Many people live on a diet of fast foods, and beverages like diet drinks and ’softened’ water (water in which all the minerals have been removed). As a result, they are not receiving many important minerals that are necessary to maintaining good health. The following is a quick reference guide on certain important minerals that are vital to people and can be obtained by common vitamin and mineral supplements available in most pharmacies and health products stores.
Calcium (Ca) or calcium carbonate: An important mineral for building and maintaining strong bones and healthy teeth. Calcium supplements are obtainable in pill or capsule form and can even be found in many antacid products (Tums, etc.) where the main ingredient is calcium carbonate. Calcium supplement are often found together with vitamin and multivitamin products. If taken in this manner, it is advisable to make sure that enough calcium (at least 300 milligrams, ) is included. Calcium is often found together with vitamin C (an excellent anti-oxidant) and vitamin D (recommended for strong bones).
Iron (Fe): Iron is one of the most common minerals and an important mineral for maintaining good health. Iron helps oxygenate red blood cells and sufficient amounts of iron in the body is necessary for a high blood hemoglobin count which ;prevents the body from becoming fatigued. Pregnant and nursing mothers need higher amounts of iron than others. It is ingested with foods such as liver and red meat products, and in a number of vegetables, especially spinach. If not obtained from food, vitamin supplements containing iron are readily available, as well as many food products into which iron and other vitamins and minerals have been added.
Sodium (Na) is one of the most common minerals in the body, and is required for proper regulation of blood and other body fluids, such as lymph tissue. It is important for heart and nerve activity and various metabolic functions. While sodium is required by animals, including humans, it is not needed by plants, and can even be harmful to them. Sodium’s most common way to ingestion is via common table salt, and it is found in many food products including soy sauce and extracts. Too much sodium can be harmful, however, especially among those suffering from cardio vascular problems.
Magnesium (Mg): This mineral is the third most important element found in sea water and is the 4th most important element in the human body as essential to all living cells.
If not taken naturally in foods such as fish (halibut, tuna, etc) fruits and vegetables (artichokes, beans, bananas, dried figs) as well as whole grains, it can also be taken in vitamin supplements such as magnesium oxide and magnesium gluconate, usually available in tablet form. Some antacids, such as Milk of Magnesia also contain high amounts of magnesium.
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