MINERALS

Calcium:Among minerals, Calcium is present in the highest amount in the body mostly in the skeleton. Calcium is essential for the formation of bone and teeth, for clotting of blood, contraction of heart and muscle etc. A deficiency can cause 'Osteoporosis' in which decalcification of bone occurs. Even minor accidents can cause fractures. In children, a deficiency can cause a decreased rate in growth. Small fish eaten along with bones, skim milk powder etc are excellent sources and milk, milk products like curd, sesame seeds, ragi, green leafy vegetables like carrot leaves, drumstick leaves etc are other good sources.

Iron:A greater part of the Iron in the body is present as Haemoglobin. Iron deficiency causes anaemia and is widely prevalent among children, adolescent girls and expectant and nursing mothers. Cereals are the most important sources of iron for Vegetarians and the other important sources are legumes, green leafy vegetables and jaggery. Meat, fish and eggs are also important sources of iron. The daily recommended allowances for iron is Adults 20-30mg, children between15-20 mg, pregnant and nursing women need more iron.

Iodine:Iodine is a constituent of thyroxine, the active principle of the thyroid gland. The thyroid gland plays an important role in energy metabolism and in the growth of the body. A deficiency can cause enlargement of thyroid, resulting in the disease called goitre. In children, severe iodine deficiency may result in serious retardation of growth known as cretinism. Iodine requirements for adults are about 0.15 to 0.2 mg daily and for infants and children 0.05 to 0.10 mg daily.

Sodium Chloride (Nacl):All minerals except Sodium Chloride (Nacl) are usually present in sufficient amounts in a well - balanced diet. Sodium chloride is the only mineral which is taken in more or less pure form in addition to the amount present in natural foods. Salt taken in food is the source of Nacl. The requirements depend on the climate and occupation. People doing heavy work in hot humid climates need more Nacl.