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The term ‘ mineals ‘ refers to elements in their simple inorganic form. In nutrition they are

commonly referred to as mineral elements or inorganic nutrients.

Minerals are vital to health. Like vitamins and amino acids, minerals are essential for regulating

and building the trillions of living cells which make up the body. Body cells receive the essential

food elements through the blood stream. They must, therefore, be properly nourished with an

adequate supply of all the essential minerals for the efficient functioning of the body.

Minerals help maintain the volume of water necessary to life processes in the body. They help

draw chemical substances into and out of the cells and they keep the blood and tissue fluid from

becoming either too acidic or too alkaline. The importance of minerals, like vitamins, is illustrated

by the fact that there are over 50,000 enzymes in the body which direct growth and energy and

each enzyme has minerals and vitamins associated with it. Each of the essential food minerals

does a specific job in the body and some of them do extra work, in teams, to keep body cells

healthy. The mineral elements which are needed by the body in substantial amounts are

calcium, phosphorous, iron, sulphur, magnesium, sodium, potassium and chlorine. In addition

the body needs minute (trace) amounts of iodine, copper, cobalt, manganese, zinc, seleminum,

silicon, flourine and some others.

The human body needs calcium more than any other mineral. A man weighing 70 kg. contains

one kg. of calcium. About 99 per cent of the quantity in the body is used for building strong

bonesand teeth and the remaining one per cent is used by the blood, muscles and nerves.

Calcium performs many important functions. Without this mineral , the contractions of the heart

would be faulty, the muscles would not contract properly to make the limbs move and blood

would not clot. Calcium stimulates enzymes in the digestive process and coordinates the

functions of all other minerals in the body. Calcium is found in milk and milk products, whole

wheat, leafy vegetables such as lettuce, spinach, and cabbage , carrots, watercress, oranges,

lemons, almonds, figs and walnuts. A daily intake of about 0.4 to 0.6 grams of calcium is

considered desirable for an adult. The requirement is larger for growing children and pregnant

and lactating women. Deficiency may cause porous and fragile bones, tooth decay, heart

palpitations, muscle cramps, insomnia and irritability.

A large increase in the dietary supply of calcium is needed in tetany and when the bones are

decalcified due to poor calcium absorption, as in rickets, oesteomalacia and the malabsorption

syndrome. Liberal quantity of calcium is also necessary when excessive calcium has been lost

from the body as in hyperparathyroidism or chronic renal disease.

It combines with calcium to create the calcium-phorphorus balance necessary for the growth of

bones and teeth and in the formation of nerve cells. This mineral is also essential for the

assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain.

Phosphorous is found in abundance in cereals, pulses, nuts, egg yolk, fruit juices, milk and

legumes. Usually about one gram of phosphorous is considered necessary in the daily diet.

A phosphorous deficiency may bring about loss of weight, retarded growth, reduced sexual

powers and general weakness. It may result in poor mineralisation of bones, deficient nerve and

brain function.

While taking calcium in therapeutic doses for calcium deficiency conditions or for treating

ailments, it is advisable to take the calcium supplement in which phosphorous has been added

in the correct proportions. This is necessary as calcium cannot achieve its objectives unless

phosphorous is present in a proper balance.

Iron is an important mineral which enters into the vital activity of the blood and glands. Iron exists

chiefly as haemoglobin in the blood. It distributes the oxygen inhaled into the lungs to all the

cells. It is the master mineral which creates warms, vitality and stamina. It is required for the

healthy complexion and for building up resistance in the body.

The chief sources of iron are grapes, raisins, spinach, all green vegetables, whole grain, cereals,

dried beans, dark coloured fruits, beets, dates, liver and egg yolk. The Indian Council of Medical

Research has recommended an allowance of 20 to 30 mg. of iron in a balanced diet for an adult.

Iron deficiency is generally caused by severe blood loss,malnutrition , infecttions and by

excessive use of drugs and chemicals. Deficiency of dietary iron may cause nutritional-anaemia,

lowered resistance to disease, a general run down condition, pale complexion, shortness of

breath on manual exertion and loss of interest in sex.

