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Minerals: Why We Need Them for Better Health
MINERALS are basic
elements found in the soil. Plants pick up these elements
naturally. When we eat these plants [or animals who
have eaten the plants], we absorb these minerals into
our own tissues.
SODIUM, POTASSIUM, MAGNESIUM
and CALCIUM are minerals the body requires in large
amounts, the focus of this report will be on these four
minerals. There are many other minerals the body uses
but the amounts are very small.
SODIUM, known as salt, regulates the water distribution
in our bodies. Salt is the most abundant mineral in
our blood and active people need it. Low salt levels
will cause dehydration and muscle cramps.
This does not mean piling
on extra salt while cooking or eating, we get enough
salt depending on the foods we eat.
Meat, fish, chicken, grains, and nuts contain salt.
Other foods high in salt:
milk and margarine [except those advertised as low salt],
canned foods, ketchup, popcorn, potato chips, french
fries and sauerkraut.
According to a Harvard
Medical School study, all our body requires is 0.2 grams
of salt per day. Too much salt causes dehydration, potassium
loss and serious medical problems.
POTASSIUM is a mineral that controls muscle heat and
nerve conduction [the transmission of nerve impulses].
When we exercise and feel weak and tired, it's usually
low mineral levels in muscle cells. Lack of Potassium
is a common cause and there is no warning system to
tell you this, unless a blood test is performed.
When exercising, muscle
produces heat; Potassium released by the muscle prevents
overheating by increasing blood flow. Sweat and urine
excrete Potassium so replacing it is vital.
Fruit juices have high
levels of Potassium, drinking generous amounts will
replenish low levels of this mineral. Other Potassium
rich foods are: fruits and vegetables, molasses, pecans,
rye, flour, soy beans, walnuts and wheat germ.
MAGNESIUM helps to control muscle contraction and regulates
the conversion of carbohydrates to energy. Low magnesium
levels cause fatigue and muscle cramps.
A U.S. Department Of Agriculture
report states that 36% of Magnesium is supplied through
dairy products and meat. Other recommended foods are
dark bread, nuts, and green leafy vegetables.
Believe it or not, beer
is a great source of magnesium. Some professional athletes
have been known to hit the beer cooler as a post game
recovery drink.
CALCIUM is the most abundant mineral and the main structural
material for bones and teeth. Calcium controls muscle
contraction and regulates most of the chemical reactions
in our body.
Unless you are growing,
pregnant or nursing, calcium requirements are low. If
your body needs calcium, your own bones will supply
it.
Sources of calcium: almonds,
asparagus, beans, cabbage, cauliflower, cheese, egg
yolk, figs, lentils, milk, nuts, sardines and turnip
greens.
Combining these four minerals
into your daily diet will increase energy levels and
add some snap to your exercise routine!
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