Details about Minerals and Rocks
Function:
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| Boron |
- It helps in the use of calcium, magnesium and phosphorus.
- It controls cell growth and helps in checking abnormal growth.
Natural Source:
Boron is found abundantly in carrot, apple, and pear.
Daily Requirement:
A daily intake of 2 mg would be adequate.
Function:
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| Bromine |
- It helps for body impressiveness.
Natural Source:
Bromine is found in food stuff, especially in the animal tissues.
Daily Requirement:
No basic need
Function:
- It is essential for strong teeth and healthy bones.
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| Calcium |
- Ionic calcium greatly helps in blood clotting, by acting as a co-factor in the coagulation process.
- Tacking calcium reduces the risk of developing polyps which may be a precursor to cancer.
- It helps in blood clotting, maintaining nerve and muscle function.
Natural Source:
Dairy products like milk, curd, yoghurt and cheese are the best sources of calcium. Other important sources are spinach, fenugreek leaves, Mustard leaves, dry figs, almonds, whole meal bread/ flour, potaotes, dried apricot, citrus, celery, parsley, certain fish like pomfret, and fruits.
Other calcium rich items are bran cereals, breads, ragi, sea same seeds, pulses, rajmah, soyabean, popy seed, dry, coconut, vegetables and fruits, and drink enough water.
Daily Requirement:
The RDA is 400 to 500 mg of calcium for children and adults. For menopausal women, who do not take estrogen, it will be 1000 to 15000 mg of calcium.
Unfortunately, calcium tablets by themselves are barely absorbed and the calcium is excreted in the urine underutilized. So take the calcium supplement along with the vitamin D which is available in oily fish, fortified cereals, or exposure to sunlight.
The magnesium deficiency reduces the calcium levels. The ideal calcium to magnesium ratio is 2.1 for effective absorption. Natural sources fo magnesium are green leafy vegetables, peanuts, soyabean and millets that are its rich sources.
The excess of calcium can cause kidney damage, constipation, nausea, excessive thirst, abdominal pin and general confusion.
Function:
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| Clorine |
- It helps in cleansing / expelling waste matter to purify blood.
- It is a main factor for regulating body reaction, as it is the chief anion of the body and provides for about 2/3rd of the anions of plasma.
- The chlorides of Sodium, Potassium are important agents in the regulation of osmotic pressure in the tissues.
- Chlorine ions are essentials for the action of ptyalin and pancreatic amylase.
- Chloride shift helps carbon-dioxide carriage and regulation of bod reaction.
- It is also necessary for manufacture of glandular hormone secretions.
- It prevents building of excessive fat and auto intoxication.
- It also regulates the alkali acid balance in the blood.
- It involves in maintenance of proper fluid and electrolyte balance in the system.
Natural source:
Chlorine is present as sodium chloride in kilk water, other articles of diet etc. It is also found in wheat, barley, grains and pulses, fruits like melon, pineapple, and green leafy vegetables.
Daily Requirement:
The RDA is 10-20 mg. The salt intake in summer should be more to meet with excessive perspiration, vomiting, and diarrhoea due to heat.
Function:
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| Chromium |
- It prevents diabetes and controls high blood pressure.
- It controls fatty acids and cholesterol synthesis.
- It prevents and delays hardening of arteries.
- It helps to take protein where it is needed also helps in growth.
- It gets depleted with age, injuries, surgical operations, and strenuous exercise.
Natural Source:
Sources of Chromium are nuts,areca nut, betel leaves, mushrooms, beer, liver, cereals shellfish, brewer's east, corn oil etc. Daily requirements of Chromium.
Daily Requirement:
The RDA is 5-200 mcg for an adult. It can be 10-60 mcg for infants, and 20-200 mcg for children.
Function:
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| Chobalt |
- It is essential element required for the normal functioning of the pancreas.
- It is also essential for hemoglobin formation.
- It may be necessary for the first stage of hormone production i.e. capture of iodine by the gland.
Natural Source:
The food sources of cobalt include green leafy vegetables, meat, liver, mild, oysters and clams.
Daily Requirement:
Cobalt being a component of Vitamin B-12 is essential for human haemopiesis. Only minute amount of cobalt in our daily diet is sufficient.
Function:
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| Copper |
- It is required for absorption of iron.
- It is also good for the bones, and regulates sugar.
- Tiny amounts of copper are necessary for the formation hemoglobin.
