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Minerals are required for growth, development and the regulation of normal body function. In addition, they help perform functions like - building strong bones, as well as the production of hormones and enzymes.
Green leafy vegetables like spinach, pulses, eggs, milk, fish and fruits are important sources of minerals in our diet.
Minerals are also a protective food. Some important minerals needed for growth and healthy life are calcium, phosphorus, magnesium, sodium, potassium and chloride, iron, zinc, iodine, selenium and copper.
Minerals are available in various food items such as seafood (phosphorous), bananas ( potassium), green leafy vegetables ( magnesium), salt (iodine, sodium) and dark chocolates (copper).
Functions of some minerals:
Minerals | Function | Sources |
| Calcium | Strong bones and teeth, clotting of blood, healthy functioning of nerves | Dairy products like milk, yoghurt, cheese, paneer, and some green leafy vegetables, nuts and seeds |
| Phosphorous | Strong bones and teeth, production of proteins involved in growth, maintenance and repair of cells and tissues | Meat, organ meats, nuts, beans, dairy products, whole grains |
| Iodine | Synthesis of thyroid hormone | Shrimp, tuna, eggs, prunes, seaweed, and cod |
| Iron | Formation of haemoglobin, blood production, and brain development | Liver, red meat, red kidney beans, nuts, and dried fruits like dried apricots. |
Sources of calcium and iron
Sources of phosphorous and iodine
Do you know about Moringa leaves?
The Miracle Tree - Moringa Oleifera (Murungai)
Moringa leaves are rich in vitamin A and C, potassium, calcium, iron and protein. It also contains powerful antioxidants.
\(80 \%\) of the world's moringa leaves production is in India. The countries which import Moringa leaves are United States, China, South Korea, Canada, Germany, and European countries.
Water:
The human body requires an adequate supply of water to maintain good health. Water is important for the metabolic processes that are required for growth and development. A normal human being should take a minimum of eight glasses or \(2\) \(Litres\) of water every day.
Water
Reference:
https://www.flickr.com/photos/87728053@N02/8029834034
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