11 Crucial Minerals for Your Body and How to Get Enough of Them

Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.

11 crucial minerals for your  body

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Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement. People who have certain health problems or take some medicines may need to get less of one of the minerals. For example, people with chronic kidney disease need to limit foods that are high in potassium.

To try to balance calcium levels in your blood (via secondary hyperparathyroidism), your body takes calcium from your bones, which leads to accelerated bone demineralization (when a bone breaks down faster than it can reform).

Weight-loss surgeries that reduce the size of your stomach and/or bypass part of your small intestines, such as gastric bypass surgery, make it difficult for your body to absorb sufficient quantities of certain nutrients, vitamins and minerals.

Vitamin D is an important vitamin your body needs to be healthy. If you have risk factors for developing vitamin D deficiency or are experiencing symptoms, be sure to contact your healthcare provider to get a blood test to check your levels.

Do you know what your kidneys do every day to keep you healthy? The answer is quite a lot. The kidneys play an important role in keeping your body functioning properly. Here are the 5 top jobs healthy kidneys perform.

Your kidneys act like a filter to remove wastes and extra fluid from your body. Your kidneys filter about 200 quarts of blood each day to make about 1 to 2 quarts of urine. The urine contains wastes and extra fluid. This prevents buildup of wastes and fluid to keep your body healthy.

Your kidneys make a hormone called erythropoietin. Erythropoietin tells bone marrow to make red blood cells. Red blood cells carry oxygen from your lungs to supply all your body's needs. Red blood cells give you the energy you need for daily activities.

The kidneys make an active form of vitamin D. You need vitamin D to absorb calcium and phosphorus. Calcium and phosphorus are important minerals for making bones strong. The kidneys also balance calcium and phosphorus so your body has the right amount.

pH is a measure of acid and base. Your kidneys maintain a healthy balance of the chemicals that control acid levels. As cells break down, they make acids. The foods you eat can either increase or lower the amount of acid in your body. Your kidneys balance the pH of your body by either removing or adjusting the right amounts of acid and buffering agents.

There is scant information on the dietary mineral requirements of fishand shrimp. This is mainly due to complexities which arise because of the abilityof aquatic animals to absorb minerals from the surrounding water in additionto the food ingested, and because of their variation in response to saltregulation or osmotic pressure. For example, because marine fish and shrimp livein a hypertonic environment (ie. in a medium containing an excess of salt) theytend to suffer from dessication through water loss across the gills. Tocompensate for this loss marine fish therefore have to continually drink smallamounts of water; the excess salt contained within the intestinal seawaterbeing pumped out of the gill to the exterior (Cowey and Sargent, 1979).Consequently, since marine fish are reported to drink up to 50 percent of theirtotal body weight per day, drinking may satisfy a substantial part of theirmineral requirements (NRC, 1983). Coupled with the direct absorption of mineralsthrough the gills, fins and skin, it is perhaps not surprising that marine fishsuch as the red sea bream (C. major) have only been found to have a positivedietary requirement for phosphorus, potassium and iron when fed a purified diet;the nutritional requirement for the remaining physiologically essential mineralsbeing apparently satisfied through direct absorption and/or drinking (Yone andToshima, 1979). The situation in freshwater fish and prawns is the reverse; herethe animals suffer from hydration across the gills due to the steady loss ofsalt to the hypotonic environment. These animals therefore drink little or nowater, and have to compensate for their urinary salt losses by actively pumpingsalt from the external medium across the gills into the plasma. Freshwater fishand prawns are therefore more demanding on an adequate dietary mineral supplythan marine fish and shrimp (Cowey and Sargent, 1979).

Skin plays other roles, too. It contains nerve endings that let you feel when an object is too hot or sharp, so you can quickly pull away. Sweat glands and tiny blood vessels in your skin help to control your body temperature. And cells in your skin turn sunlight into vitamin D, which is important for healthy bones.

It is possible that the lack of benefit in clinical studies can be explained by differences in the effects of the tested antioxidants when they are consumed as purified chemicals as opposed to when they are consumed in foods, which contain complex mixtures of antioxidants, vitamins, and minerals (3). Therefore, acquiring a more complete understanding of the antioxidant content of individual foods, how the various antioxidants and other substances in foods interact with one another, and factors that influence the uptake and distribution of food-derived antioxidants in the body are active areas of ongoing cancer prevention research.

Where you live: Trace mineral amounts in soil and water are not the same in all parts of the world, so where you live could also impact the quantity and quality of trace minerals in your food. As examples, high yield farming techniques in the U.S. and other countries can deplete trace minerals and the soil in certain sub-Saharan regions are especially low in zinc.

Although a healthy diet does usually provide adequate trace minerals in the body, it is notable that strict vegetarian diets, strenuous exercise, pregnancy, gastrointestinal diseases and malabsorption issues can all contribute to trace mineral deficiencies.

