Vitamins and minerals are very necessary in the body in very small quantities for proper working of the body. These nutrients are usually added to foods by the producers for instance in the cereals and rice that we commonly take.

Minerals

The body needs elements that can be classified as nutritional elements such as carbon, hydrogen, oxygen, and nitrogen, dietary minerals also are required by the body. Normally, an individual should obtain the required minerals through a healthy diet, but in cases of deficiencies, supplementation is necessary. Key minerals include:

Potassium

A mineral recommended when it comes to the proper functioning of the kidneys, heart, muscles as well as nervous system is potassium. The 7 thousand Dietary Guidelines for Americans 2015-2020 recommend potassium daily intakes to be at 4700 mg. A deficiency of potassium results in hypertension, stroke, and the formation of kidney stones, and on the other hand, a high level of potassium poses serious challenges to people with kidney ailments. Some of the potassium-containing foods you should include in your diet include avocados, coconut water, bananas, dried fruits, squashes, beans, and lentils.

Sodium

Sodium is another electrolyte that is used in the maintenance of electrical activities in the nerves and muscles as well as fluid balance in the body. It also mentioned that if there is a low sodium content, there is a condition known as hyponatremia, which is similar to a syndrome that brings about lethargy, confusion, and fatigue. Excessive consumption of sodium contributes to hypertension, which is a condition that threatens the health of the human heart and can lead to the formation of blood clots, therefore affecting the capability of the human heart to pump blood. Although table salt is often mentioned, most are eating a high amount of sodium that is inherent in foods. The contemporary censuses suggest that 2,300 milligrams of sodium may be consumed daily naturally and in free form. A person with hypertension or kidney illness should further reduce the limit.

Calcium

Calcium plays a vital role in the formation of bones and teeth, the proper functioning of the nervous system, and the cardiovascular system. A deficiency is prone to having bone-frail which also affects teeth, and an extreme condition may also cause one to have tingly fingers and irregular heart rhythm which could be fatal. Calcium is important in the body, but in large doses, it has side effects such as constipation, kidney stones, and inhibition of other minerals in the body. The daily calcium intake should be around 1000 mg for adults, for women above 51 years; this could be 1200 mg. The sources that should be consumed include milk, yogurt, cottage cheese, tofu, beans, lentils, and green vegetables.

Phosphorus

Phosphorus is well distributed in all the body cells and it supports bone and teeth development. Deficiency may result in bone diseases, changes in appetite, muscle power and coordination, anemia, infections, skin changes, and confusion. Although, eating too much of something which is usually not very often, toxicity can be seen due to supplements or certain medications. Phosphorus daily intake for adults is approximately 700mg and is found in such products as; dairy, salmon, lentils, and cashew nuts.

Magnesium

This mineral is important for muscle and nerve, blood pressure and blood sugar, proteins, bone, and DNA formation. The deficiency in magnesium leads to such signs as weakness, nausea, fatigue, restless leg syndrome, and sleeping disorders. Magnesium in large amounts can cause stomach and heart complications. The foods that are believed to be good sources are nuts, spinach, and beans with WHO recommending 320mg for women and 420mg for men per day.

Zinc

Zinc plays a role in maintaining and repairing the health of cells, the proper function of the immune system, the healing of wounds, and the construction of proteins. However, deficiency is a rather rare condition and anything from hair loss, skin ulcers, change in taste and smell sensation, and diarrhea. Take too much zinc, which has side effects like causing digestive problems and headaches. Adult females require 8 mg of zinc daily while the adult male require 11 mg per day. They include oysters, beef liver, cereals that are fortified, baked beans, and others.

Iron

Iron is needed to make Red blood cells, oxygen carriers as well as the formation of tissue and hormones. Thus, the deficiency results in anemia, indigestion, weakness, and poor concentration and memory. Iron, when taken in large amounts, poses health risks including digestion illnesses, and at considerable concentrations, it leads to death. These include fortified breakfast cereals, beef liver, lentils, spinach, and tofu. Iron needed by adults is 8 mg per day, while for women in their reproductive age is 18 mg.

Manganese

Manganese is used for metabolism which is the generation of power, blood coagulation as well as immune force. Deficiency can result in poor bone formation in children, skin disease, especially in men, and depression in women. Some of the most vital effects that poisonous Manganese from carbohydrate control causes consist of; tremors and spasms of muscles. The sources include mussels, hazelnuts, brown rice, chickpeas, and spinach and the daily required amounts are 2.3 mg for males and 1.8 mg for females.

Copper

Copper is needed in the production of energy where it plays focal roles in the manufacture of connective tissues and blood vessels. They include fatigue, depigmentation of skin areas, elevated cholesterol levels, and major connective tissue disorders with rare cases of deficiency doing their rounds. Overuse of copper may be toxic to the liver and lead to abdominal pain nausea, diarrhoea, and reduce the absorption of zinc. Copper is found in beef liver, oysters, potatoes, mushrooms, sesame seeds, and sunflower seeds per portion; the latter needs 900 mcg of copper daily.

Selenium

Selenium contains more than 24 selenoproteins, here they are involved in the reproductive and thyroid functions and they work as an antioxidant to protect the cells. When the intake of selenium goes above the recommended amount, it leads to garlic breath, diarrhea, irritability, skin rash, and brittle hair or nails, among others. If deficient it leads to heart diseases, male sterility, and arthritis. Selenium daily adult intake is 55 mcg. It is well provided by Brazil nuts, spinach, oatmeal, baked beans, tuna, ham, and macaroni which is fortified with iron.