And metals have many other essential roles as well. Instead, many essential metals are needed to activate enzymes - molecules with important jobs in the body. But they don't form such strong and durable objects in our bodies. Many metals are used to make strong and durable everyday objects, like copper pipes or iron skillets. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center. It may take just a very small quantity of a particular mineral, but having too much or too little can upset a delicate balance in the body," says Dr. "Each one plays a role in hundreds of body functions. Indeed, some of them are so important that we can't live without them. Instead, other metals and minerals (metals are one type of mineral) are more important for our health (see "What essential metals do for us"). But they're more precious for the global economy than for human health. Gold, silver, and platinum get all the attention as the world's most precious metals. Other trace minerals known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.Make sure your diet meets the recommended mineral targets. Legumes, breads and grains, leafy greens, leafy green vegetables, milk, liver. Widespread in foods, especially plant foods. Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products. Involved in formation of bones and teeth helps prevent tooth decay.ĭrinking water (either fluoridated or naturally containing fluoride), fish, and most teas.įound in thyroid hormone, which helps regulate growth, development, and metabolism. Legumes, nuts and seeds, whole grains, organ meats, drinking water. Part of many enzymes needed for iron metabolism. Liver, brewer's yeast, whole grains, nuts, cheeses. Works closely with insulin to regulate blood sugar (glucose) levels. Meats, fish, poultry, leavened whole grains, vegetables. Part of many enzymes needed for making protein and genetic material has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health. Organ meats, red meats, fish, poultry, shellfish (especially clams), egg yolks, legumes, dried fruits, dark leafy greens, iron-enriched breads and cereals, and fortified cereals. Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body needed for energy metabolism. Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts. Meats, milk, fresh fruits and vegetables, whole grains, legumes. Important for healthy bones and teeth found in every cell part of the system that maintains acid-base balance. Nuts and seeds, legumes, leafy green vegetables, seafood, chocolate, artichokes, "hard" drinking water. Table salt, soy sauce large amounts in processed foods small amounts in milk, meats, breads, and vegetables.įound in bones needed for making protein, muscle contraction, nerve transmission, immune system health. Needed for proper fluid balance, stomach acid. Milk and milk products canned fish with bones (salmon, sardines) fortified tofu and fortified soy beverage greens (broccoli, mustard greens) legumes. Important for healthy bones and teeth helps muscles relax and contract important for nerve functioning, blood clotting, blood pressure. Table salt, soy sauce large amounts in processed foods small amounts in milk, breads, vegetables, and unprocessed meats. Needed for proper fluid balance, nerve transmission, and muscle contraction. Trace minerals are needed in smaller amounts than major minerals. Essential minerals are sometimes divided into major minerals (macrominerals) and trace minerals (microminerals). Some minerals are essential to your health.
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