Why we need minerals in our diet

Minerals perform a variety of functions and are essential to maintaining good health and promoting proper metabolism and various other bodily functions in humans. Here are three popular minerals that every diet should include.

• Minerals are generally classified according to daily dietary requirement.
• Calcium, phosphorus and magnesium are classified as macro­minerals since you need and can store larger amounts.
• Minerals make up about three to five percent of normal body weight; most of this comes from the macrominerals that are stored in the bones. But minerals also circulate in the blood.
• A varied and balanced diet provides all the essential minerals; supplements are generally not recommended, because many are highly toxic if consumed in large amounts.

The most abundant mineral in the body, calcium weighs in at roughly 980 to 1,260 grams in the typical adult male, compared to only 760 to 900 grams for women.

• Because calcium is essential for building and maintaining strong bones and teeth, it's not surprising that these structures hold 99 percent of the body's calcium.
• This mineral also ensures proper nerve and muscle function as it moves in and out of bone tissue and circulates through the body.
• It helps prevent osteoporosis, regulate blood pressure and may reduce risk of colon cancer.
• Milk, cheese, yogurt and other milk products are the best sources of calcium; the mineral is also found in fortified soy and rice beverages, canned sardines and salmon (if the bones are eaten), tofu (soybean curd), broccoli and a variety of other vegetables and fruits.
• In general, the calcium in milk or soft bones is easier to absorb than that in plant foods.
• Both vitamin D and lactose-containing foods enhance calcium absorption.
• Phytates found in cereals and oxalates found in vegetables such as spinach and beets can interfere with absorption.
• Calcium deficiency can cause rickets in children and osteoporosis (a disorder characterized by brittle, porous bones) in adults.
• In some cases, calcium deficiency is due to a lack of vitamin D, which the body requires to absorb the mineral.
• The deficiency may also be a result of physical inactivity, especially complete bed rest, which increases calcium loss.

The body contains only about 28 grams of magnesium, 60 percent of which is stored in the bones; the rest circulates in the blood or is stored in muscle tissue.

• Magnesium is essential to build bones and is needed for proper muscle function, energy metabolism, to transmit nerve impulses and to make genetic material and protein.
• Magnesium is found in green leafy vegetables, whole grains, legumes, nuts, beans and milk — deficiency is rare.
• There is some evidence to suggest that many North Americans are not reaching the Recommended Dietary Allow­ance (RDA) for magnesium, which is 400 milligrams for men 19 to 30 and 420 milligrams for men 31 and over; women 19 to 30 should get 310 milligrams daily and women over 30 should have 320 milligrams.
• Reserves can be depleted, however, by alcoholism, prolonged diarrhea, liver or kidney disease, severe diabetes and a poor diet.

The second most plentiful mineral in the body, phosphorus works in conjunction with calcium and fluoride to give bones and teeth their strength and hardness.

• On average, it makes up one percent of normal body weight; 85 percent of this is in the bones, and the remainder is found in soft tissue.
• Phosphorus is essential for many metabolic processes and the storage and re­lease of energy, as well as the activation of the B-complex vitamins and many enzymes.
• Foods that are high in calcium also tend to be high in phosphorus; other good sources include meat, fish, eggs and nuts.

Minerals are an essential part of a healthy diet. Keep this guide in mind and contact your doctor to make sure you're getting the right about of these important minerals.