MINERALS
• Just like vitamins, minerals help in the growth and development of body.
• Minerals are elements that form in the soil.
• They perform functions such as strengthening the bones and maintaining a normal heartbeat.
Examples:
Calcium:
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It is a mineral obtained from dairy products like milk, cheese, yogurt, green leafy vegetables like spinach.
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Most fruits contain some amount of calcium also.
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Without calcium, our muscles cannot work properly.
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Children need 800-1300 mg per day.
Phosphorus:
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It is an important mineral obtained from fruits like lychee, pomegranate, avocado, dates, etc.
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We get phosphorus also from nuts like oats, cashews, etc.
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Children need 500-1250 mg per day.
Iodine:
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Iodine is present in fruits, vegetables, nuts, etc. but most of the legumes do not contain significant amount of iodine.
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It is helpful for proper growth of our body.
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It also keeps our hair, nails, skin and teeth healthy.
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Children need 70-150 micrograms per day.
Iron:
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Iron is also an important mineral and it is obtained from red meat, eggs, beans, baked potato, etc.
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Iron helps in the formation of HEMOGLOBIN that carries oxygen throughout the body.
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Children need 10-12 mg of iron per day.
Magnesium:
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It is obtained from fruits like banana, watermelon, kiwi, avocado, guava, dates, etc.
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We also get magnesium from soyabean, cheese, soyamilk, legumes like beans, peas, etc.
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Children need 130-240 mg per day.
Potassium:
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It is also an important mineral obtained from bananas, broccoli, tomatoes, potatoes, green leafy vegetables, citrus fruits like oranges, legumes like beans, peas, peanuts, etc.
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Children need 200 mg of potassium per day.
Sodium:
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It is obtained from all fresh whole vegetables like broccoli, sweet potato, beetroot, nuts and grains like coconut, pumpkin seeds, etc.
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Children need 120 mg per day.
Roughage:
• It is the part of plant food that is not digested.
• It is also called as dietary fibre.
• A diet high in dietary fibre has many health benefits like controlling weight, curing heart diseases, diabetes, etc.
Water:
• The major part of our body is made up of water.
• Approximately 85% of our brain; 80% of our blood; 70% of our muscle contains water.
• It helps to remove harmful waste that our body takes in from air, food, and the chemicals we use on our skin and hair.