Nutrition: The Role of Minerals

Nutrition: The Role of Minerals

July 12th, 2010 by admin  |  No Comments

Minerals are compounds that come from the earth. The are inorganic, but are absorbed by plants, allowing us to consume them. Minerals are very important to good health, and play a number of roles in keeping the body strong and functioning properly. Because many minerals are not made by the body, a daily intake of them from food sources and supplements is necessary.

Get the appropriate minerals in your diet by learning what they are, why you need them, and which foods you should eat to provide your body with what it needs.

What are minerals, and what do they do?

  • Calcium: In addition to its most well-known role in maintaining healthy bones, calcium is also necessary for the secretion of hormones and enzymes as well as playing a role in muscle and blood vessel contraction and expansion. Calcium is most commonly found in dairy products such as milk and cheese, but leafy greens like kale and spinach are also excellent sources.
  • Chromium: The body needs this mineral to metabolize fat and protein. It is also involved in maintaining glucose levels in the bloodstream. You can get this mineral from broccoli, grape juice, potatoes and wheat germ.
  • Iron: This mineral is necessary for transporting oxygen throughout the body as it is a vital part of hemoglobin which is responsible for carrying oxygen in the bloodstream. It also plays a vital role in cell growth. Chicken liver is the best source of iron, but other meats also provide it. Non-meat sources of iron include many types of beans.
  • Magnesium: Playing many roles in the body, this mineral strengthen bones, supports the immune system and aids in muscle, nerve and heart functions among other things. Magnesium is found in many nuts such as almonds, cashews and peanuts, as well as spinach, soybeans, and halibut.
  • Phosphorus: Vital to healthy bones and teeth, phosphorus also plays a role in the growth of cells and tissues, as well as maintaining and repairing them. The main source of phosphorus is meat and dairy products.
  • Potassium: This mineral is important to muscle growth and development, as well as synthesizing proteins. Good sources of potassium include meats, poultry and fish such as salmon. You can also find it in broccoli, peas, and bananas.
  • Selenium: Although the body doesn’t require a large amount of this mineral, it creates antioxidants that fight free radicals, and also supports thyroid health. You can find selenium in brazil nuts, tuna, cod, and beef.
  • Zinc: This mineral is important for normal growth and development as well as for our sense of taste and smell. In addition to this it supports immune health and healing of wounds. Zinc can be found in seafood such as oysters, crab, and lobster, as well as beef, pork and chicken. Non-animal sources include beans, chickpeas and almonds.

While there are more minerals that the body needs and uses, these are some of the most important.

Getting Enough Minerals

Most multi-vitamins on the market also contain the necessary minerals. Taking one of these a day will help to fill the gaps in your diet, but eating balanced meals is still crucial to getting everything your body needs. Some mineral deficiencies, such as a lack of iron, are easy to spot, but there are many that we don’t get enough of without knowing it. Support your body’s health by ensuring you provide daily sources of all of these minerals.

Necessary Nutrients for Pregnant Women

Necessary Nutrients for Pregnant Women

July 11th, 2010 by admin  |  No Comments

Although every nutrient is important to a pregnant body and a growing baby, there are a few that need extra attention. Add extra foods containing these vital nutrients to your diet for a healthy baby, and mom too.

Up Your Protein Intake

A pregnant woman needs more protein than prior to pregnancy to support the baby’s growth. You should increase your protein intake by about 10 grams a day during pregnancy. Great sources of protein are meats and poultry, fish, eggs, dairy products, nuts and nut butters as well. This may be especially important for vegetarians or vegans whose diet does not include many of the common sources of protein. Remember that you can’t get protein from a prenatal supplement, so make sure it’s present in your diet.

Pump Up the Iron

A pregnant woman needs double the amount of iron to prevent anemia due to the higher volume of blood in your system. Low iron has also been linked to preterm birth as well as low birth weight. Make sure you are getting all the iron you need with iron-rich foods such as lean red meat, poultry and fish, beans or leafy greens like spinach. Your doctor may also prescribe an iron supplement during your pregnancy for extra insurance. A blood test during pregnancy will check your iron levels to make sure you are not anemic.

Increase Your Calcium

Calcium is vital to growing healthy bones and teeth. Because calcium is stored in your bones, the baby will draw on this supply if you aren’t providing enough in your diet. It’s important therefore to increase your intake of calcium during pregnancy so that your stores are not depleted by the baby. You need healthy bones and teeth too! Dairy products such as milk, cheese and yogurt are the best sources of calcium. If you can’t eat dairy products due to dietary restrictions or lactose intolerance, look for foods fortified with calcium such as orange juice. Foods such as salmon and leafy greens can also provide calcium.

Folate for a Healthy Baby

Even when you are just trying to conceive, you need to increase your intake of folate or folic acid. This important nutrient protects your baby from serious neural tube defects and may also ward off preterm labor. Because folate is so vital even in the early weeks of a pregnancy, getting extra is important when you are trying to become pregnant. If you are already adding it to your diet, your baby will get the benefits from the time you conceive. Get folate in citrus fruits, leafy greens, and dried beans. You should also take a prenatal vitamin containing folic acid.

The Right Fat

Fats are extremely important for your baby’s eye and brain development, but make sure you are eating the right kind. Look for foods containing unsaturated fats and healthy Omega-3 fatty acids, such as nuts, oils like olive and canola, and fish like salmon and tuna.

Fill Up on Fiber

Fiber will keep you full, give you sustained energy, and also help prevent the constipation that plagues so many pregnant women. It has also been linked with a lower risk of gestational diabetes. Get fiber in foods like fruits and vegetables and whole-grains such as oatmeal, whole wheat bread, and brown rice.

Make sure you are eating a balanced diet that includes these and all the other important nutrients throughout your pregnancy.

