Which is major mineral?

Major minerals;

Minerals which are required more than 100mg per day in body are called major minerals. Major minerals are Calcium, Magnesium, Phosphorus, Potassium, Sodium.

Calcium:

Calcium is one of the major mineral abundantly found in teeth and bones. Apart for playing role in bone mineralization, calcium is essential for the movement of muscles ( contraction or relaxation ), blood pressure regulation, blood clotting, nerve functioning and immune defense.

The RDA of calcium is 1000-1200mg per day. In children calcium deficiency cause stunting growth, rickets ( a skeletal disease characterized by soft and weak bone ) while, in adult, osteomalacia ( softening of bones ) and osteoporosis ( bone loss ) are its outcomes.

When calcium supplements are taken in excessive , they can lead to toxicity. With the symptoms exhibit in the form of constipation, extreme lethargy, drowsiness, sleepiness. Moreover, excessive Ca can lead to impaired absorption of some other minerals iron, zinc and manganese.

Almond, soy, beans, dairy product, peas, fish, orange, meat, broccoli, Okra, onion, leeks, avocado, spinach, kale, turnip green, bock choy, brazil nuts, coconut, celery, mulberry, sesame seed, cabbage, sapote, fennel, kohlrabi, brassies sprouts.

benefit of calcium

Protect gums

Help in heart health

Cancer prevention

Decrease risk of diabetes

Protect cardiac muscles

Aids in controlling blood pressure

Help maintain optimal body weight

Ensure healthy alkaline PH level[

Calcium deficiency cause:

Weak and brittle bones :

(Osteopenia/Osteoporosis): Calcium is essential for maintaining the strength of your bones. Insufficient calcium can lead to osteoporosis, a condition characterized by weak and brittle bones that are prone to fractures.

Tooth decay: Just like your bones, your teeth need calcium to stay strong. Calcium deficiency can lead to tooth decay and other dental problems.

Muscle problems: Calcium plays a key role in muscle contraction. When calcium levels in the blood are low, it can cause muscle cramps, spasms, and general muscle discomfort.

Cardiovascular complications: Calcium is important for maintaining a regular heartbeat. Deficiency can cause heart rhythm abnormalities.

Neurological symptoms: Low levels of calcium can affect the functioning of the nervous system, leading to neurological symptoms such as numbness and tingling in the hands, arms, feet, legs, and around the mouth, confusion, memory loss, hallucinations, and depression.

Delayed growth in children: Calcium is essential for growth and development. Children who are deficient in calcium may not grow at the normal rate for their age.

Dry skin and brittle nails: Calcium plays a role in maintaining skin health. Deficiency can cause dry, itchy skin and brittle nails.

It's important to note that these symptoms and conditions are often associated with severe or prolonged calcium deficiency. It's also worth mentioning that it's possible to have too much calcium (hypercalcemia), which can also cause health problems. If you're concerned about your calcium levels, you should consult with a healthcare professional. They can give you the most accurate information based on your specific health circumstances.

Magnesium:

Magnesium is one of the essential mineral found in bones, muscles and soft tissues. Magnesium plays an important role in bone mineralization, protein synthesis, enzyme action and immune functioning.

The RDA of magnesium for men is 400mg/day while for women is 310mg/day. Magnesium intake in amounts less than recommended may exhibit symptoms of muscular weakness, involuntary movement of face or eye muscle, vertigo ( spinning, dizziness ), confusion, convulsion, hallucination and difficulty in swallowing.

Magnesium toxicity is outcome of supplements abuse and shows the signs of diarrhea, alkalosis ( excessively alkaline body fluids or tissue's condition ) and dehydration.

Source of magnesium

Benefit of magnesium;

Improves sleep quality

Reduce stress

Increase energy

Reduce muscle tension

Improve the immune system

Improve mental performance

Magnesium deficiency cause:

A deficiency in magnesium can lead to numerous problems, including:

Musculoskeletal issues: These can include muscle cramps, spasms, weakness, and even osteoporosis in severe cases.

Cardiovascular problems: Magnesium plays a crucial role in maintaining heart health. Its deficiency can lead to irregular heartbeat, palpitations, coronary spasms, and, in severe cases, an increased risk of heart disease.

Nervous system problems: Symptoms may include numbness and tingling, seizures, personality changes, anxiety, and restlessness. Magnesium is necessary for nerve function, and a deficiency can cause neurological symptoms.

Gastrointestinal disorders: Low magnesium levels can impact gut health, causing symptoms like nausea, vomiting, loss of appetite, and constipation.

Metabolic issues: Magnesium is essential for many aspects of metabolism, including protein synthesis, glucose control, and blood pressure regulation. Deficiency can lead to metabolic syndrome, insulin resistance, and even diabetes.

