Minerals For Health

Minerals For Health

By Neha Chandna Ranglani  on: 06 August 2015
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Just like vitamins, minerals are also needed in small amounts by the body for normal processes. There are 16 essential minerals required for good health. Mineral sources are best found in natural foods rather than supplements. They are categorized as macro minerals which are needed in fairly larger quantities and micro minerals which are needed in small amounts. 
Macro minerals

Calcium: is needed for strong teeth and bones, normal blood clotting, and nerve function.
Sources: Dairy products such as milk, yogurt and cheese, broccoli, almonds, fish, green leafy vegetables, ragi, sprouts and sesame seeds.

Magnesium: is required for healthy bones, converting blood sugar to energy, insulin secretion and function and for normal heart rhythms.
Sources: whole grains, green leafy vegetables, nuts, legumes, banana etc

Phosphorus: is necessary along with calcium for bones and teeth development and to supply energy to the body.
Sources: whole grains, milk, cheese, nuts, fish, eggs, meat, chicken etc

Sodium: helps to maintain blood pressure and fluid balance in the body.
Sources: salt, fish, butter, processed foods etc

Potassium: along with sodium, works to regulate fluid in the body. Potassium also helps to maintain a regular heartbeat and low blood pressure and enables glucose in the body to be converted to glycogen, a form of energy that can be stored.
Sources: fresh fruits and vegetables, coconut water, bananas, soups, tomatoes, dals and pulses etc

Chloride: helps in regulating fluid balance in the cells long with sodium and potassium.
Sources: table salt

Sulphur: is essential to form proteins in the body and helps in eliminating toxins from the body.
Sources: meat, fish, chicken, beans and pulses.

Micro minerals

Iron: is required for the production of hemoglobin and myoglobin, the component of blood cells that transports oxygen around the body. Iron can prevent fatigue, protect against illness and disease and helps in absorption of vitamin C.
Sources: meat, liver, kidney, chicken, beans, peas, green leafy vegetables, garden cress seeds etc.

Manganese: is required for a healthy immune system. Also helps in normal metabolism and digestion.
Sources: whole grains, pulses, nuts etc.

Copper: Copper helps to form collagen, which is essential for healthy bones and connective tissue, production of red blood cells and is needed to absorb iron more easily, to prevent heart disease and high blood pressure and that it protects against damage from free radicals and the development of cancer.
Sources: fish, shellfish, whole grains, nuts, potatoes, garlic, bananas, mushrooms, tomatoes, prunes and soya products.

Iodine: is essential for the manufacture of certain hormones by the thyroid gland, that are responsible for regulating metabolism, converting fats into energy and stabilizing blood cholesterol levels.
Sources: table salt, salt water fish.

Zinc: is needed by every cell in the body, healthy hair, nails and skin, also for maintaining healthy immune system and reproduction system and promote growth.
Sources: red meat, poultry, eggs, shellfish, cheese, nuts, sunflower seeds, beans and wheat germ.

Chromium: it improves insulin sensitivity and helps in controlling blood sugar levels. It also helps to breakdown fat and lower bad cholesterol.
Sources: Shellfish, red meat, liver, egg yolks, cheese, mushrooms and whole wheat bread.

Fluoride: is important for healthy bones and teeth and protects teeth against tooth decay.
Sources: drinking water, toothpaste

Molybdenum: is required for DNA production and acts as an antioxidant.
Sources: Liver, whole grains, yeast, pulses, leafy green vegetables.



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Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.<span 1.6em;"="">Neha Chandna is a Famous Nutritionist in Khar west & Top 10 Dieticians / Nutritionists in Mumbai for weight loss and many services. Popular dietcian in Mumbai. Top 5 Nutritionists / Dietitians in Mumbai. Consult her for best online Diet & Nutrition services in Mumbai.Weight Loss Expert / Diet Consultant / Obesity Consultant in Mumbai.
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