- It catalyses the oxidation of the ferrous ion to ferric ion, and thereby enables iron to be trapped by transferring, the protein carrying iron in the body. It is then transported to tissues for the synthesis of iron-tissues for the synthesis of iron-containing compounds, mainly hemoglobin.
- It also forms and integral part of certain enzymes likes tyrosinase, uricase, oxidase, cytochrome etc.
- It makes an amino acid tyro sine,usable, which works for pigmentation in hair and skin.
- It is also essential for utilization of vitamin C.
- Copper strengthens the muscular system and is thus believed help in treating arthritis. People drink water kept in copper vessels and also wear copper ring or bracelet to get relief from this disease.
Natural Source
Copper is found in fresh and dried fruit, green and leafy vegetables. It is available in liver,kidney, shellfish, and dried legumes.
Milk is poor in copper.
Soft water has more copper than the reservoir water.
Daily Requirement:
The RDA of 0.4-0.7 mg for infants,0.7-2.5 mg for children , and 1.5-3 mg for adults is considered safe and adequate daily dietary intakes. Normal mixed diet is quite adequate.
Function:
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| Fluorine |
- Fluorine is essential for the normal mineralization of dental enamel.Thus 96% of the Fluoride in the body is found in bones and teeth. The Fluorine and Calcium has strong affinity between them and work together, mainly in the outer parts of bones.
- Fluorine prevents dental caries, by reducing the solubility of the enamel in acids produced by bacteria. Avery small amount of it may help in development of tooth, but excess of it cause dental fluorosis-endemic areas.
Natural Source:
The Fluorine is found in traces in water, and food. Sea food, cheese, and tea are good sources.
Daily Requirement:
The safe and adequate RDA of Fluoride in the diet is 0.25 mg for children and 1.5 to 4.0 mg for adults. On an average we ingest about 1 mg of Fluoride daily from drinking water, and 0.25-0.35 mg from the diet. The drinking water should not contain more than 1-2 mg of Fluoride per litre.
In case of excessive content DE- fluoridation of water should be done by adding two chemicals lime and alum in sequence followed by flocculation, sedimentation and filtration. Prolonged drinking of water containing Fluorine over 10 ppm. or handling of fluoride containing minerals can cause Fluorine intoxication, leading to pathological changes like increased density and hyper calcification of the bones.
Function:
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| Iodine |
- It reduces tension, keeps body and ming calm, and keeps skin, hair teeth, nail etc in healthy condition and form.
- It helps in the chemical synthesis of cholesterol, thus checking its build up in arteries.
- It also burn extra fat in the body.
- It increases the heart rate as well as urinary calcium excretion.
Natural Source:
Iodine is available in traces in water ,food, common salts.
Iodine found in sea-water is 0.2 mg per liter. Sea weeds and spongy shells are very rich in Iodine.
The best source are sea fish, sea salt, green vegetables and leaves like spinach grown on iodine rich soil. The common sources are milk, meat, and cereals.
About 90% of the iodine intake is obtained fro the food consumed,and the remainder from the water.
Common salt fortified with small quantities of sodium or potassium iodate is now compulsorily made available in the market as lodised Salt to check goitre.
Daily Requirement:
The RDA is 80 mcg for children and 150 mcg for growing children, pregnant and lactating women is more.
Function:
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| Iron |
- Formation of hemoglobin by synthesis.
- Development of red cells by their formation and maturation.
- Carrying of Oxygen in blood in the form of Hb; 1gm of Hb carries about 1.34 ml of oxygen.
- Tissue oxidation as cytochrome and indophenol oxidase are iron containing compounds concerned with the oxidation of metabolites in the cells.
- Supply of Oxygen to the muscle, as the myoglobin of muscle, is an iron-containing chromoprotein like haeemoglomin, which combines will oxygen and acts as an oxygen store for muscle.
- Cell nucleus function, the chromatin of the nucleus contains iron which takes an active part in the functions of nuclei..
- Oxidation in nerve cells, asnissl granules in the cytoplasm of the nerve cells contain organically combined iron, which serves an essential role in oxidation.There granules disappear during activity of the nerve cells, and reappear during rest.
- Prevents fatigue and aids growth. Iron increases resistance to stress and disease.
Natural Source:
All wholegrain cereals, pulses, legumes, Jaggery, fish, and animal foods like egg, liver, meat etc. and vegetables like dry lotus stem, cauliflower greens, turnip greens, lentils, peas, green leafy ones and fruits like black currants, water melons, raisins, dried dates are good sources of Iron.