They play a key role in combatting disease, helping your body heal, managing ongoing chronic health problems such as high blood pressure, minimizing the impact of such common maladies as headaches and PMS, helping children grow up strong, enhancing mental performance at all ages, and fatigue. They truly are your secret weapon for getting and staying your healthiest.

After bariatric surgery, it is not possible to absorb all the vitamins your body needs. It is important when you commit to bariatric surgery, that you also make a life-long commitment to take vitamins. There are a few things to consider to make sure you are not only staying safe, but also financially aware of your vitamin consumption. It starts with understanding the difference between water-soluble and fat-soluble vitamins.

Before taking vitamins or minerals, discuss first with your health care provider. Some medical conditions and allergies may interfere with some vitamins and minerals. If prescribed or allowed by your health care provider, never take more than the recommended dose and take with a full glass of water. If you suspect you are having an allergic reaction or have taken too much, contact your health care provider immediately.

The iron in hemoglobin binds to oxygen in the capillaries of the lungs and transports it to cells where the oxygen is released (see "Video 10.5.1"). If iron levels are low hemoglobin is not synthesized in sufficient amounts and the oxygen-carrying capacity of red blood cells is reduced, resulting in anemia. When iron levels are low in the diet the small intestine more efficiently absorbs iron in an attempt to compensate for the low dietary intake, but this process cannot make up for the excessive loss of iron that occurs with chronic blood loss or low intake. Only 2-35% of the iron in your diet is absorbed. Once absorbed, the iron may be incorporated into hemoglobin or myoglobin to transport oxygen, or incorporated into other proteins, or stored in the liver, bone marrow or spleen. Ferritin is the molecule that stores iron in mucosal cells. When the iron is needed it is released from the ferritin and transported by transferrin to other cells for use. Once in the body, it is difficult to excrete iron but some iron will be lost when mucosal cells of the gut are shedded, a process that occurs about every 3-5 days.

