Essential Minerals divided into two categories: major minerals and trace minerals.
Major minerals: such as calcium, potassium, sodium, phosphorus, sulfur and magnesium – are
required in greater quantities
Trace minerals: such as iron, zinc, copper, selenium, fluoride, manganese and iodine – are of
equal importance and are essential for life, according to a report on Health Shots.
Why do our bodies need minerals?
Minerals are essential for the proper formation of body fluids, including blood, and are also
important for the proper formation of tissues, bones, teeth, muscles, and nerves. Minerals also
play an important role in maintaining healthy and functioning nerves, regulating muscle
movement, and promoting a healthy cardiovascular system.
1. Sodium
Sodium helps with muscle contraction and fluid balance in the body. Salt is the main source of
sodium that the body gets from food, and sodium is added to processed and preserved foods,
but moderation in eating it is very important, so it is very important to eat salt in the amount
recommended by experts.
And table salt is a compound of sodium chloride (NaCl), and according to the World Health
Organization, consuming more salt than necessary can lead to – or help – the development of
high blood pressure, and an increase in the incidence of heart disease and strokes. It
recommends reducing its consumption to less than 5 grams per day.
Reducing salt consumption to less than 5 grams per day can prevent cardiovascular disease,
which is the number one killer in the world. Cardiovascular disease is responsible for 17.3
million premature deaths worldwide, and this number is expected to rise to 23 million by 2030.
According to the organization, salt is the main source of sodium in our diet, and it can come
from sodium glutamate and sodium chloride, and is used as a condiment in many parts of the
world.
2. Potassium
Is it difficult for you to eat foods rich in potassium? If the answer is yes, then you are doing it
wrong. Potassium is an essential mineral that helps regulate muscle contraction, maintain nerve
health and function, regulate fluid balance, and promote a healthy cardiovascular system. If you
have a potassium deficiency, this can lead to irregular heartbeat, ascites (swelling), excretion of
calcium in the urine, and high blood pressure.
Potassium sources include bananas, sweet potatoes, beets, spinach, cauliflower, and dates.
3. Calcium
Calcium helps promote strong bones and teeth, and is also needed to maintain healthy
communication between the brain and other parts of the body. This essential mineral also
enables the regulation of muscle movement and the function of the heart and blood vessels,
and it is known that calcium deficiency can lead to bone fractures, so be sure to take it daily
Sources of calcium:
Milk, dairy and cheese products, Green leafy vegetables such as spinach, and broccoli too.
Calcium is added to some products, such as juices, breakfast cereals, and bread.
4. Iron
Iron is used by the body in the formation of hemoglobin, which carries oxygen in the blood, and
is considered an essential micronutrient. The body needs iron to perform many vital functions,
and it is very important for growth and development.
Iron sources:
Red meat, Whole grain products, Vegetables such as spinach and cabbage, Legumes such as
peas.
5. Zinc
Zinc is considered a micronutrient for its essential role in the development of gene expression
cells, and their replication during all stages, especially pregnancy, childhood and adolescence.
Zinc also helps improve immunity and wound healing.
Sources of zinc: Beans, nuts, grains, legumes, red meat, and whole grains are all rich in zinc