Mineral in General

A number of minerals or elements are required for normal body functions. Certain mineral matters are indispensable to the growth of the body; the chief of these are water, common salt and certain commons of calcium, magnesium, iron, sodium and potassium; also chlorine which is present in common salt and sulphur, phosphorus and silicon.

Minerals are unlike other nutrients in that they consist of single atoms and carry a charge in solution.

The properties of being charge carried by minerals allows them to combine with other minerals to form stable complexes in bone teeth, cartilage and other tissues.

Iron is required, since it is an essential part of both the blood pigment, hemoglobin, and muscle pigment, myoglobin. Some body enzymes also have composites that include iron.

Iron absorption occurs following entry of iron into the intestinal mucosa cell through the brush border membrane.

Deficiencies of iron cause anemia. Liver, animal muscle tissues, eggs, oats meal, wheat flour, cocoa, and chocolate are good source of iron. Approximately 10.0 mg of iron are required daily.

In human iodine is a component of the hormone, thyroxine, produced by the thyroid gland. This hormone regulates metabolic levels.

Deficiency of iodine leads to low level metabolism, lethargy, and goiter. Requirements of iodine are believed to be about 0.1 mg daily. Sea food and salt water fish are the beat sources of iodine.

Iodine deficiency can be especially harmful in unborn babies and young children because the brain is developing at these stages of life.

Iodine deficiency can cause mental retardation or death in newborns and infants.

In areas where the water is known to be deficient in iodine, iodized table salt may be used in place of regular table salt.

The World Health Organization recommends that iodized salt contains one molecule of iodine for every 100,000 salt molecules.

In United States, iodized salt contains one iodine molecule in every 10,000 molecules of salt.
Mineral in General

Contribution of Fruits to Human Nutrition

Contribution of Fruits to Human Nutrition
Fruits are not only colorful and flavorful components of our diet, but they also serve as a source of energy, vitamins, minerals and dietary fiber.

The U.S department of Agriculture Dietary Guidelines encourage consumers to enjoy “five a day,” eat at least two servings of fruit and three servings of vegetables each day and to choose fresh, frozen, dried or canned forms of a variety of colors and kinds of fruits and vegetables.

In some countries, consumers are encouraged to eat up to 10 servings of fruits and vegetables per day.

ENERGY (Calories)

• Carbohydrates: banana, breadfruit, jackfruit, plantain, dates, prunes, raisin

• Proteins and amino acids: nuts, dried apricot, fig

• Fats: avocado, olive, nuts

VITAMINS
Fresh fruits and vegetables contribute about 91% of vitamin C, 48% of vitamin A, 27% of vitamin B6, 17% if thiamin and 15% of niacin to the U.S diet.

• Vitamin A: apricot, peach, cherry, orange, mango, papaya, persimmon, pineapple, cantaloupe, watermelon

• Vitamin C: strawberry, orange, grapefruit, kiwifruit, pineapple, banana apple, cantaloupe

• Niacin: peach, banana, orange, apricot

• Riboflavin: banana, [peach, orange, apple, avocado

• Thiamin: orange, banana, grapefruit, apple

MINERALS
Fresh fruits and vegetables contribute about 26% of the magnesium and 19% of the iron to the U.S diet
The following fruits are important contributors to the supply of indicated minerals in the U.S diet

• Potassium: banana, peach, orange, apple, dried fruits such as apricot and prune

• Phosphorus: banana, orange, peach, fig, raisin

• Calcium: tangerine, grapefruit, orange

• Iron: strawberry, banana, apple, orange

DIETARY FIBER

• All fruits and nits contribute to dietary fiber. Dietary fiber consists of cellulose, hemicellulose, lignin and pectic substances, which are derived primarily form fruit cell walls and skin.

• The dietary fiber content of fruits ranges form 0.5 to 1.5% (fresh weight)

• Dietary fiber plays an important role in relieving constipation by increasing water holding capacity of feces. Its consumption is also linked to decreased incidence of cardiovascular disease, diverticulosis, and colon cancer.

ANTIOXIDANTS
Fruits, nuts, and vegetables in the daily diet have been strongly associated with reduced risk for some forms of cancer, heart disease, stroke and other chronic disease. This is attributed, in part, to their content of antioxidant phytochemicals.

• Red, blue, and purple fruits (such as apple, blackberry, blueberry, blood orange, cranberry, grape, nectarine, peach, plum, prune, pomegranate, raspberry, and strawberry) are good sources of flavonoids and other phenolic compounds that are positively correlated with antioxidant capacity of the fruit.

• Orange-flesh fruits (such as apricot, cantaloupe, mango, nectarine, orange, papaya, peach, persimmon and pineapple) and some red flesh fruits (such as tomato, watermelon and pink grapefruit) are good sources of carotenoids. Availability of lycopene to human is increased during tomato processing.

Contribution of Fruits to Human Nutrition

Sources of Calcium

Sources of Calcium
Calcium is found in dairy foods, salmon (with bones), sardines, seafood and dark green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer’s yeast, broccoli, buttermilk, cabbage, carobs, cheese, collards, dandelion green, dulse, figs, filberts, goat’s milk, kale, kelp, milk, mustard greens, oats, prunes, sesame seeds, soybeans tofu, turnip greens, watercress, whey and yogurt.

Herbs that contains calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetails, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd’s purse, violet leaves, yarrow, and yellow dock.

A diet that is high in protein, fat and/or sugar affects calcium uptake. The average American diets of meats, refined grains, and softdrinks leads to increase excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body. A diet based on foods such as vegetables, fruits and wholesome grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable.

Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, soybeans and spinach) interferes with calcium absorption by binding with it in the intestines and producing insoluble salts that cannot be absorbed. The normal consumption of foods containing oxalic acids should not pose a problem, but overindulgence in these foods inhibits the absorption of calcium. Oxalic acid can also combine with calcium to form calcium-oxalate kidney stones. However, that taking magnesium and potassium supplements can prevent the formation of this types of stone.
Sources of Calcium

Calcium in Our Body: Function and Deficiency

Calcium in Our Body: Function and Deficiency
Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses.

Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, for the prevention of muscle cramps. It may increase the rate of bone growth and bone mineral density in children.

This important mineral is also essential in blood clotting and helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well. Calcium provides energy and participates in the protein structuring of RNA and DNA.

It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body. In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of maternal death. If high blood pressure develops due to pregnancy, it can be reduced by calcium intake.

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones.

Calcium deficiency can lead to the following problems: arching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitation, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complexion, rheumatoid arthritis, rickets and tooth decay.

Deficiencies of calcium are also associated with cognitive impairment convulsions, depression, delusions and hyperactivity.
Calcium in Our Body: Function and Deficiency