Minerals and their Importance in Nutrition

PHOSPHORUS

It combines with calcium to create the calcium-phorphorus balance necessary for the growth of bones and teeth and in the formation of nerve cells. This mineral is also essential for the assimilation of carbohydrates and fats. It is a stimulant to the nerves and brain.

Phosphorous is found in abundance in cereals, pulses, nuts, egg yolk, fruit juices, milk and legumes. Usually about one gram of phosphorous is considered necessary in the daily diet. A phosphorous deficiency may bring about loss of weight, retarded growth, reduced sexual powers and general weakness. It may result in poor mineralization of bones, deficient nerve and brain function.

While taking calcium in therapeutic doses for calcium deficiency conditions or for treating ailments, it is advisable to take the calcium supplement in which phosphorous has been added in the correct proportions. This is necessary as calcium cannot achieve its objectives unless phosphorous is present in a proper balance.

IRON

Iron is an important mineral which enters into the vital activity of the blood and glands. Iron exists chiefly as hemoglobin in the blood. It distributes the oxygen inhaled into the lungs to all the cells. It is the master mineral which creates warms, vitality and stamina. It is required for the healthy complexion and for building up resistance in the body.

The chief sources of iron are grapes, raisins, spinach, all green vegetables, whole grain, cereals, dried beans, dark colored fruits, beets, dates, liver and egg yolk. The Indian Council of Medical Research has recommended an allowance of 20 to 30 mg. of iron in a balanced diet for an adult. Iron deficiency is generally caused by severe blood loss,malnutrition , infections and by excessive use of drugs and chemicals. Deficiency of dietary iron may cause nutritional-anemia, lowered resistance to disease, a general run down condition, pale complexion, shortness of breath on manual exertion and loss of interest in sex.

Iron is the classic remedy for anemia. However, there are several forms of anemia, and iron deficiency anemia is only one. If one is taking iron pills due to insufficient intake of iron in the normal diet, one should also take at least 40 mg. of folic acid or foliate every day, along with 10 to 25 mg. of vitamin B12. Both these vitamins are essential in building healthy blood cells.

SULPHUR

All living matter contains some sulphur ; this element is therefore essential for life. The greater part of the sulphur in the human body is present in the two sulphur-containing amino acids, methionine and cytosine, or in the double form of the latter cystine. The main purpose of sulphur is to dissolve waste materials. It helps to eject some of the waste and poisons from the system. It helps keep the skin clear of blemishes and makes hair glossy. It is also valuable in rheumatic conditions.

The main sulphur-containing foods are radishes, carrots, cabbage,cheese, dried beans, fish and eggs. There is no recommended dietary allowance. But a diet sufficient in protein will generally be adequate in sulphur. Deficiency of sulphur may cause eczema and imperfect development of hair and nails.

Sulphur creams and ointments have been remarkably successful in treating a variety of skin problems.