisins, salmon, halibut, almonds, and most beans. So how can you be sure that you are receiving the essential nutrients that the body needs? By eating a balanced diet of fruits and vegetables, whole grains, nuts and seeds, fish and some dairy or calcium equivalent, you will easily receive all the vitamins and minerals your body needs. Besides healthy eating, be sure to get adequate amounts of sunshine (15 minutes per day) on the skin to help in the absorption of calcium. Do not wear a sunscreen for the first fifteen minutes of being in the sun.
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