Sports and Nutrition Part 3

 

In this part of Sports and Nutrition Part 3 we would learn about Micro Nutrients. Micro nutrients and it’s one component that is Minerals. 

 

Lets Discuss about Minerals in details

1. Minerals are required for healthy teeth, bones and muscles.

2. Minerals are also used by body for various activities such as transmission of nerve impulses, the formation of hormones, maintenance of heartbeat, etc

Minerals can be classified into macro, i.e., major minerals and micro-elements or trace minerals

Difference Between Macro and Micro Minerals
	Macro minerals	Micro minerals
Requirement	more amount.	less amount.
Example	calcium, phosphorus, sodium, chlorine, etc	copper, iron, iodine, fluoride, cobalt, etc
Requirement per day	0.1 gram	0.01 gram

 

Macro minerals:

A) Calcium

1.  growth and development of our bones and teeth.

2. makes the teeth and bones strong and healthy.

3. helps in blood clotting.

4. deficiency may cause rickets.

5. Sources are milk, orange juice, eggs, yogurt, green leafy vegetables and cereals.

B) Potassium

1. helpful in keeping the nervous system and muscular system fit and active all the time.

2. helps in maintaining the amount of water in blood and tissues.

3. Sources are peanuts, citrus fruits, beans, banana, tomatoes.

C) Sodium

1. It helps in muscular activities.

2. It also helps in the transmission of nerve impulses.

3. Its main sources are table salt, pickles, butter.

D) Phosphorus

1. Phosphorus helps in the formation of bones and teeth.

2. It keeps the muscles and nerve activities normal.

3. It is found in rich quantity in egg, fish, cod liver, milk, unpolished rice.

E) Magnesium

1. It repairs and maintains body cells.

2. It is found in meat, brown rice, beans, whole grains.

 

 

Micro Minerals

A) Iodine

1. It helps in the production of hormones in the thyroid gland.

2. It is also significant for proper growth and development of the body.

3. Lack of iodine can cause goitre (swollen thyroid gland) and mental retardation.

4. It is found in iodised salt, fish and sea food.

B) Iron

1. It is essential in the production of haemoglobin.

2. Its deficiency causes anaemia

3. It is found in liver, meat, egg, dry fruits, spinach, banana, and green leafy vegetables.

C) Chromium

1. It stimulates insulin activity.

2. Its deficiency may cause diabetes.

3. It is found in soyabean, blackgram, carrot, tomato, groundnuts.

D) Copper

1. It helps iron in the formation of hemoglobin.

2. It is found in eggs, pulses and green leafy.

E) Cobalt

1. It protects us from anaemia.

2. found in green leafy vegetables, milk and meat.

Click below for its others Parts of this Chapters Sports and Nutrition Part 3

Part 1                     Part 2                 Part 4                    Part 5                  Part 6

Part 7                     Part 8                 Part 9

Outer Link

Sports and Nutrition Part 3