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Drag the words into the correct boxes to describe the role of the accessory organs in digestion.\\n\",\"overallFeedback\":[\"from\":0,\"to\":100],\"checkAnswer\":\"Check\",\"tryAgain\":\"Retry\",\"showSolution\":\"Show solution\",\"dropZoneIndex\":\"Drop Zone @index.\",\"empty\":\"Drop Zone @index is empty.\",\"contains\":\"Drop Zone @index contains draggable @draggable.\",\"ariaDraggableIndex\":\"@index of @count draggables.\",\"tipLabel\":\"Show tip\",\"correctText\":\"Correct!\",\"incorrectText\":\"Incorrect!\",\"resetDropTitle\":\"Reset drop\",\"resetDropDescription\":\"Are you sure you want to reset this drop zone?\",\"grabbed\":\"Draggable is grabbed.\",\"cancelledDragging\":\"Cancelled dragging.\",\"correctAnswer\":\"Correct answer:\",\"feedbackHeader\":\"Feedback\",\"behaviour\":\"enableRetry\":true,\"enableSolutionsButton\":true,\"enableCheckButton\":true,\"instantFeedback\":false,\"scoreBarLabel\":\"You got :num out of :total points\",\"textField\":\"Accessory organs play an important role in producing and delivering *digestive* juices to the *intestine* during digestion and *absorption*. 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Fill in the missing words to describe the role of minerals in maintaining good health.\\n\",\"overallFeedback\":[\"from\":0,\"to\":100],\"showSolutions\":\"Show solution\",\"tryAgain\":\"Retry\",\"checkAnswer\":\"Check\",\"notFilledOut\":\"Please fill in all blanks to view solution\",\"answerIsCorrect\":\"':ans' is correct\",\"answerIsWrong\":\"':ans' is wrong\",\"answeredCorrectly\":\"Answered correctly\",\"answeredIncorrectly\":\"Answered incorrectly\",\"solutionLabel\":\"Correct answer:\",\"inputLabel\":\"Blank input @num of @total\",\"inputHasTipLabel\":\"Tip available\",\"tipLabel\":\"Tip\",\"behaviour\":\"enableRetry\":true,\"enableSolutionsButton\":true,\"enableCheckButton\":true,\"autoCheck\":false,\"caseSensitive\":true,\"showSolutionsRequiresInput\":true,\"separateLines\":false,\"confirmCheckDialog\":false,\"confirmRetryDialog\":false,\"acceptSpellingErrors\":false,\"scoreBarLabel\":\"You got :num out of :total points\",\"confirmCheck\":\"header\":\"Finish ?\",\"body\":\"Are you sure you wish to finish ?\",\"cancelLabel\":\"Cancel\",\"confirmLabel\":\"Finish\",\"confirmRetry\":\"header\":\"Retry ?\",\"body\":\"Are you sure you wish to retry ?\",\"cancelLabel\":\"Cancel\",\"confirmLabel\":\"Confirm\",\"questions\":[\"Minerals\\u2014such as *potassium\\\/sodium\\\/calcium*, *potassium\\\/sodium\\\/calcium* and *potassium\\\/sodium\\\/calcium*\\u2014are required for the functioning of many cellular processes. While minerals are required in trace amounts, not having minerals in the diet can be potentially harmful.\\n\"],\"library\":\"H5P.Blanks 1.12\",\"metadata\":\"contentType\":\"Fill in the Blanks\",\"license\":\"U\",\"title\":\"Question 6 Fill in the Blanks\",\"subContentId\":\"e0769d30-eabc-4172-a626-71562861442e\",\"useSeparator\":\"auto\",\"content\":\"params\":\"media\":\"disableImageZooming\":false,\"text\":\"7. Fill in the missing words to describe factors that contribute to the growing epidemic of obesity.\\n\",\"overallFeedback\":[\"from\":0,\"to\":100],\"showSolutions\":\"Show solution\",\"tryAgain\":\"Retry\",\"checkAnswer\":\"Check\",\"notFilledOut\":\"Please fill in all blanks to view solution\",\"answerIsCorrect\":\"':ans' is correct\",\"answerIsWrong\":\"':ans' is wrong\",\"answeredCorrectly\":\"Answered correctly\",\"answeredIncorrectly\":\"Answered incorrectly\",\"solutionLabel\":\"Correct answer:\",\"inputLabel\":\"Blank input @num of @total\",\"inputHasTipLabel\":\"Tip available\",\"tipLabel\":\"Tip\",\"behaviour\":\"enableRetry\":true,\"enableSolutionsButton\":true,\"enableCheckButton\":true,\"autoCheck\":false,\"caseSensitive\":true,\"showSolutionsRequiresInput\":true,\"separateLines\":false,\"confirmCheckDialog\":false,\"confirmRetryDialog\":false,\"acceptSpellingErrors\":false,\"scoreBarLabel\":\"You got :num out of :total points\",\"confirmCheck\":\"header\":\"Finish ?\",\"body\":\"Are you sure you wish to finish ?\",\"cancelLabel\":\"Cancel\",\"confirmLabel\":\"Finish\",\"confirmRetry\":\"header\":\"Retry ?\",\"body\":\"Are you sure you wish to retry ?\",\"cancelLabel\":\"Cancel\",\"confirmLabel\":\"Confirm\",\"questions\":[\"Obesity, particularly childhood obesity, is a growing concern. Some of the contributors to this situation include *sedentary\\\/inactive* lifestyles and consuming more *processed* foods and less *fruits\\\/fruit\\\/vegetables\\\/vegetable* and *fruits\\\/fruit\\\/vegetables\\\/vegetable* . As a result, even young children who are obese can face health concerns.\\n\"],\"library\":\"H5P.Blanks 1.12\",\"metadata\":\"contentType\":\"Fill in the Blanks\",\"license\":\"U\",\"title\":\"Question 7 Fill in the Blanks\",\"subContentId\":\"67bc82fd-3a92-477f-a7c6-d979531e8ce5\",\"useSeparator\":\"auto\"]","fullScreen":"0","exportUrl":"\/biology\/wp-content\/uploads\/sites\/96\/h5p\/exports\/digestive-system-ch-11-2-exercises-71.h5p","embedCode":"","resizeCode":"","url":"https:\/\/opentextbc.ca\/biology\/wp-admin\/admin-ajax.php?action=h5p_embed&id=71","title":"Digestive System Ch 11.2 Exercises","displayOptions":"frame":true,"export":true,"embed":true,"copyright":true,"icon":true,"copy":false,"metadata":"title":"Digestive System Ch 11.2 Exercises","license":"U","contentUserData":["state":""],"scripts":["\/biology\/wp-content\/uploads\/sites\/96\/h5p\/cachedassets\/ebcfc42625041e9e873fcbf2a9f236892cbfb43b.js"],"styles":["\/biology\/wp-content\/uploads\/sites\/96\/h5p\/cachedassets\/ebcfc42625041e9e873fcbf2a9f236892cbfb43b.css"]}}; var _paq = window._paq = window._paq []; /* tracker methods like "setCustomDimension" should be called before "trackPageView" */ _paq.push(['trackPageView']); _paq.push(['enableLinkTracking']); (function() var u=" "; _paq.push(['setTrackerUrl', u+'piwik.php']); _paq.push(['setSiteId', '114']); var d=document, g=d.createElement('script'), s=d.getElementsByTagName('script')[0]; g.type='text/javascript'; g.async=true; g.src=u+'piwik.js'; s.parentNode.insertBefore(g,s); )(); 2ff7e9595c