A Vegetarian Diet During Pregnancy

A Vegetarian Diet During Pregnancy

July 7th, 2010 by admin  |  No Comments

If you are a vegetarian, there is no reason not to continue following your diet during pregnancy. As with any pregnancy diet, you should make sure that you are consuming enough of all of the required nutrients and enough calories to support your growing baby. Depending on the type of vegetarian diet you follow, you may need to make a few adjustments to ensure that the baby is getting everything required for normal development.

Some of the challenges to vegetarians can be getting enough protein, calcium, iron and vitamin D. It is possible to obtain most of these through a vegetarian diet, but during your pregnancy you will have to be even more vigilant to ensure that you are ingesting adequate amounts.

Getting Enough Protein

If you have been following a vegetarian diet for some time, you have probably already adjusted your intake to provide good sources of protein. Include nuts, soy products, legumes and tofu in your diet. Contrary to previous recommendations, the AAP no longer recommends against eating peanut butter during pregnancy to avoid allergies. New evidence indicates this is safe, and vegetarians can use peanut butter as a good source of protein during pregnancy.

Calcium and Vitamin D

If you follow the strictest of vegetarian diets, veganism, then getting calcium and vitamin D from milk and other dairy products are not an option for you. Look for orange juices fortified with both, as well as other foods that may have these two vital nutrients added. Calcium can but obtained through a number of foods other than dairy, such as spinach and broccoli, but vitamin D is needed to help your body use the calcium. Vitamin D can be obtained via sun exposure, but use caution. Your skin may be more sensitive to the sun during pregnancy due to elevated levels of estrogen. You may need a supplement to ensure you are getting enough vitamin D.

Iron and the Vegetarian Diet

Getting enough iron during pregnancy is vital to both your health and that of your baby. If you don’t plan to eat any meat to provide iron, you should be sure to include other iron rich foods in your diet. Look to leafy greens, peanuts, beans, peas and iron fortified foods. You may need an iron supplement during your pregnancy if your doctor finds your levels to be too low during a routine test.

Other Important Foods to Include

Some vegetarian diets include fish, an excellent source of Omega-3 fatty acids. If you do not consume fish, look for these important fatty acids in other sources such as almond and olive oil. Because it can be hard to get enough of this vital nutrient without fish, you might consider taking a supplement. Another important vitamin that might be lacking in a vegetarian diet is Vitamin B12. Because it is mostly found in animal products, you should take a supplement to make sure you get enough.

As with any diet, you should use caution during pregnancy to make sure that you are getting the right number of calories. After the first trimester, you will require additional calories to help your baby grow. Use caution, however, as consuming too many calories can lead to excess weight gain and other problems. Eat a balanced diet with a variety of foods to make sure you get all the vitamins you need.

If you have concerns about your vegetarian diet during your pregnancy, talk to your doctor to help determine whether or not you need supplements.

Iron

Iron

February 21st, 2010 by admin  |  No Comments

Iron is a very important nutrient for growing children. It is used to make haemoglobim which is necessary for the transport, storage and use of oxygen throughout the body. All babies are born with a supply of iron, which takes them through the first 6 months of life. After that, iron must be obtained through the diet.

Children may develop iron-defiency anaemia if they do not obtain an adequate supply of iron in their diet (This could happen when infants make the transition from formula to cow’s milk or solids). A child with this condition is typically pale, tires easily and has a lower tolerance for exercise.

Iron can come from both animal foods and plants in the diet. Iron from meat sources is better absorbed than that from plant sources. The absorption of iron is affected by the following factors:

  • intake of phytates, exalates or tannins (from tea and coffee)
  • intake of calcium, which will can bind with iron in plant sources.

Foods that are rich in vitamin C aid iron absorption. If possible iron-rich food should be taken with vitamin C rich food. Women need to make sure their diet is high enough in iron because iron is lost in the blood through menstruation. Excess of Iron can cause stomach upsets, constipation and kidney damage.

Sources of Iron:

Food / 100g Amount (mg)
Curry powder 58.3
Ground ginger 46.3
Nori seeweed, dried 19.6
Black pudding 112.3
Lentils, green or brown, dried weight 11.1
Cocoa powder 10.5
Sesame seeds 10.4
Pumpkin seeds 10.0
Soya beans, dry weight 9.7
Chicken liver 9.2
Lentils, red, dried weight 7.6
Lamb’s liver 7.5
Liver pate 7.4
Peaches, dried 6.8
Haricot beans, dry weight 6.7
Red kidney beans, dry weight 6.4
Cashew nuts, plain 6.2
Pot barley, dry weight 6.0
Couscous, dry weight 5.0
Apricot, dried 3.4
Lean beef 2.1
Kale, lightly boiled 2.0
Eggs 1.9
Lean lamb 1.6
Grilled Lean Bacon 1.6
Brown rice, dry weight 1.4
Baked beans in tomato sauce 1.4
Spring green, lightly boiled 1.4
Broccoli, lightly boiled 1.0

m = 0.001

How Much Mineral You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

Dietary Minerals

Dietary Minerals

February 21st, 2010 by admin  |  No Comments

Dietary minerals are important to the growing needs of infants and children. These nutrients help establish a foundation for a healthy adult life. Excessive intake of dietary minerals may lead to illness directly or indirectly. This is due to the competitive nature between mineral levels in the body. Dietary mineral deficiency may cause all kinds of health problems.

Good Source of Dietary Minerals

The dietary minerals needed for our body can come from the following sources:

  • milk and dairy products
  • vegetables
  • nuts and legumes
  • whole grains
  • fruits
  • meats

Our body needs adequate amount of dietary minerals for vital body processes and body developments. The major dietary minerals are listed below:

  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Zinc

How Much Vitamins You Need?

Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.

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