Iron is the classic remedy for anaemia. However, there are several forms of anaemia, and iron

deficiency anaemia is only one. If one is taking iron pills due to insufficient intake of iron in the

normal diet, one should also take atleast 40 mg. of folic acid or folate every day, alongwith 10 to

25 mg. of vitamin B12. Both these vitamins are essential in building healthy blood cells.

All living matter contains some sulphur ; this element is therefore essential for life. The greater

part of the sulphur in the human body is present in the two sulphur-containing amino acids,

methionine and cysteine, or in the double form of the latter cystine. The main purpose of sulphur

is to dissolve waste materials. It helps to eject some of the waste and poisons from the system.

It helps keep the skin clear of blemishes and makes hair glossy. It is also valuable in rheumatic

conditions.

The main sulphur-containing foods are radishes, carrots, cabbage,cheese, dried beans, fish and

eggs. There is no recommended dietary allowance. But a diet sufficient in protein will generally

be adequate in sulphur. Deficiency of sulphur may cause eczema and imperfect development of

hair and nails.

Sulphur creams and ointments have been remarkably successful in treating a variety of skin

problems.

All human tissues contain small amounts of magnesium. The Adult human body contains about

25 gms. of this mineral. The greater part of this amount is present in bones in combination with

phosphate and carbonate. Bone ashes contain less than one per cent magnesium. About

one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly

bound to protein. Next to potassium, magnesium is the predominant metallic action in living

cells. The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere

in the body.

Biochemists call magnesium the ” cool, alkaline, refreshing, sleep-promoting mineral”.

Magnesium helps one keep calm and cool during the sweltering summer months. It aids in

keeping nerves relaxed and normally balanced. It is necessary for all muscular activity. This

mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein in

energy-producing reactions. It is involved in the production of lecithin which prevents building up

of cholesterol and consequent atheros-clerosis. Magnesium promotes a healthier cardiovascular

system and aids in fighting depression. It helps prevent calcium deposits in kidneys and

gallstones and also brings relief from indigestion.

Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other

good sources of this mineral are nuts, soyabeans, alfalfa, apples, figs, lemons, peaches,

almonds, whole grains, brown rice, sunflower seeds and sesame seeds. The recommended

dietary allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women and

450 me. during pregnancy and lactation. Deficiency can lead to kidney damage and kidney

stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability,

marked depression and confusion, impaired protein metabolism and premature wrinkles.

Chronic alcoholics often show a low plasma magnesium concentration and a high urinary output.

They may, therefore, require magnesium therapy especially in an acute attack of delirium

tremens. Magnesium has also proved useful in bladder and urinary problems and in epileptic

Sodium Chloride , the chemical name for common salt, contains 39 per cent of sodium, an

element which never occurs in free form in nature. It is found in an associated form with many

minerals especially in plentiful amounts with chlorine. The body of a healthy person weighing

about 65 kg. contains 256 g. of sodium chloride. Of this the major part, just over half, is in the

extra-cellular fluid. About 96 g. is in bone and less than 32 g. in the cells.

Sodium is the most abundant : chemical in the extra-cellular fluid of the body. It acts with other

electrolytes, especially potassium, in the intracellular fluid, to regulate the osmotic pressure and

maintain a proper water balance within the body. It is a major factor in maintaining acid-base

equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for

glucose absorption and for the transport of other nutrients across cell membranes. Sodium can

help prevent catarrh. It promotes a clear brain, resulting in a better disposi tion and less mental

fatigue. Because of its influence on calcium, sodium can also help dissolve any stones forming

within the body. It is also essential for the production of hydrochloric acid in the stomach and

plays a part in many other glandular secretions.

There is some natural salt in every food we eat. Vegetable foods rich in sodium are celery,

cucumbers, watermelon, lemons, oranges, grapefruit, beet-tops, cabbage, lettuce, corn, lady’s

fingers, apple, berries, pears, squash, pumpkin, peaches, lentils, almonds and walnuts. Animal

food sources include shell fish, lean beef, kidney, bacon and cheese. The sodium chloride

requirements for persons living in the tropics have been estimated at 10 to 15 g. per day for

adults who are engaged in light work and 15 to 20 g. for those engaged in hard work. The

requirements of children are from five to 10 g. and those for adolescent boys and girls from 10 to

25 g.

