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breath on manual exertion and loss of interest in sex.
Iron is the classic remedy for anaemia. However, there are several forms of anaemia, and iron
deficiency anaemia is only one. If one is taking iron pills due to insufficient intake of iron in the
normal diet, one should also take atleast 40 mg. of folic acid or folate every day, alongwith 10 to
25 mg. of vitamin B12. Both these vitamins are essential in building healthy blood cells.
SULPHUR
All living matter contains some sulphur ; this element is therefore essential for life. The greater
part of the sulphur in the human body is present in the two sulphur-containing amino acids,
methionine and cysteine, or in the double form of the latter cystine. The main purpose of sulphur
is to dissolve waste materials. It helps to eject some of the waste and poisons from the system.
It helps keep the skin clear of blemishes and makes hair glossy. It is also valuable in rheumatic
conditions.
The main sulphur-containing foods are radishes, carrots, cabbage,cheese, dried beans, fish and
eggs. There is no recommended dietary allowance. But a diet sufficient in protein will generally
be adequate in sulphur. Deficiency of sulphur may cause eczema and imperfect development of
hair and nails.
Sulphur creams and ointments have been remarkably successful in treating a variety of skin
problems.
MAGNESIUM
All human tissues contain small amounts of magnesium. The Adult human body contains about
25 gms. of this mineral. The greater part of this amount is present in bones in combination with
phosphate and carbonate. Bone ashes contain less than one per cent magnesium. About
one-fifty of the total magnesium in the body is present in the soft tissues, where it is mainly
bound to protein. Next to potassium, magnesium is the predominant metallic action in living
cells. The bones seem to provide a reserve supply of this mineral in case of shortage elsewhere
in the body.
Biochemists call magnesium the " cool, alkaline, refreshing, sleep-promoting mineral".
Magnesium helps one keep calm and cool during the sweltering summer months. It aids in
keeping nerves relaxed and normally balanced. It is necessary for all muscular activity. This
mineral is in activator for most of the enzyme system involving carbohydrate, fat and protein in
energy-producing reactions. It is involved in the production of lecithin which prevents building up
of cholesterol and consequent atheros-clerosis. Magnesium promotes a healthier cardiovascular
system and aids in fighting depression. It helps prevent calcium deposits in kidneys and
gallstones and also brings relief from indigestion.
Magnesium is widely distributed in foods. It is a part of the chlorophyll in green vegetables. Other
good sources of this mineral are nuts, soyabeans, alfalfa, apples, figs, lemons, peaches,
almonds, whole grains, brown rice, sunflower seeds and sesame seeds. The recommended
dietary allowances for magnesium are 350 mg. per day for adult man, 300 mg. for women and
450 me. during pregnancy and lactation. Deficiency can lead to kidney damage and kidney
stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability,
marked depression and confusion, impaired protein metabolism and premature wrinkles.
Chronic alcoholics often show a low plasma magnesium concentration and a high urinary output.
They may, therefore, require magnesium therapy especially in an acute attack of delirium
tremens. Magnesium has also proved useful in bladder and urinary problems and in epileptic
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Minerals and Their Importance in Nutrition
seizure. This mineral together with vitamin B6 or pyridoxine has also been found effective in the
prevention and treatment of kidney stones. Magnesium can be taken in therapeutic doses upto
700 mg. a day.
SODIUM
Sodium Chloride , the chemical name for common salt, contains 39 per cent of sodium, an
element which never occurs in free form in nature. It is found in an associated form with many
minerals especially in plentiful amounts with chlorine. The body of a healthy person weighing
about 65 kg. contains 256 g. of sodium chloride. Of this the major part, just over half, is in the
extra-cellular fluid. About 96 g. is in bone and less than 32 g. in the cells.
Sodium is the most abundant : chemical in the extra-cellular fluid of the body. It acts with other
electrolytes, especially potassium, in the intracellular fluid, to regulate the osmotic pressure and
maintain a proper water balance within the body. It is a major factor in maintaining acid-base
equilibrium, in transmitting nerve impulses, and in relaxing muscles. It is also required for
glucose absorption and for the transport of other nutrients across cell membranes. Sodium can
help prevent catarrh. It promotes a clear brain, resulting in a better disposi tion and less mental
fatigue. Because of its influence on calcium, sodium can also help dissolve any stones forming
within the body. It is also essential for the production of hydrochloric acid in the stomach and
plays a part in many other glandular secretions.
There is some natural salt in every food we eat. Vegetable foods rich in sodium are celery,
cucumbers, watermelon, lemons, oranges, grapefruit, beet-tops, cabbage, lettuce, corn, lady s
fingers, apple, berries, pears, squash, pumpkin, peaches, lentils, almonds and walnuts. Animal
food sources include shell fish, lean beef, kidney, bacon and cheese. The sodium chloride
requirements for persons living in the tropics have been estimated at 10 to 15 g. per day for
adults who are engaged in light work and 15 to 20 g. for those engaged in hard work. The
requirements of children are from five to 10 g. and those for adolescent boys and girls from 10 to
25 g.
Both deficiency and excess of salt may produce adverse effects o the human body. Deficiencies
of sodium are, however, rare and may be caused by excessive sweating, prolonged use of
diuretics, or chronic diarrhoea. Deficiency may lead to nausea, muscular weakness, heat
exhaustion, mental apathy and respiratory failure. Over-supply of sodium is a more common
problem because of overuse of dietary sodium chloride or common salt. Too much sodium may
lead to water retention, high blood pressure, stomach ulcers, stomach cancer, harden- ing of
arteries and heart disease.
In case of mild deficiency of sodium chloride, taking a teaspoon of common salt in one half litre
of water or any fruit juice quickly restores the health. In severe conditions, however,
administration of sodium chloride in the form of normal saline by intravenous drip may be
restored to. The adverse effects of excessive use of sodium chloride can be rectified by avoiding
the use of common salt.
POTASSIUM
Potassium is essential to the life of every cell of a living being and is among the most generously
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