The Big Four minerals

Minerals are a must. Like vitamins, they are paramount for good health but are more stable than vitamins and harder to destroy. The body needs two types of minerals: macro-minerals, which are required in doses higher than 100 mg a day such as calcium, and micro minerals, those required in smaller doses. These are also known as trace elements.

Minerals have multiple functions. They provide structure in the formation of bones and teeth, maintain normal heart rhythm, are essential for the synthesis of major biological nutrients and play a regulatory role in cellular metabolism. But what needs to be remembered is that minerals can be obtained solely from a well-balanced diet and are not produced by the body.

The Big Four:

The Big Four minerals are calcium, phosphorous, iron and iodine.

Calcium: It helps to build strong bones and teeth, it is important for proper contractions of the muscles, helps in blood clotting, stimulates enzymes in the digestive process and assists in the transmission of nerve impulses. If you are lacking in calcium, drink plenty of milk and milk products such as buttermilk, yogurt, cheese, paneer, etc or eat green leafy vegetables and fruits such as oranges, lemons, almonds, and walnuts.

Phosphorous: This is necessary for the growth of bones and teeth and in the formation of nerve cells. Besides this, Phosphorous also supports muscular activity. Intake of this mineral is not just a matter of how much, but in what proportion. The calcium-phosphorous teamwork is so delicately balanced, that an excess of either mineral leads to the excretion of the other. Phosphorous is found in cereals, pulses, nuts, egg yolk, fruit juices, and milk.

Iron: This is necessary for maintaining hemoglobin and its deficiency can lead to anemia. Iron needs to get increased in children and in pregnant and lactating women. The chief sources of iron are meat, liver, eggs, grapes, raisins, spinach, all leafy vegetables and dark color fruits like dates.

Iodine: It is part of the big four though it is required in traces. It is necessary for the formation of the thyroid hormone which regulates the physical and mental activity. The most common result of an iodine deficiency is goiter, usually a visible swelling on the neck. By adding iodized salt in your diet, goiter can be prevented. Other sources of iodine are seafood, lettuce, turnip garlic, citrus fruits, and egg yolk.

Besides the big four, there are other minerals too such as zinc, sodium, and chlorine which are needed by your body. You need to eat a well-balanced diet which will provide you with an abundance of minerals.