Both deficiency and excess of salt may produce adverse effects o the human body. Deficiencies

of sodium are, however, rare and may be caused by excessive sweating, prolonged use of

diuretics, or chronic diarrhoea. Deficiency may lead to nausea, muscular weakness, heat

exhaustion, mental apathy and respiratory failure. Over-supply of sodium is a more common

problem because of overuse of dietary sodium chloride or common salt. Too much sodium may

lead to water retention, high blood pressure, stomach ulcers, stomach cancer, harden- ing of

arteries and heart disease.

In case of mild deficiency of sodium chloride, taking a teaspoon of common salt in one half litre

of water or any fruit juice quickly restores the health. In severe conditions, however,

administration of sodium chloride in the form of normal saline by intravenous drip may be

restored to. The adverse effects of excessive use of sodium chloride can be rectified by avoiding

the use of common salt.

Potassium is essential to the life of every cell of a living being and is among the most generously

and widely distributed of all the tissue minerals. It is found principally in the intracellular fluid

where it plays an important role as a catalyst in energy metabolsim and in the synthesis of

glycogen and protein. The average adult human body contains 120 g. as potassium and 245 g.

as potassium chloride. Out of this body potassium, 117 g. is found in the cells and 3 g. in the

extracellular compartment.

Potassium is important as an alkalizing agent in keeping a proper acid-alkaline balance in the

blood and tissues. It is essential for muscle contraction and therefore, important for proper heart

function. It promotes the secretion of hormones and helps the kidneys in detoxification of blood.

Potassium prevents female disorders by stimulating the endocrine hormone production. It is

involved in the proper functioning of the nervous system and helps overcome fatigue. It also aids

in clear thinking by sending oxygen to the brain and assists in reducing blood pressure.

Potassium is widely distributed in foods. All vegetables, especially green, leafy vegetables,

grapes, oranges, lemons, raisins, whole grains, lentils, sunflower seeds, nuts, milk, cottage

cheese and butter milk are rich sources. Potatoes, especial potato peelings, and bananas are

especially good sources. Potassium requirements have not been established but on intake of 0.8

CHLORINE

In the human body, chlorine is liberated by the interaction of common salt, taken along with food,

and hydrochloric acid liberated in the stomach during the process of digestion. It is essential for

the proper distribution of carbon dixoxide and the maintenance of osmotic pressure in the

tissues.

This food element is necessary for the manufacture of glandular hormone secretions. It prevents

the building of excessive fat and auto-intoxication. Chlorine regulates the blood’s alkaline -acid

balance and works with Potassium in a compound form. It aids in the cleaning out of body waste

by helping the liver to function.

Chlorine is found in cheese and other milk products, green leafy vegetables, tomatoes, all

berries, rice, radishes, lentils, coconuts and egg yolk. No dietary allowance has been

established, but an average intake of daily salt will ensure adequate quantity of chlorine.

Deficiency of this mineral can cause loss of hair and teeth.

The chief store-house of iodine in the body is the thyroid gland. The essential thyroxine, which is

secreted by this gland, is made by the circulating iodine. Thyroxine is a wonder chemical which

controls the basic metabolism and oxygen consumption of tissues. It increases the heart rate as

well as urinary calcium excretion. Iodine regulates the rate of energy production and body weight

and promotes proper growth. It improves mental alacrity and promotes healthy hair, nails, skin

and teeth.

The best dietary sources of iodine are kelp and other seaweeds. Other good sources are turnip

greens, garlic, watercress, pineapples, pears, artichokes, citrus fruits, egg yolk and seafoods

and fish liver oils. The recommended dietary allowances are 130 mcg. per day for adult males

and 100 mcg. per day for adult females. An increase to 125 mcg. per day during pregnancy and

to 150 mcg. per day during lactation has been recommended. Deficiency can cause goitre and

enlargement of the thyroid glands.

Small doses of iodine are of great value in the prevention of goitre in areas where it is endemic

and are of value in treatments, at least in the early stages. Larger doses have a temporary value

in the preparation of patients with hyperthyroidism for surgical operation.

There are approximately 75 to 150 mg. of copper in the adult human body. Newborn infants

have higher concentrations than adults. Liver, brain, kidney, heart, and hair contain relatively

high concentration. Average serum copper levels are higher in adult females than in males.

