 Minerals
are vital for the proper functioning of the human body. Weight related functions
like metabolism, hunger, burning of calories and appetite operate more efficiently
when you include an optimum amount of minerals in your diet. In addition minerals
provide structure to bones and participate in muscle contraction, energy production,
blood formation and building protein, among others.
There are 22 minerals that are essential for human health. They are divided into
two categories, major minerals and trace elements. The body requires the right
mix of both. Otherwise you will be faced with harmful consequences. Sodium, potassium,
calcium, magnesium, sulfur, phosphorus and chloride are major minerals. On the
other hand manganese, zinc, iron, iodine, copper, nickel, silicon, cobalt and
chromium are trace elements.
Calcium
Recent studies indicate the positive relationship between calcium intake and weight
loss. Increasing calcium intake by the equivalent of two dairy servings per day
can reduce the risk of overweight by as much as 70 percent. Studies have also
concluded that calcium suppresses the parathyroid hormone, which regulates fat
storage increasing fat burning and preventing fat storage. Calcium can be found
in dark green leafy vegetables as well as in all dairy foods. In fact lower-calorie
fat-free milk contains the same amount of calcium as full-fat milk. The same is
true for low fat yogurt and reduced fat cheese.
Researchers at the Creighton University conducted a study on calcium's effects
on weight loss. They concluded that women who consumed 1,000 mg of calcium every
day weighed nearly 20 pounds less than the women in the control group.
Magnesium
Magnesium is found in green vegetables, whole grains, nuts and legumes. Females
above 8 years of age need 280 mgs of magnesium daily. It is essential for protein
synthesis, increased calcium absorption, regulation of blood sugar and conduction
of nerve impulses. Certain studies indicate that magnesium also reduces PMS symptoms
including cravings for chocolates and carbs.
Zinc
Zinc is found in chicken, lean beef or lamb, eggs, shellfish, lentils and almonds.
Zinc is essential for the correct functioning of hormones, like insulin. This
mineral also helps regulate appetite. Zinc deficiency is common among vegetarians
and those on very low calorie or non-nutritious diets.
Chromium
Sources rich in chromium include liver, egg yolks, beef, cheese, whole grain
products, fruit juices, and molasses, among others. It is required for the metabolism
of sugar. When chromium is not there in sufficient amounts insulin is less effective
in regulating blood-glucose levels. As such chromium helps to control cravings
and reduce hunger. It is highly essential for those who are on diets consisting
mainly of processed foods. In a normal healthy adult 400 mgs of chromium a day
effectively reduces blood sugar.
Manganese
Spinach, tea, nuts, pineapple and green leafy vegetables are some food sources
that are rich in manganese. This trace element helps regulate fat metabolism
and blood-glucose. It is essential for a healthy thyroid function which in turn
is necessary to maintain a healthy weight.
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