Daily Requirement:
The RDA of 1.0 mg /kg for infants, 20 mg for children, 25 mg for boys, 35 mg for girls, 24 mg for adult men, 32 mg during lactation is suggested. Normal diet provides required need. Adolescent boys/girls, and women during pregnancy and lactation need more of it.
Function:
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| Magnesium |
- Magnesium ions activate the enzyme phosphate, which accelerates the action of bone phosphates.
- Magnesium actives muscles phosphates, and as a member of a complex co enzyme system takes part in the chemical changes underlying muscular contraction.
- Magnesium helps formations of bone and teeth.
- The distribution and function of magnesium ion is generally antagonistic to that of calcium ion.
- Helps in utilization of Vitamin B and E, and functions with minerals calcium, sodium, and potassium to maintain fluid and electrolyte balance.
- Helps in production of lecithin, which checks cholesterol and atherosclerosis.
- Helps in preventing calcium deposits in kidneys and gallstones.
- Magnesium is necessary for normal neuromuscular contractions.
- Magnesium along with vitamin B-6 or pyridoxine is effective in prevention and treatment of kidney stones.
Natural Source:
Soyabean, leafy vegetables, and nuts are good sources of magnesium.Hard water has high magnesium content in it whereas milk is a poor source.
Daily Requirement:
The RDA for infants is 40 g during first 6 months, and later at the rate of 3.0-4.5 mg/kg weight or 350 mg for adult men and 300 mg for women. Its presence in normal diet is generally enough to meat its requirement in the body.
Function:
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| Manganese |
- It helps the synthesis of hemoglobin, like copper but on a lesser degree.
- A combination, of iron, copper, and manganese is given to treat hypochronic anaemia.
- It has a role in normal reproductive physiology and producing more milk and nursing mothers.
- Manganese ions activate many enzymes and helps in proper utilization of vitamin B and E.
- It helpful in diabetes as it increases tolerance.
- Manganese as a component of different enzymes helps metabolize carbohydrates, proteins, and fats.
- It helps in combination with Choline,in digestion and utilization of fat.
- Manganese nourishes the brain and nerves which helps in right coordination between brain, nerves and muscles in ever part of the body.
Natural Source:
Sources of manganese are whole grain bran, seeds, nuts, shell-fish, organ meats and black tea.
Daily Requirement:
The RDA of 1.5 mg for Children and 2 to 5 mg for adults is recommended. Normal mixed diet contains about 2 mg ,which is enough.
Function:
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| Molybdenum |
- It works with several enzymes engaged in sulfur metabolism, uric acid formation, and alcohol detoxification.
- It helps in metabolism of carbohydrates and fats.
- It is essential for the synthesis of hemoglobin and absorption of iron.
- It promotes general well- being, and is beneficial in prevention of anaemia.
Natural Source:
Molybdenum is mainly found in whole grains, pulses, legumes, leafy vegetables, and nuts. In fact item rich in protein and iron are also rich source of molybdenum.
Daily Requirement:
The RDA of 250 mcg for children and 500 mcg for adults is recommended. The normal mixed diet will meet the requirement of molybdenum.
Function:
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| Phodphorous |
- It is essential for the formation of bones, teeth and blood.
- It plays and important part in all metabolisms.
- It is involved in the utilization of carbohydrates and fats, and liberates their energy at the rate demanded by the body.
- It regulates the acid-alkaline balance of the blood which is so important for the maintenance of health and prevention of disease.
- It provides fast relief in fracture of a bone, helps in healing process and halts loss of calcium due to injury.
- It helps kidneys to excrete waste, and pushes us nervous health.
- It plays a complementary role with calcium. In combination with calcium it feeds the nerves.
- It is important for proper functioning of heart and kidney.
- It also helps in the growth of hair.
Natural Source:
The phosphorus is found in cereals, whole meat brad and flour, wheat germ, soyabeans, almonds and other nuts,meat, poultry, fish, eggs, grapes, citrus fruits blackberries, cranberries, cucumbers, tomatoes, and watermelons.
The phosphorus present in animal foods like meat, eggs, and milk are absorbed to a greater extent.
Daily Requirement:
The RDA of 500 mg for children and 800-1200 mg for adults is recommended. It is suggested that phosphorus intake should be at lest equal to or perhaps twice as much as calcium intake.