Mental health problems: These can range from general irritability to more serious conditions like depression and anxiety disorders. Some research suggests that low magnesium levels can exacerbate symptoms of depression.

Fatigue and weakness: These are common symptoms of magnesium deficiency, as the mineral is involved in energy production.

Keep in mind that these symptoms can also be related to other health problems, so it's essential to see a healthcare professional if you experience them. The above list is not exhaustive, and other symptoms and health issues may arise from magnesium deficiency, which can vary depending on the individual, the severity of the deficiency, and other health factors.

Phosphorus:

Phosphorus is the second most important mineral in the body and make upto 1% of the body weight. Though present in every cell of the body, most of the phosphorus is the part of bone and teeth. Phosphorus play a vital role in the formation of the teeth and bones.

Moreover, phosphorus is involved in fates and carbohydrate metabolism and helps the body in ATP generation. Other role of phosphorus involved protein synthesis for growth, maintenance and repair of cell or tissues.

The RDA of phosphorus is 700mg/day for adult. Though not common phosphorus deficiency can exhibit signs of bone pain, weakness, anxiety, fatigue and irregular breathing.

Likewise, phosphorus toxicity is also rare. High phosphorus level results in bone loss which is attributed to imbalance in calcium to phosphorus ratio.

Source of phosphorus:

Food: Foods rich in phosphorus include dairy products (milk, cheese), meat (beef, chicken, fish), eggs, nuts, legumes, whole grains, and some fruits and vegetables.

Fertilizers: A significant portion of phosphorus is used in the agricultural industry as a key component of fertilizers. It is usually mined from phosphate rocks and then processed into a form that can be easily absorbed by plants.

Organic Matter: Phosphorus is part of all living cells and is a critical component of DNA, RNA, and ATP (adenosine triphosphate, which provides energy to cells). When organic matter (like plant or animal waste) decomposes, it releases phosphorus into the soil, which can then be taken up by plants.

Water Systems: Phosphorus can also be found in water systems, usually in the form of phosphates. This can come from natural sources (like the breakdown of rocks and organic matter), or from human activities (like wastewater discharge or agricultural runoff).

Minerals and Rocks: Phosphate rock is a significant source of phosphorus. It is mined and then processed to produce phosphoric acid, which can be used in a variety of industrial applications, including the production of fertilizers, detergents, and food additives.

Industrial Waste: Industrial processes, especially those involving the use of phosphoric acid or other phosphorus compounds, can produce waste that contains significant amounts of phosphorus.

Benefit of phosphorus;

Keeping bone and teeth strong
Helping the muscle contract
Making DNA and RNA
Filtering and removing wastes from kidney
It help to improve digestion
Promote healthy teeth and bone

phosphorus deficiency cause:

Phosphorus is an essential nutrient for plants and animals. It plays a key role in many cellular processes, including energy production, DNA replication, and nutrient transportation. A deficiency in phosphorus can lead to a variety of problems.

In Plants:

Stunted growth: The most notable symptom of phosphorus deficiency in plants is stunted growth. This is because phosphorus is crucial for cell division and growth.

Dark or purple coloration: Phosphorus-deficient plants might also develop dark green or purple coloration on their leaves due to an accumulation of sugars that can't be used efficiently without adequate phosphorus.

Poor fruit and seed development: Phosphorus is crucial for the development of seeds and fruits, so a deficiency can lead to poor yields.

In Humans:

Bone and teeth problems: In humans, about 85% of the body's phosphorus is in bones and teeth. Therefore, a phosphorus deficiency can lead to weakened bones and teeth.

Loss of appetite: Phosphorus deficiency can lead to loss of appetite and therefore potentially to malnutrition.

Fatigue and weakness: Since phosphorus plays a key role in energy production, deficiency can lead to feelings of fatigue and weakness.

Nervous system disorders: In severe cases, phosphorus deficiency can also affect the nervous system, potentially causing numbness, anxiety, tremors, and a loss of coordination.

In Animals:

Bone disorders: Similar to humans, animals with phosphorus deficiency often suffer from weakened or deformed bones.

Loss of appetite: Phosphorus-deficient animals may also lose their appetite, leading to weight loss and general ill health.

Reproductive issues: Phosphorus is also essential for reproduction, so a deficiency can cause problems like reduced fertility and poor development of offspring.

It's important to note that a balanced diet usually provides enough phosphorus for humans and animals, while proper soil management and fertilization can prevent phosphorus deficiency in plants.

Potassium:

Potassium is one of principle cations with a chief function to maintain electrolyte balance in body. Potassium helps in transmit of information nervous system, cell integrity and muscle contraction.

