Minerals: their Role and Function in the Body

Minerals: their Role and Function in the Body

  Autor Dr. Cornelia Musat Data: 10.06.2005

Minerals: their Role and Function in the Body
Macro elements (in the body they are in high concentrations) 

Calcium 
The role and function in the body: 
Plays an important role in the formation and development of teeth. Ensures normal contractions of the heart, vessels, muscles, participates in transmission of nerve impulses. 
Ensures stability of cell membranes. It is an important component of theblood clotting system.
Signs of insufficiency:
Muscle cramps, excessive neuromuscular excitability, insomnia, predisposition to seizures, lowering or loss of muscle tone. 
Sources: 
Milk, dairy products, cheese, soy cheese, broccoli, radishes, cabbage, garlic, spinach, parsley. Flour products, watercress, spinach prevents the absorption of calcium and therefore it is important to note the compatibility of products. 

Magnesium 
The role and function in the body: 
Participates in carbohydrate metabolism and energy exchange. Plays an important role in bone formation, in calcium and vitamin C metabolism. It participates in the structuring of genetic material (DNA and RNA). Regulates neuromuscular excitability. 
Signs of insufficiency: 
Depression, apathy, muscle tension, seizures, increased excitability, hyperactivity, constipation, premenstrual syndrome, fatigue, muscle cramps. 
Sources: 
Soy products, whole grains, oysters, liver, nuts, peanuts, bananas, potatoes, milk, green vegetables, honey. 

Phosphorus 
The role and function in the body: 
Participates in the growth and development of bone and dental tissue, cell regeneration, in the exchange of energy, in heart contractions. Supports normal function of the kidneys, nerves and muscles. Participates in the growth and assimilation of vitamins by the body. Maintains the acid-base balance. 
Signs of insufficiency: 
Muscle cramps, weakness, adynamia, changes in the bones.
Sources:
Fish, poultry, eggs, whole grains, milk, dairy products, beans, peas, oatgroats.

Potassium 
The role and function in the body:
Participates in normal functioning of the nervous system, heart, muscles, kidneys, blood. Participates in regulating acid-base balance. 
Signs of insufficiency: 
Decreased muscle strength, adynamia, apathy, edema in the extremities, arrhythmias, nausea, vomiting, dry skin, decreased skin sensitivity. 
Sources: 
Dried apricots, bananas, citrus fruits, peas, baked potatoes, broccoli, liver, milk, butter, grapes, raisins, nuts. 

Sodium 
The role and function in the body: 
Maintains the normal level of fluids in the body, normal muscle function and also blood and lymph function. 
Signs of insufficiency: 
Loss of consciousness, increased fatigue, heat intolerance, muscle cramps, swelling of the extremities. 
Sources: 
Most food, water, salt, salted products, sheep cheese, milk, seafood.

Iron 
The role and function in the body: 
Supports the normal growth and development of children's body, participates in the formation of haemoglobin and provides protection against disease. 
Signs of insufficiency: 
Fatigue, anaemia, cold intolerance, delay in intellectual development.
Sources: 
Liver, kidney, peas, beans, eggs, fish, spinach, prunes, raisins, seafood.Tea prevents the absorption of iron.

Macro elements (in the body they are in high concentrations) 

Chromium 
The role and function in the body: 
Participates in maintaining normal blood glucose levels and normal functioning of the cardiovascular system. Participates in the regulation of the cholesterol metabolism. 
Signs of insufficiency: 
Swings in blood glucose levels. High level of cholesterol.
Sources: 
Liver, cheese, beef, poultry, beans, peas, yeast, whole grains.

Cobalt 
The role and function in the body: 
Participates in the formation and activity of erythrocytes.
Signs of insufficiency: 
Pernicious anaemia, weakness, nausea, loss of appetite, bleeding gums.
Sources: 
Liver, kidney, heart, milk, beets, spinach, cabbage.

Copper 
The role and function in the body: 
Plays role in bone formation, in pigment synthesis of the skin, eyes, hair,healing wounds, participates in the synthesis of erythrocytes. It isimportant for psycho-emotional balance. Influence the function of internalendocrine glands.
Signs of insufficiency: 
Anaemia, inflammatory, arthritis.
Sources: 
Oysters, shrimp, liver, poultry, cherries, nuts, cocoa, drinkable grain, vegetables, peas, avocado. 

Selenium 
The role and function in the body: 
Participates in the normal functioning of the cell membrane. Provides protection against cancer development, supports the pancreatic function, contributes to the assimilation of vitamin E. 
Signs of insufficiency: 
Delay in growth, dry and scaly skin on the scalp. Skin problems. CancerDiseases.
Sources: 
Whole grains, soy, seafood, nuts, brown rice, pineapple, mushrooms, garlic.

Silicon 
The role and function in the body: 
Participates in bone formation, supports the normal state of skin, of large blood vessels, of the connective tissue and thymus. 
Signs of insufficiency: 
Bone deformities, changes in the connective tissue, muscle cramps,irritability, insomnia.
Sources: 
Products high in fibre (apples, vegetables, bran ...)

Zinc 
The role and function in the body: 
Ensures proper healing of wounds and burns. Keeps the immune system activity. Participates in the metabolism of carbohydrates and proteins. Plays an important role in the formation and development of sexual glands. 
Signs of insufficiency: 
White spots on the nails, skin striae, changes of odour, joint pains, delay in sexual development, irregular periods, difficult healing of the wounds, frequent infections, acne. 
Sources: 
Liver, seafood, bran, carrots, walnuts, spinach, peas, sunflower seeds,cheese, eggs.

Iodine 
The role and function in the body: 
Participates in the formation of thyroid hormones, in energy exchange. Ensures normal physical and mental development. Enhances metabolic processes. Increases body resistance against radiation. 
Signs of insufficiency: 
Weakness, fatigue, decreased memory and attention, decreased indices of intellectual development. Increase in size of the thyroid gland. 
Sources: 
Seaweed, fish from the sea, iodized salt, nuts.

Fluorine 
The role and function in the body: 
Participates in the formation of bones and tooth enamel.
Signs of insufficiency: 
Destruction of teeth and tooth enamel.
Sources:
Fish, nuts, liver, beef, sheep meat


Read the English version of this article: Minerals: their Role and Function in the Body