Essential elements

GEETA KHURANA explains the necessity of minerals in building a strong and healthy metabolism, essential to good health

We all are familiar with minerals like Calcium, Iron, Sodium and Potassium, but there are many more uncommon minerals that are needed by the body, though in lesser quantity. Minerals like Zinc, Selenium, etc., have an equally important role to play as the major minerals. Here are some of these minerals and their uses.

Zinc Zinc is one of the essential minerals needed by the body and is present in almost every cell within the body. Zinc plays a vital role in protein synthesis and helps in regulation of cell production in the body’s immune system. It is essential for the activity of some enzymes. It is also required for proper growth and sexual maturation of the individual. Zinc plays an important role in the prostate gland and reproductive organs, both of which require this mineral to develop and function properly. Zinc deficiency causes enlargement of the prostate gland and makes it vulnerable to cancer. Eczema, also called atopic dermatitis is an inflammatory and chronic disorder of the skin, and is mainly caused by a deficiency of zinc in the body. Some research studies have also shown zinc to be effective in helping treat acne and pimples.

The risk factors for zinc deficiency include: inadequate caloric intake, alcoholism, and digestive diseases. Vegetarians may need as much as 50% more zinc than non-vegetarians because of the lower absorption of zinc from plant foods; which is why they need to have good sources of zinc in their diet. Most alcoholics are deficient in zinc as alcohol decreases the absorption of this mineral. Since most alcoholics do not eat a large variety of food, their zinc intake maybe inadequate. Our body contains about 2-3 gms of zinc. There are no particular storage sites for zinc; hence it is regularly needed through the diet.

Oysters are known to be rich in zinc. Most meat products also have healthy amounts of zinc, and beans, nuts, whole grains, and many seeds are also excellent source of zinc. Of all the vegetarian sources, pumpkin seeds are the best source of zinc.

Selenium

Selenium is a trace element required in small amounts to maintain good health. It is present in nearly every cell of the body, but especially in the kidney, liver, spleen, testes and pancreas. Selenium acts as an anti-oxidant and fights against free radicals that damage our DNA.

Selenium has recently been in the news because of its role in combating cancer. Some research and studies have shown this mineral to be beneficial in preventing cancer of the cervix, ovaries, rectum, bladder, esophagus, pancreas and liver. Selenium is also useful for the thyroid function.

Selenium can be found in many foods like Brazil nuts, walnuts, poultry, seafood (tuna) and meats. Oats and brown rice can also contain significant amounts of selenium, but it also depends on the type of soil in which these are grown.

Boron Boron is a trace element that is needed by the body in very small amounts. The benefits of boron were recognised as late as the 1980s. Boron helps to regulate the levels of other minerals such as calcium, phosphorous and magnesium that are essential for bone health, thus indicating that boron may be helpful in preventing osteoporosis. It also helps already brittle bones and prevents fractures.

It helps reduce the loss of calcium and magnesium in the urine that is needed to help build strong bones.

The main sources of boron are fresh fruit, apples, carrots, grapes, pears, prunes, nuts and grains.

Fluorine Fluorine is helpful in preventing dental caries, but the toxicity of fluorine should be kept in mind as an excess of fluorine causes mottling of the teeth. Fluorine along with calcium and molybdenum helps in the formation of calcium fluorapatite that contributes to healthy bones and teeth.

Fluorine is present in tiny amounts in foods, but mostly in seafood, kelp and tea.

Chromium Chromium is needed for the metabolism of glucose and helps in the breakdown of cholesterol, fat and protein. It thus helps to keep blood sugar levels within the normal limits. It has also been used as a treatment for migraine headaches, psoriasis and acne, can prevent anxiety and fatigue and is used extensively by athletes and dieters because it promotes fat loss, thus increasing lean muscle tissue.

Deficiency of chromium may lead to glucose intolerance in diabetics, heart disease, high cholesterol, tiredness and obesity.

Good sources of this mineral can be found in lettuce, onions, tomatoes, brewer’s yeast, potatoes and oysters. Food processing methods decrease the chromium content of foods. For example, chromium naturally occurs in the bran and germ of whole grains. When whole grains are milled to make flour, the germ and bran are removed, and consequently most of the chromium is lost. Also, refining sugar cane and sugar beets to make sugar removes most of the chromium that naturally occurs in these plants.

On the other hand, acidic foods cooked in stainless steel cookware can accumulate chromium by leaching the mineral from the cookware.

As you can see, some of these minerals though needed in minute quantities by our body, are as important for our health as the major minerals.