Minerals—an Introduction
Minerals in nutrition fall into two categories. Major minerals (sometimes called macro minerals) are needed in greater amounts in the diet and are found in greater amounts in the body, as seen in Figure 8-1. Trace minerals are needed in smaller amounts in the diet and are found in lesser amounts in the body, as seen in Figure 8-2. All of the major minerals in Figure 8-1 and the trace minerals in Figure 8-2 are essential for nutrition.
The key to proper mineral nutrition is balance. Minerals should not be eaten in amounts that greatly exceed needs. Some minerals are toxic in excessive amounts. Some minerals, when taken in excess, induce a relative deficiency of other minerals. For example, excessive sodium causes calcium losses. The body needs every one of the nutritional minerals. Deficiency of even one mineral should be avoided.
Figure 8-1 Macro minerals in the human body in grams.
Figure 8-2 Some important trace minerals in milligrams.
All minerals come from the soil, whether directly from plants, or indirectly from animals that eat plants. The minerals must exist in the soil in order for them to be absorbed by plants. Also, microbes and rootlet fungi in the soil must be present and healthy to enable the plants to absorb minerals. Some agricultural regions are low in certain minerals. Certain agricultural practices can kill some of the soil organisms that assist the uptake of minerals. Organically grown plants may have a more complete spectrum of minerals.
Minerals are inorganic elements. Minerals are not destroyed by heat in cooking or processing. Minerals are, however, susceptible to being leached out into cooking water that is discarded. Minerals may combine with other compounds in the body, but they retain their unique identity and do not change.
Phytates and Oxalates can Limit Mineral Absorption. Phytates occur in grains and beans. Oxalates occur in some green vegetables.
Some of the minerals in food are unavailable for absorption. These unavailable minerals may be bound with oxalates or phytates that prevent their absorption. Phytates are found in grains and beans and limit the absorption of some of the minerals. Oxalates are found in such vegetables as spinach and beet greens. These foods still provide excellent mineral nutrition, despite a slight reduction in mineral bioavailability.
More about Minerals:
Minerals in nutrition fall into two categories. Major minerals (sometimes called macro minerals) are needed in greater amounts in the diet and are found in greater amounts in the body, as seen in Figure 8-1. Trace minerals are needed in smaller amounts in the diet and are found in lesser amounts in the body, as seen in Figure 8-2. All of the major minerals in Figure 8-1 and the trace minerals in Figure 8-2 are essential for nutrition.
The key to proper mineral nutrition is balance. Minerals should not be eaten in amounts that greatly exceed needs. Some minerals are toxic in excessive amounts. Some minerals, when taken in excess, induce a relative deficiency of other minerals. For example, excessive sodium causes calcium losses. The body needs every one of the nutritional minerals. Deficiency of even one mineral should be avoided.
Figure 8-1 Macro minerals in the human body in grams.
Figure 8-2 Some important trace minerals in milligrams.
All minerals come from the soil, whether directly from plants, or indirectly from animals that eat plants. The minerals must exist in the soil in order for them to be absorbed by plants. Also, microbes and rootlet fungi in the soil must be present and healthy to enable the plants to absorb minerals. Some agricultural regions are low in certain minerals. Certain agricultural practices can kill some of the soil organisms that assist the uptake of minerals. Organically grown plants may have a more complete spectrum of minerals.
Minerals are inorganic elements. Minerals are not destroyed by heat in cooking or processing. Minerals are, however, susceptible to being leached out into cooking water that is discarded. Minerals may combine with other compounds in the body, but they retain their unique identity and do not change.
Phytates and Oxalates can Limit Mineral Absorption. Phytates occur in grains and beans. Oxalates occur in some green vegetables.
Some of the minerals in food are unavailable for absorption. These unavailable minerals may be bound with oxalates or phytates that prevent their absorption. Phytates are found in grains and beans and limit the absorption of some of the minerals. Oxalates are found in such vegetables as spinach and beet greens. These foods still provide excellent mineral nutrition, despite a slight reduction in mineral bioavailability.
More about Minerals:
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