Here are some important minerals and their roles in the body:
1. Calcium
Calcium is essential for strong bones and teeth, muscle contraction, nerve
function, and blood clotting.
Sources: Dairy products (milk, cheese, yoghurt), leafy green vegetables (spinach, kale), fortified plant-based milk, tofu, and almonds.
2. Magnesium
Magnesium is involved in hundreds of enzymatic reactions in the body, including
energy production, muscle and nerve function, and maintenance of heart health.
Sources: Whole grains, nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes, leafy green vegetables, dark chocolate.
3. Iron
Iron is necessary for the production of haemoglobin, which carries oxygen in the
blood. It is also essential for energy production and immune function.
Sources: Red meat, poultry, seafood, beans, lentils, fortified cereals, spinach, tofu, pumpkin seeds.
4. Zinc
Zinc is involved in numerous enzymatic reactions and plays a crucial role in
immune function, wound healing, DNA synthesis, and growth and development.
Sources: Red meat, poultry, shellfish, legumes, nuts, seeds, dairy products, and whole grains.
5. Potassium
Potassium is an electrolyte that helps regulate fluid balance, nerve function,
and muscle contractions, including the heart muscle.
Sources: Bananas, oranges, avocados, tomatoes, potatoes, spinach, beans, yoghurt, salmon.
6. Sodium
Sodium is another electrolyte vital in fluid balance, nerve
function, and muscle contractions.
Sources: Table salt, processed foods, canned soups, bread, cheese, pickles, olives.
7. Phosphorus
Phosphorus is necessary for bone and teeth formation, energy production, and DNA synthesis.
8. Iodine
Iodine is
essential for the production of thyroid hormones, which regulate metabolism and
support growth and development.
Sources: Seafood, seaweed, iodized salt, dairy products, eggs.
9. Selenium
Selenium acts
as an antioxidant, helps regulate thyroid function, and plays a role in immune
function.
Sources: Brazil nuts, seafood, poultry, eggs, whole grains.
10. Copper
Copper is
involved in producing red blood cells, connective tissue formation, and
iron metabolism.
Sources: Shellfish, organ meats (liver, kidney), nuts, seeds, legumes, whole grains.
11. Manganese
Manganese is
necessary for the metabolism of carbohydrates, cholesterol, and amino acids. It
also plays a role in bone formation and antioxidant function.
Sources: Whole grains, nuts, seeds, legumes, leafy green vegetables, tea.
12. Chromium
Chromium is
involved in carbohydrate and lipid metabolism and helps regulate blood sugar
levels.
Sources: Green beans, meat, nuts, and whole grains.
13. Molybdenum
Molybdenum is
necessary for the metabolism of certain amino acids and the conversion of
purines to uric acid.
Sources: Nuts, whole grains, dark leafy vegetables, seeds, and liver.
14. Fluoride
Fluoride helps
in the formation of tooth enamel and prevents dental cavities.
Sources: Water, Tea, & Seafood.
Also Read the Following Suggested Topics for Further Reading
1. Laws of Inheritance in Biology Solved MCQs
2. Nutrition in Plants Solved MCQs
3. Bioenergetics in Plants Solved MCQs
4. Respiration in Plants and Animals Solved MCQs
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