Serum copper levels also increase significantly in women both during pregnancy and when

taking oral contraceptives.

This mineral helps in the conversion of iron into haemoglobin. It stimulates the growth of red

blood cells. It is also an integral part of certain digestive enzymes. It makes the amino acid

tyrosine usable, enabling it to work as the pigmenting factor for hair and skin. It is also essential

for the utilisation of vitamin C. Copper is found in most foods containing iron, especially in

almonds, dried beans, peas, lentils, whole wheat, prunes and egg yolk. The recommended

dietary allowance has not been established but 2 mg. is considered adequate for adults. A

copper deficiency may result in bodily weakness, digestive disturbances and impaired

respiration.

The human body contains 30 to 35 mg. of manganese, widely distributed throughout the tissues.

It is found in the liver , pancreas, kidney, pituitary glands.

This mineral helps nourish the nerves and brain and aids in the coordination of nerve impulses

and muscular actions. It helps eliminate fatigue and reduces nervous irritability. Manganese is

found in citrus fruits, the outer covering of nuts, grains, in the green leaves of edible plants, fish

and raw egg yolk. No official daily allowance of manganese has been established, but 2.5 to 7

mg. is generally accepted to be the average adult requirement. A deficiency of this mineral can

lead to dizziness, poor elasticity in the muscles, confused thinking and poor memory.

There are about two grams of zinc in the body where it is highly concentrated in the hair, skin,

eyes, nails and testes. It is a constituent of many enzymes involved in mertabolism.

Zinc is a precious mineral. Our need for this mineral is small but its role in growth and well-being

is enormous, starting before birth. It is needed for healthy skin and hair, proper healing of

wounds, successful pregnancies and male virility. It plays a vital role in guarding against

diseases and infection. It is needed to transport vitamin A to the retina. There are 156 enzymes

that require zinc for their functioning. It has long been known that growth and sexual maturity

depend on zinc.

The main dietary sources of zinc are milk, liver, beans, meat, whole grains, nuts, and seeds. The

recommended dietary allowance of zinc is 15 mg. daily. Deficiency can result in weight loss, skin

diseases, loss of hair, poor appetite, diarrhoea and frequent infection. Those suffering from

rheumatoid arthritis may have a zinc deficinecy. Heavy drinks lose a lot of zinc in their urine.

Selenium and vitamin E are synergistic and the two together are stronger than the sum of the

equal parts. Selenium slows down ageing and hardening of tissues through oxidation. Males

seem to have a greater need for this mineral. Nearly half of the total supply in the body is

concentrated in the testicles and in the seminal ducts adjacent to the prostate gland.

Salemium is useful in keeping youthful elasticity in tissues. It alleviates hot flushes and

menopausal distress. It also helps in the prevention and treatment of dandruff. This mineral is

found in Brewer’s yeast, garlic,onions, tomatoes, eggs, milk and sea food. There is no official

dietary allowance for salemium but, 50 to 100 mcg. is considered adequate. Deficiency of this

mineral can cause premature loss of stamina.

This is known as the ” beauty mineral ” as it is essential for the growth of skin, hair shafts, nails

and other outer coverings of the body. It also makes the eyes bright and assists in hardening the

enamel of the teeth. It is beneficial in all healing process and protects body against many

diseases such as tuberculosis, irritations in mucous membranes and skin disorders.

Silicon is found in apples, cherries, grapes, asparagus, beets, onions, almonds, honey, peanuts

and the juices of the green leaves of most other vegetables. No official dietary allowance has

been established for this mineral. Deficiency can lead to soft brittle nails, ageing symptoms of

skin such as wrinkles, thinning or loss of hair, poor bone development, insomnia, osteoporosis.

Fluorine is the element that prevents diseases from decaying the body. It is a germicide, and

acts as an antidote to poison, sickness and disease. There is a strong affinity between calcium

and fluorine. These two elements , when combined, work particularly in the outer parts of bones.

They are found in the enamel of the teeth and the shiny, highly polished bone surface. Fluorine

is found in goat’s milk, cauliflower, watercress, garlic, beets, cabbage, spinach and pistachio nuts.