The RDA of phosphorus is 4700mg/day for adults. Potassium deficiency, though rare, exhibit symptoms of arrhythmic heartbeat, muscular weakness, lethargy, paralysis, confusion, kidney and lung failure,

However, when potassium is in excess, it will lead to symptoms of muscular weakness and vomiting.

Source of potassium;

Orange ,banana, kidney seed, papaya, avocado, kale, coconut, peas, orange, beet, spinach, pomegranate, potato, apricot, mushroom, pineapple, grapefruit, cabbage, mango, peas, swiss chard, fish ,beans,

Benefit of potassium;

Muscles contraction

Boost nerve system

Prevents muscle cramps

Maintain optimal fluid balance

Improve bone health and muscle tissue growth

Maintain electrical conductivity in brain

Stabilizes blood sugar level and blood pressure

Keep brain functioning normal and prevent strokes

potassium deficiency cause :

Potassium is an essential mineral and electrolyte that plays a crucial role in several body functions, including:

Nerve and muscle cell functioning
Maintaining fluid balance
Heart function
Digestion
Maintaining blood pressure

A deficiency of potassium, medically known as hypokalemia, can therefore lead to various health problems, such as:

Fatigue and Weakness: Potassium helps with nerve function and muscle control. Therefore, deficiency can lead to general feelings of fatigue and muscle weakness.

Heart palpitations: Potassium plays a vital role in maintaining a regular heart rhythm. If you're low on potassium, you may experience irregular heart rhythms or palpitations.

Digestive problems: Potassium helps regulate muscle contractions in the digestive system. If levels are low, you might experience problems like bloating, constipation, and abdominal cramping.

Muscle cramps and spasms: Potassium helps regulate muscle contractions. With a deficiency, you might experience involuntary contractions or muscle spasms.

Tingling and numbness: Potassium helps with nerve health, so a deficiency might cause tingling or numbness.

Mood changes: Potassium deficiency can also affect your mood, causing feelings of depression or anxiety.

High blood pressure: Potassium helps regulate blood pressure, and low levels can contribute to hypertension.

It's important to note that severe potassium deficiency can be life-threatening due to its effects on heart rhythms. If you have symptoms of a severe potassium deficiency, you should seek immediate medical attention. Always consult with a healthcare provider for accurate information.

Sodium:

Sodium is found in body fluid outside the cell and is involved in maintenance of electrolyte balance, muscle contraction and nerve impulse transmission.

The AI of sodium is 1500mg/day for adults 19-50y while it is 1300mg/day for 51-70y old. The lower intake than recommended amount of sodium would lead to symptoms such as loss of appetite, metal apathy and abdominal tenderness.

Excessive intake of sodium may cause toxicity with the symptoms including edema and hypertension.

Source of sodium;

Kale . cherry tomato, pine apple, apple, papaya, banana, mango, broccoli, pineapple, salmon, pickle, salt, avocado, sweat potato, spinach, orange, cantaloupe, milk, yogurt, radish, carrot, cabbage, cucumber, bell pepper ,gravy, soy sauce, nuts and seed,

Benefit of sodium;

Maintains Fluid Balance: Sodium helps regulate the body's fluid balance by controlling the volume of fluids in the body. It plays a crucial role in maintaining blood volume and blood pressure.

Nerve Function: Sodium plays a key role in nerve impulse transmission. It aids in the sending of electrical signals that manage crucial bodily functions.

Muscle Contraction: Sodium is also important in the process of muscle contraction, including the heart muscle. The movement of sodium ions into muscle cells may help promote contraction.

Nutrient Absorption: Sodium aids in the transport of nutrients such as glucose and amino acids into cells.

Electrolyte Balance: As a major positive ion (cation) in body fluids, sodium is integral to numerous body processes, including maintaining the body's overall electrolyte balance.

Sodium deficiency cause :

The main causes of hyponatremia include:

Certain medications, such as diuretics and some antidepressants

Heart, kidney, and liver problems

Chronic, severe vomiting or diarrhea

Dehydration

Drinking excessive water

Hormonal changes, such as those caused by adrenal gland disorders or low levels of the hormone ADH (vasopressin)

Underlying health conditions like hypothyroidism or kidney disease

Symptoms of sodium deficiency or hyponatremia can vary depending on how rapidly it develops and its severity. Mild symptoms may include nausea, headache, confusion, and fatigue. More severe cases can lead to seizures, loss of consciousness, or even coma.

If you suspect you have a sodium deficiency, it's important to get medical attention. It's a serious condition that needs to be managed under the guidance of a healthcare professional. The treatment generally involves addressing the underlying cause, and in severe cases, may require intravenous fluids and electrolytes.

Note that while it's important to get enough sodium, consuming too much can also be harmful and is associated with conditions like high blood pressure and heart disease. So, it's important to maintain a balanced diet.