Calcium and Zinc minerals in our body By Ken Ndayis

Minerals are essential for every human being, at any age, to survive. They help our bodies grow and make them strong so they can fight diseases. Minerals are also essential for proper body function. They help regulate the body's water balance and provide structure and functioning as part of hormones, enzymes, and vitamins. There is a very delicate balance of minerals in our bodies, each person requiring a certain amount, and therefore eating a variety of foods is the best way to get all of them. Eating a variety of foods is the best way to get all the minerals necessary. Very important minerals in our bodies are calcium, and Zinc. But there are a total of approximately 60 minerals in our body.

ZINC

Zinc is one of the minerals that are found naturally in our bodies and important for many bodily functions. Zinc is required at a cellular level to help in cell division and also assists in liver function and expediting the healing of wounds. Zinc is also important in the process of how our body metabolized carbohydrates and assists in preventing infections and diseases from taking over the body. It is one of the most important minerals as it assists in regulating the immune system and is very important in brain function. Interestingly enough, one of the most important tasks of zinc within the body is to synthesize DNA.

We need zinc within our body to help regulate our genes as zinc assists in the processes of binding the DNA to create new DNA and how hormones and neurons are released within our body.

We know that zinc is crucial in the development of cells - and one of the most important places within our body that cells develop is within our immune system. Many choose to take zinc supplements as a boost to the immune system, especially during cold and flu season. More than one hundred enzymes within the body, not just the immune system, require zinc to perform their function.

In the average adult human body we will find two to three grams of zinc at any given time. Most of the zinc can be found within the muscle tissue, and in the bone. Most adults will not require zinc supplements should they consume a healthy diet laden with fruits, vegetables and sources of protein.

Males require higher levels of zinc within the body because it is released each time the male ejaculates. Semen contains the highest levels of zinc within the body - and the more sexually active the male, the more zinc that he will require within the body.

Studies have been completed of late that have shown children to be born with natural zinc deficiencies. Apparently the children have been born with a genetic disorder that inhibits the system from transporting zinc throughout the body. Not only do these infants show delayed motor and neurological development, they have shown to have more susceptibility to life threatening infections.

When choosing a diet it is important to consume foods that contain high levels of the vitamins and minerals that our bodies require. Some foods that contain high levels of zinc are; chickpeas, peanut butter, peanuts, cheddar cheese as well as raisins and oranges.

What is the average recommended daily intake of zinc that adults should be consuming? Adult women should have an average of seven milligrams of zinc per day and adult males should be consuming at least nine point five milligrams daily. The risk is higher for women than males of having a zinc deficiency, especially if the women are breastfeeding or malnourished due to an eating disorder. Those receiving intravenous feedings are at a higher risk for zinc deficiency as well.

To lower the risk a good multi vitamin is an essential to good health. Vitamins should only be taken at the recommended daily dose and should not contain levels higher than daily recommended - or zinc overdose can occur, which is toxic to the body. Too much zinc can interfere with how the body processes other minerals, and cause symptoms such as fever, nausea and vomiting.

CALCIUM

Calcium is a major mineral found in our body. It constitutes 1.5 - 2 per cent of the body weight of an adult person. Our body contains almost 1, 200 gm of calcium, of which 98 per cent is found in bones, and about 10 mg/dl is found in blood. The Mineral is available through many resources. The best natural sources are: milk, milk products (cheese, curd, skimmed milk, butter milk), egg yolk and fish The cheapest dietary sources are green leafy vegetables, but calcium is in insoluble form so it can not be absorbed properly. Calcium is also found in drinking water and in some fruits. Normally, about 20-30 per cent of dietary calcium is absorbed, which is regulated to some extent by our body needs.

Requirements For adults, daily intake of 1, 000 mg is required. In children, this intake is higher. Recommended daily intake values for different age groups are in this chart: Functions Calcium in our plasma performs many functions, such as: Formation of bones and teeth Coagulation of blood Contraction of muscles Milk production Cardiac action Keeping cell membranes intact Transformation of light to electrical impulses in retina In metabolism of enzymes and hormones.

If calcium is taken in low quantities or if it does not meet the body requirements, rickets and Osteomalacia can arise. In Rickets, the bones are bent at the ankles. Calcium deficiency in young girls can cause abnormal formation of bones, which can lead to problems during pregnancy and delivering babies. After 50 years of age, calcium deficiency can lead to decrease in the bone density, and this can lead to easy fractures. So, a glass of milk a day keeps your bones and teeth strong. I think drinking milk regularly is worth the trouble.

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About the author: Ken is a tour operator from East Africa who likes to share his knowledge and experiences with others, by publishing articles. Check his website by clicking on one of the following Links. Rwanda tours .Rwanda tour .