Get some minerals in your diet Zinc, Sodium and others

Most of us would imagine that these minerals seem more at home on the periodic table than on our plates. Why does our body need them? Read on to find out!

Out of all the minerals needed by our body, iron and calcium are undoubtedly the most talked about. Here is a low down on those minerals which are equally important for your bodys functioning but never appear in the spotlight.

Zinc:
Zinc plays multiple roles in the body and is present in small amounts in all tissues. Functions: It is required for formation of insulin by the pancreas and is important for boosting immunity. Low levels of zinc leads to anaemia, liver diseases and heart attacks. Deficiency of zinc delays wound healing, causes growth impairment and loss of taste. Sources: Non-vegetarian sources are better than vegetarian sources since the body finds it easier to absorb zinc from them. Good sources of zinc are meat, fish and milk.

Sodium:
Sodium is present in all body fluids and the adult human body contains about 100 grams of it. Functions: Sodium is an essential component of all body cells. People who have a physically active lifestyle, like labourers or athletes tend to lose a lot of sodium in the form of sweat and urine. Deficiency of this vital mineral causes muscle cramps. However, excessive sodium consumption is actually more common since most fried, junk and packaged food are loaded with salt. So its very important to strike a balance when it comes to sodium consumption and not go overboard. Sources: It is widely present in vegetables and fruits. Salt is also a common source of sodium chloride which is used in everyday cooking.

Iodine:
The adult human body contains about 50 grams of iodine. Deficiency of iodine causes serious problems like physical and mental impairment, hypothyroidism, speech and hearing defect and eye defect in the form of a squint. It can also cause an increased risk of abortion, cretinism (a result of thyroid hormone dysfunction in children) and goitre (enlargement of the thyroid gland situated at the base of the neck) which is the most obvious sign of iodine deficiency. Functions: Iodine is very important for the formation of thyroid hormone. It is essential for normal growth and development of children and adults. Sources: It is found abundantly in seafood and cod liver oil. A small amount is present in freshwater fish. Mostly, 90% of iodine is obtained from food and the remaining 10% from drinking water.

Fluorine:
Functions: It is essential for the health of bones and formation of enamel (outer layer above dentine) of teeth. Inadequate fluorine causes tooth decays while an excess intake is associated with dental and skeletal fluorosis. Sources: Drinking water is the most common source of fluorine. It also occurs in traces in foods like sea fish, tea and cheese.

Copper:
The amount of copper in the human body varies from 100 to 150 micrograms. As it is widely present in a variety of food items, its deficiency is rarely reported. Excess of copper can be caused due to prolonged use of copper vessels and can lead to acute and chronic infections, leukaemia and hyperthyroidism.

Potassium:
The adult human body has about 250 grams of potassium. Sources: It is widely present in foods like banana and chances of it being deficient are negligible.

Magnesium:
It is found in all cells of the body, especially in the bones. It enables the body to metabolise calcium and potassium. The adult human body has about 25 grams of this mineral.

Molybdenum:

An excess of this mineral causes bone deformities while lack of it is associated with cancer of the mouth and food pipe.

Selenium:
Selenium deficiency occurs as a part of a larger spectrum of malnutrition and is common in malnourished children.

Chromium:
In the human body, chromium is present in small amounts about 6 milligrams. It plays a role in carbohydrate metabolism and insulin function.

Phosphorous:
An adult human body contains between 400-700 grams of phosphorous in the form of phosphates. Functions: It plays a pivotal role in the formation of teeth and bones. Sources: It is widely present in a variety of foods so chances of a deficiency are extremely rare.