Everything About Minerals!
Brace yourself! The rock/mineral posts are coming!
How does a Mineral keep the body heatly?
Depending on the mineral, each function varies.
- Calcium- helps regulate your heartbeat and move your muscles. It is also the main material in your bones and teeth.
- Iron- is used in making enzymes and protein. It also helps carry oxygen in the bloodstream.
- Magnesium- has a similar function to calcium.
- Sodium- helps balance the water level in your body tissue and bloodstream.
How Much Should You Consume!
- Calcium- Teen guys and girls need 1,300 mg (milligrams) each day.
- Iron-Teen guys need 11 mg and girls need 15 mg ( girls need more due to losing a lot of iron when they bleed monthly)
- Magnesium- Teen guys need 410 mg and girls need 360 mg
- Teen girls and guys should aim for 4,700 mg of potassium each day.
To Much Minerals!
- Sodium- high blood pressure and heart failure.
- Iron- vomiting, nausea,diarrhea or worse.... death.
- Calcium- higher risk of kidney stones.
Not Enough Minerals!
Deficiency is defined as when the body does not obtain the required amount of minerals.
It can be caused by three reasons.
- an increase need for a specific mineral.
- if you lack a certain mineral in your diet.
- and if you have a hard time absorbing the mineral.
Like earlier each symptom varies depending on the mineral. But the big warning signs are
- fatigue
- very weak bones
- and a decrease in your immune system
Get The Right Amount In These Foods!
All food groups contain minerals!
- Grains- pasta
- Fats- butter
- Dairy- low fat milk and yogurt
- Proteins- red beef
- Veggies- Cabbage, Spinach
- Fruits- blueberries and strawberries
Interesting Facts!
- We don`t need the minerals found within the earth. However, we do need the element inside the mineral.
- There are two main types of elements macro minerals and trace minerals.
- Macro means large in greek. So this the type of mineral you want to consume a lot of. Examples include calcium, magnesium, sodium, and potassium.
- Trace is where you only need a small amount of something. So you only need a small amount of these group of minerals. Examples include- iron, copper, zinc, and fluoride.
Resources
- http://www.bhg.com/health-family/conditions/osteoporosis/minerals-your-body-needs-them/
- http://kidshealth.org/kid/nutrition/food/minerals.html
- http://kidshealth.org/teen/misc/mineral_chart.html
- https://www.heb.com/static-page/article-template/Vitamins-and-Minerals-from-Each-Food-Group
- https://www.heb.com/static-page/article-template/Vitamins-and-Minerals-from-Each-Food-Group
- http://www.healthline.com/health/mineral-deficiency#Overview1
- http://healthyeating.sfgate.com/excessive-intake-minerals-6544.html
- http://www.softschools.com/facts/geology/minerals_facts/384/
That concludes the information about minerals!
Or as my niece calls it the rock study :)