Why Minerals?
By RAJGOPAL NIDAMBOOR
Photo Courtesy:
http://vitaminsupplementstore.net |
Minerals, unlike vitamins, are inorganic nutrients. They are essential for good health.
Minerals come from the earth, or water. Plants and animals absorb them to get nutrients.
Vitamins cannot be assimilated without the presence of minerals.
Minerals are classified into two categories
- Minerals that we need in quantities greater than 100 mg per day
- Minerals that we need less than 100 mg per day.
The first group is called macro-minerals; the second, micro-minerals, or trace elements.
One ideal way to get adequate amounts of vitamins and minerals our body needs is to derive them from the food we eat.
Supplementation Facts
As a matter of fact, most of us don’t need to take additional mineral supplements. We need to take extra vitamins, or minerals, in the presence of deficiency, or certain health problems. But -- the fact is -- thanks to our modern-day lifestyle and improper food habits, there possibly is a realistic need for mineral supplementation, even if many of us are unaware, or not clued to accepting the necessity.
In addition, we would all do well to take vitamins and minerals at certain times in our life, such as the following:
- Before and during pregnancy.
- If you’re pregnant or breastfeeding, you need to take a prenatal mineral and vitamin pill that includes iron to protect you against anaemia, and calcium to keep your bones strong.
- If you’re a woman and are at risk of osteoporosis, a calcium supplement is critical to support the health of your bones.
- If you eat a vegetarian or vegan diet [a diet that restricts the use of animal products], you’d need to take a vitamin B12 supplement.
- If you have a deficiency, or a health problem, such as high blood pressure, diabetes etc.,
You Can’t Do Without Them
Calcium . Calcium keeps your bones strong and prevents them from becoming fragile. It is also said to control blood pressure in mild-to-moderate forms of hypertension. The main source of dietary calcium is milk. Interestingly, however, most people, especially teenagers, don't get even half of their daily need from the dairy source. Adults would do well to take 1,000 mg of a calcium supplement daily.
Copper . Copper helps absorb iron and also heals wounds. Grown-up adults need 1.5 to 3.0 mg of copper everyday in their diet.
Chromium. This helps maintain the body's balance of glucose [blood sugar]. It is also required by the body to release energy from the glucose. Hence, chromium, according to most therapists, is often a supplement of choice for diabetics. Recommended intake is: 100-200 mcg per day.
Iron. This mineralis essential for the transport and release of oxygen throughout the body. Recommended intake: 10 mg a day for men; and 15 mg for women.
Selenium. This mineral supports the function of vitamin E. It has also been evidenced to prevent cancer. Recommended intake: 70 mg for men; and, 50 mg for women.
Zinc . Zinc provides us with our sense of taste. It also plays a key role in sperm production, heals wounds and supports genetic substances and proteins. Recommended: 15 mg a day, for men; and, 12 mg for women.
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