Hi! When we talk of minerals, which ones do you recall immediately? Yes, the flogged horses – calcium, magnesium, zinc, sodium and phosphorous. But the other 12 are often overlooked.
Dietary minerals are elements required to enable metabolic and biochemical processes in our body. They help enzymes and coenzymes towards achieving this function. Minerals are micronutrients, i.e. they are categorized on many basis of the amount required to be consumed per day to sustain a non-deficient and healthy state. Macro minerals are needed in quantities of 100 mg and above and trace minerals are needed in very less quantities.
I have put together a list of all the minerals that are required by us and given the reasons to why each of them are especially important for those of us who lead active lives and workout on a regular basis:
|
Mineral Name |
Function |
Amount |
|
Chloride |
Required for digesting food through hydrochloric acid and helps stabilise excess acid levels in cells |
RDA value |
|
Potassium |
Essential electrolyte that regulates ATP energy pathways |
RDA value |
|
Calcium |
Required for strong bones, teeth, neural, cardio and muscular functions |
RDA value |
|
Magnesium |
Required to process ATP energy pathways, neural functions and bones |
RDA value |
|
Phosphorus |
Required for processing energy and needed for bones |
RDA value |
|
Sodium |
Essential electrolyte that regulates ATP energy pathways |
RDA value |
|
Sulphur |
Required for efficacy of amino acid functions in body |
No RDA value determined |
|
Manganese |
Non-protein compound required that facilitates enzyme functions |
Trace |
|
Copper |
Required to produce red blood cells and enhances the health of nerves and boosts immunity |
Trace |
|
Iodine |
Regulates basal metabolic rate and works towards brain development |
Trace |
|
Zinc |
Helps metabolization of food groups by enabling more than 100 different types of enzymes |
Trace |
|
Iron |
Required to make blood content haemoglobin |
Trace |
|
Selenium |
Antioxidants that help prevent free radical damage to heart and skin etc. Boosts immune system |
Trace |
|
Molybdenum |
It breaks down sulphite toxin build-up and prevents cavities |
Trace |
|
Chromium |
It enhances insulin efficacy and thus metabolization of fats, carbohydrates and proteins |
Trace |
|
Cobalt |
Metabolization of B Vitamins |
Trace |
|
Fluoride |
Prevents tooth decay |
Trace |
We must ensure that these minerals are included in our diet. If this is proves to be difficult, it is important you consult your doctor before taking them in supplement form. However, we must choose only reputed brands well-established companies with clean track record in ingredient and dosage safety.
Until next week, include minerals in your diet, eat right and get the maximum out of your training!
Great information, thanks! I think I focus too much on vitamins and not enough on minerals, so this is a good reminder for me.
Comment by Electric Lawn Edgers — May 27, 2009 @ 9:03 pm