Minerals and Their Importance in Diet and Nutrition


Minerals are inorganic compounds which are involved in various functions of the metabolism in the body. They play an important role in Diet and Nutrition to gain the health benefits. The enzyme activities are supported by different minerals and they contribute in the form of catalyst for chemical reactions. Minerals are found in the earth in higher concentrations. Their supply is mainly achieved through the plant-based sources such as fruits and vegetables and water. Vitamins are processed with the help of the minerals in the body.

The deficiency of the minerals in the body can lead to various nutritional disorders. In order to achieve the good health it is important to have the diet having the balance of the macro and micronutrients which necessary for the body functions. Minerals are divided into macrominerals and trace elements depending upon the requirement in the systems. It is important for the people who are actively involved in various fitness activities or the Practitioners of Yoga to have the food packed with necessary for maintaining the ideal health. The macro minerals are known to play a significant role in the body as electrolytes which are responsible mainly for the fluid balance and conduction of muscle function. The five major minerals which we need to have in our diet are;

Calcium- For the health of the strong bones and teeth calcium is one of the necessary minerals. It aids in blood clotting and contributes to maintain the functions the nerves and muscle. The good sources of calcium are milk and milk products, eggs, fruits and vegetables like roots and tubers and seafood.

Potassium – It is known as the electrolyte for the regulation of the fluid balance in the body and works closely with the sodium for the regulation of the metabolic wastes in the body. It is helpful in the prevention of the muscle cramps and improving the health of the skin. Carrot, spinach, potatoes, tomatoes, leafy vegetables and bananas, oranges, melons, milk are considered as the excellent sources of Potassium.

Sodium- As an electrolyte, it is responsible for electrical communication within and outside of the body cells and the nerve impulses. Helps in the regulation of balance in the body fluids and acid-base. Roots like radish, leafy vegetables, salts, canned foods usually proceed with salts are the good sources of sodium.

Phosphorus-It is useful in the production of collagen, contributing for the development of bones and teeth. Through the production of the bile, it is known to prevent the excess build of the fatty acid in the liver. Nuts, legumes, cereals and eggs, dairy products are the good sources of Phosphorus.

Magnesium-The health of bones and teeth requires the magnesium in our diet. Contraction and relaxation of the muscles take place through its role. It is responsible in the metabolism of vitamin c and calcium. Leafy vegetables, nuts, beans, cereal, grains and tomato are good the good sources of magnesium.

The trace minerals such as Copper, Chlorine, Iodine, Iron, Sulfur and Zinc are also helpful for protein synthesis, immunity, hormonal activity, temperature regulation.