Diet and Nutrition
Minerals
Food nutrients include carbohydrates, protein, fat, vitamins and minerals. The body needs to absorb appropriate amount of minerals from food in order to maintain the normal functions of cells and organs, and to promote growth and development. Any deficiency or overdose of minerals could have adverse side effects.
Functions
Minerals play roles in coagulation and oxygen binding capacity in blood, heartbeat, transmission in the nervous system, and body metabolism.
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Food sources | Health effect(s) of deficiency | Health effect(s) of overdose |
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*1 Avoid those snacks which are high in salt or fat content.
*2 Use iodized salt instead of ordinary table salt, keeping total salt intake below 5g (1 teaspoon) per day to lower the risk of raised blood pressure. As iodine content in iodized salt may be affected by humidity, heat and sunlight, iodized salt should be stored in a tight and colored container and kept in a cool dry place. To minimize loss of iodine through the cooking process, in particular from prolonged boiling and pressure cooking, add iodized salt to food as close to the time of serving as possible. Persons with thyroid problems should seek medical advice regarding use of iodized salt.
Should we need to take mineral supplements?
There are various kinds of mineral supplements available on the market. Should we take these "tonics" to maintain good health?
We should maintain a balanced diet and should not be a picky eater. Eating according to the “Healthy Eating Food Pyramid” principles can provide the necessary minerals to stay healthy. If you need to have diet control because of any illnesses, you should consult a doctor or dietitian. Never take any mineral supplements on your own.
(Revised in June 2023)