Minerals
Calcium
Among minerals, Calcium is present in the highest amount in the body mostly in
the skeleton. Calcium is essential for the formation of bone and teeth, for clotting
of blood, contraction of heart and muscle etc. A deficiency can cause 'Osteoporosis'
in which decalcification of bone occurs. Even minor accidents can cause fractures.
In children, a deficiency can cause a decreased rate in growth. Small fish eaten
along with bones, skim milk powder etc are excellent sources and milk, milk products
like curd, sesame seeds, ragi, green leafy vegetables like carrot leaves, drumstick
leaves etc are other good sources. The daily recommended allowances for
calcium is Adults 400-500mg, children between 400- 700 mg.
IronA
greater part of the Iron in the body is present as Haemoglobin. Iron deficiency
causes anaemia and is widely prevalent among children, adolescent girls and expectant
and nursing mothers. Cereals are the most important sources of iron for Vegetarians
and the other important sources are legumes, green leafy vegetables and
jaggery. Meat, fish and eggs are also important sources of iron. The daily recommended
allowances for iron is Adults 20-30mg, children between15-20 mg, pregnant and
nursing women need more iron.
Iodine Iodine
is a constituent of thyroxine, the active principle of the thyroid gland. The
thyroid gland plays an important role in energy metabolism and in the growth of
the body. A deficiency can cause enlargement of thyroid, resulting in the disease
called goitre. In children, severe iodine deficiency may result in serious retardation
of growth known as cretinism. Iodine requirements for adults are about 0.15 to
0.2 mg daily and for infants and children 0.05 to 0.10 mg daily. This requirement
is normally supplied by a well balanced diet and by drinking water except in mountainous
regions where the food and water is deficient in iodine. Crude common salt prepared
from sea water and sea fish are good sources.
Sodium
Chloride (Nacl) All minerals except Sodium Chloride (Nacl)
are usually present in sufficient amounts in a well - balanced diet. Sodium chloride
is the only mineral which is taken in more or less pure form in addition to the
amount present in natural foods. Salt taken in food is the source of Nacl. The
requirements depend on the climate and occupation. People doing heavy work in
hot humid climates need more Nacl. A deficiency can cause heat cramps- intense
and painful contractions of skeletal muscle. But consumption of excessive amounts
of Nacl causes Oedema in protein deficiency and increases blood pressure in hypertension. Foods
of animal origin contain more Nacl than those of Vegetable origin. The daily
requirements for tropical climates are Adults 10-15 (light work), 20-25 (hard
work) and children 5-10g/day.
Potassium The
adult human body contains about 250g of potassium which is present almost entirely
in the cells of different tissues, muscles, etc. Only small quantities are present
in the extra cellular fluid. Potassium is the major basic of ion of the body cells.
The functions of potassium are : Regulation of pH of cell contents, Regulation
of the osmotic pressure of cell contents and Potassium ion increases the relaxation
of heart muscle which is antagonized by calcium ion. Potassium deficiency causes
weakness and muscular paralysis. But Consumption of excessive amounts of potassium
also causes the similar symptoms. Deficiency seldom occurs as potassium is present
in abundance of foods. |
|
