Minerals are essential for a healthy body and mind

• A patient of debilitating osteoarthritis --- brought on by severe calcium deficiency --- she is beset by aches and pains and swollen joints.
• She is beginning to feel today, in her own words, like the "vegetables" she was advised to include in her daily diet when she was in her 30s.
• The richest sources of calcium, points out Singh, are milk and milk products, like cheese, curd, paneer etc.
• Calcium is also responsible for the normal functioning of the heart, nervous system and blood circulation process.
• However, it is only one of the essential minerals.
• There is an ongoing debate about the number of essential minerals and trace elements (which are also minerals but are required in smaller amounts and present only in tiny amounts in the soil, water and food).
• If you have to pick out the five absolute essential minerals, Singh prefers to list the following: calcium, iodine, iron, magnesium and phosphorus.
• Singh points out though, that the body's ability to absorb certain minerals depends on whether you are taking it with the complementary vitamin.
• For instance, green leafy vegetables contain particles called oxalates, which prevent the absorption of calcium and therefore, to help in the process of absorption, these should be taken along with vitamin D (found in egg yolk, fish, liver etc).
• Iodine deficiency can lead to a condition called goitre, characterised by an enlargement of the thyroid gland.
• Seafood and fish (especially shellfish) have high concentrations of iodine.
• Bread and water rich in iodine are good sources.
• Magnesium activates energy-supplying enzymes and its deficiency causes depression, fatigue, lethargy etc. Have lots of whole grain cereals, bananas and chlorophyll-rich vegetables like cabbage and spinach to get your fill of magnesium.
• Vitamin and mineral supplements have now become a big industry.