How does minerals help the body

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 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. Works closely with insulin to regulate blood sugar glucose levels. Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt. Author: Healthwise Staff. This information does not replace the advice of a doctor.

Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Updated visitor guidelines. Top of the page. Minerals: Their Functions and Sources. Topic Overview The body needs many minerals; these are called essential minerals.

Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; "hard" drinking water. The body needs trace minerals in very small amounts. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals. Part of a molecule hemoglobin found in red blood cells that carries oxygen in the body; needed for energy metabolism. 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 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. Works closely with insulin to regulate blood sugar glucose levels. Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.

Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise.

Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.

However, fats contain more calories than carbohydrates and protein so it's important to limit how much you consume. Eating too much fat too often can lead to weight gain and other health problems. Unsaturated fats can help to lower your blood cholesterol, reducing your risk of developing heart disease. They also provide your body with essential fatty acids, important for keeping your muscles, skin and other tissue healthy.

Saturated and trans fat raise the level of cholesterol in your blood, increasing your risk of developing heart disease. You'll benefit from reducing your intake of these type of fats. Some foods naturally contain sugar - such as fruit, vegetables, wholegrains and dairy foods. Other foods have sugar added to them in the manufacturing process. These are called free or added sugars. Most of us eat too many food products containing free sugars.

Currently, children and adults across the UK are consuming 2 to 3 times this amount. Foods that contain free sugars aren't required as part of a healthy balanced diet, so you should try to eat these less often and in smaller amounts.

Sugary drinks account for a surprisingly large proportion of the daily sugar intake of both children and adults. Almost a third of the free sugars consumed by 11 to 18 year olds come from soft drinks. Sugar is easy to consume in large quantities as it's pleasant to taste. This means many people eat too much sugar and get more calories than they need.

If you consume more calories than your body needs, your body stores the energy as glycogen or fat in your liver, muscles and fat cells to use at a later time. This can lead to weight gain. To prevent weight gain, and an increased risk of health problems like type 2 diabetes, reduce the amount of sugar in your diet overall. You should get most of the energy you need from starchy foods potatoes, pasta and cereals without the need to eat free sugars.

When you eat sugar, the bacteria in your mouth produce acid. This acid dissolves the enamel on your teeth, causing tooth decay and cavities to form.

Sugars found naturally in fruits, vegetables and dairy are less likely to cause tooth decay. However, fruit juices contain a lot of sugar so should only be consumed at meal times. More about preventing tooth decay. The sodium found in salt is an essential nutrient used by your body to maintain blood pressure and regulate your nerves and muscles.

Sodium attracts and holds on to water in your blood. If you consume too much salt, the volume of water in your blood increase leading to high blood pressure. If left untreated, you could be at risk of developing heart disease or a stroke. During food preparation, cooking and manufacturing, salt is used as a preservative and flavour enhancer. You don't have to add much more to go over your daily limit.

You should avoid eating too much of these too often. For a healthier option, choose lower salt versions or make your own. Three-quarters of the salt we eat is already in the food we buy, so checking the label and choosing foods that are lower in salt is one of the best ways to cut down. Fibre is an important part of a healthy balanced diet and is only found in foods that come from plants. Meat, fish and dairy products don't contain any fibre.

Foods that contain fibre make you feel fuller for longer and can help digestion. There's also evidence that eating the recommended amount of fibre can lower your risk of developing:. There are 2 types of fibre, soluble and insoluble. Your diet should contain enough of each as they help your body in different ways. Soluble fibre dissolves in the water in your digestive system and can help to reduce cholesterol and relieve constipation. Insoluble fibre doesn't dissolve in water and passes through your digestive system without being broken down.

It helps to move other foods through your gut, keeping your bowel healthy and preventing digestive problems. If you need to eat more fibre, introduce it gradually and drink plenty of fluid. A sudden increase can lead to bloating and stomach cramps. A healthy balanced diet containing a variety of foods should provide all the vitamins your body needs to work properly.

Fat-soluble vitamins are mainly found in foods that are high in natural fat - such as dairy, eggs and oily fish. You don't need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use.

Vitamin D helps to regulate the amount of calcium and phosphate in the body, important for bone, teeth and muscle health. Since vitamin D is found in only a small number of foods. In Scotland everyone over the age of 5 should consider taking a supplement with vitamin D, especially over the winter. Therefore, everyone aged over one year - including pregnant and breastfeeding women - should consider taking a daily supplement containing 10 micrograms of vitamin D.

Between April and September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. They might choose not to take a vitamin D supplement during these months. Some population groups with very little or no sunshine exposure will not obtain enough vitamin D from sunlight and are at greater risk of vitamin D deficiency.

This includes:. These people should take a daily supplement containing 10 micrograms vitamin D throughout the year. Given the uncertainty of consistent sunshine in Scotland and the risks of exposing infants months to the sun, it may be advisable for pregnant and lactating women to take a daily supplement throughout the year. In Scotland, 10 to 15 minutes of unprotected sun exposure is safe for all.