கொஞ்சம் கெமிஸ்ட்ரி ! - EP.016

 

1. Calcium (Ca)

   • Role: Essential for bone and teeth formation, muscle contraction, nerve transmission, and blood clotting.

   • Sources: Dairy products, leafy green vegetables, almonds, and fortified foods.

2. Iron (Fe)

   • Role: Critical for the production of hemoglobin, which carries oxygen in the blood, and myoglobin in muscles.

   • Sources: Red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.

3. Magnesium (Mg)

   • Role: Involved in over 300 biochemical reactions, including muscle and nerve function, blood glucose control, and bone health.

   • Sources: Nuts, seeds, whole grains, green leafy vegetables, and legumes.

4. Potassium (K)

   • Role: Maintains proper fluid balance, nerve transmission, and muscle contraction.

   • Sources: Bananas, oranges, potatoes, spinach, and beans.

5. Zinc (Zn)

   • Role: Supports immune function, wound healing, DNA synthesis, and cell division.

   • Sources: Meat, shellfish, legumes, seeds, nuts, and dairy products.

6. Phosphorus (P)

   • Role: Important for the formation of bones and teeth, and plays a role in the body's energy production and storage.

   • Sources: Meat, dairy products, nuts, seeds, and whole grains.

7. Iodine (I)

   • Role: Essential for the production of thyroid hormones, which regulate metabolism.

   • Sources: Iodized salt, seafood, dairy products, and eggs.

8. Selenium (Se)

   • Role: Acts as an antioxidant, supports immune function, and thyroid hormone metabolism.

   • Sources: Brazil nuts, seafood, meat, eggs, and whole grains.

9. Copper (Cu)

   • Role: Involved in iron metabolism, energy production, and the formation of connective tissue and neurotransmitters.

   • Sources: Shellfish, nuts, seeds, whole grains, and chocolate.

10. Manganese (Mn)

    • Role: Involved in bone formation, blood clotting, and reducing inflammation.

    • Sources: Nuts, seeds, whole grains, leafy green vegetables, and tea.

11. Chromium (Cr)

    • Role: Enhances the action of insulin and is involved in carbohydrate, fat, and protein metabolism.

    • Sources: Meat, whole grains, fruits, vegetables, and nuts.

12. Molybdenum (Mo)

    • Role: Acts as a cofactor for enzymes involved in the metabolism of sulfur-containing amino acids and purines.

    • Sources: Legumes, grains, nuts, and leafy vegetables.

13. Fluoride (F)

    • Role: Essential for the formation of strong teeth and bones, and helps prevent dental cavities.

    • Sources: Fluoridated water, tea, seafood, and certain dental products.

These minerals are vital for various bodily functions, including maintaining bone health, supporting the immune system, producing energy, and ensuring proper muscle and nerve function. A balanced diet that includes a variety of nutrient-rich foods can help ensure adequate intake of these essential minerals.