Function:
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| Potassium |
- It is necessary for normal muscle contraction and helps in prevention of fatigue and depression.
- It helps reduce the risk of stroke especially in people with high blood pressure.
- It maintains extracellular osmotic pressure as potassium chloride.
- It maintains intracellular reaction as-phosphates, bicarbonates, and proteinates potassium constitutes a very important buffer system in the cell.
- It transports carbon dioxide by being present in red cells.
- Its ions help in prolong relaxation and inhibit cardiac contraction.
- Its ions inhibit muscular contraction.
- It influences the function of nervous system.
- As an alkalizing agent it prevents hyper acidity by maintaining a proper acid alkaline balance in the blood and tissues.
- It promotes secretion of hormones and helps kidneys in detoxification of blood.
- It prevents female hormonal disorders by stimulating the hormone production.
- The use of potassium helps in treating low blood sugar, muscle abnormalities, leg cramps and sciatica.
Natural Source:
Potassium is found in abundance in nuts, fruits,vinegar, paprika, green and leafy vegetables.
Its other important sources are dates, wheat germ, potatoes, bananas, tomatoes, spinach, oranges, meat,cabbage, peas, peanuts, skimmed milk powder, seeds, fish and poultry.
Daily Requirment:
The RDA of 2 gm of children and 4 mg for adults is recommended.
Function:
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| Selenium |
- It helps in weight gain in children.
- It strengthens the body's immune system by producing more of anti-bodies.
- It also improves the function of the phagocyte cells which destroy bacteria fungi and viruses.
- When combined with vitamin E, it has a synergistic effect, and they act better as anti-oxidant and anti-aging factors.
- It protects against cell membranes and tissue damage.
- It protects against heart disease.
- It reduces risk of pancreatic and colon cancer.
- It reduces symptoms of shingles.
- It also reduces asthma attacks.
- It regenerates damaged liver, alleviates menopausal distress.
- It checks dandruff, and neutralizes certain carcinogens.
Natural Source:
Wholegrain cereals are best sources of selenium.
Daily Requriement:
The RDA of 20-3 mcg for children, 40-70 mcg for man, 45-55 mcg for women, is recommended.
Function:
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| Silicon |
- It is necessary for the synthesis of Vitamin B1 or thiamine in the body.
- It is essential for proper functioning of nerve cells and tissues.
- It provides strength to the bones.
- It helps in growth of hair, nails, and teeth.
- It makes shiny skin and brings brightness of eyes.
- It helps to heal faster and protect against tuberculosis, skin and mucous membranes disorders.
- It also controls transmission of nerve impulses.
Natural Source:
Sources of silicon are whole grans, mullets, corn, fruits like apple , guava, orange, raisin, honey, cherries; nuts like almonds, dates, walnuts, groundnuts; vegetables; vegetables like cucumber, celery, onions, cabbage, spinach, endives, carrots, turnips, eggplants, red beets, pumpkin and fish etc.
Daily Requirement:
Only minute amount of silicon in daily diets is sufficient.
Function:
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| Sodium |
- It is essential for the normal function of the cells.
- It is essential for the contraction of the muscles.
- It initiates and maintains contraction of heart.
- It excites nerves, being neuron excitation as opposed to calcium ions.
- It helps in glucose absorption and for the transportation of other nutrients across cell membranes.As sodium compounds its functions are.
- It maintains blood reaction, by acting as buffer and phenomenon of chloride shift.
- It controls reaction of urine, by altering the proportion of acid and alkaline phosphates in the kidneys.
- It regulates reaction of pancreatic juice and bile due to sodium carbonate.
- It maintains osmotic pressure, as sodium chloride is the chief regulator of the pressure of the body fluids.
- It helps in the formation of hydroelectric acid of gastric juice, since sodium chloride takes part in various reactions in the stomach.
- It rectifies defective fat absorption.
- It maintains water balance.
Natural source:
Sodium occurs in many foods like milk and vegetables, and is added as common salts during cooking. It is present in whole meal flour, bread, celery, bananas, water, and legumes, green and leafy vegetables; beetroot, fruits, fish and meat.
Daily Requirement:
The daily requirement as sodium chloride is 10-15 mg but normally the consumption is much above this. The requirement of sodium chloride depends upon climate, occupation and physical activity. People engaged in hard work will need more.
