Diet and Health
Minerals: A Woman's Special Needs
Like vitamins, minerals provide
mandatory support for certain lifesustaining functions.
They regulate reactions like nerve transmission, blood
clotting, and oxygen transport. Most important, minerals
provide structure to the body in the form of bones. There are
60 minerals in the body, but 7 predominate, namely calcium,
phosphorous, magnesium, potassium, sodium, chlorine, and
sulfur. All others—needed in tiny amounts—are
called trace minerals. Quantity does not necessarily dictate
importance, however. Iron, for example, is needed in only
trace amounts, but is involved in one of the body's most
vital functions—the transport of
oxygen.
Four key minerals you, as a woman,
particularly need to maintain your health are calcium, iron,
potassium, and sodium.
Calcium
Most Americans, particularly women, do
not get enough calcium. The adult body contains about 1200
grams of calcium. Only 1 percent is found inside cells and
body fluids, where it plays a part in nerve conduction,
muscle contraction, and blood clotting. The remaining 99
percent is stored in bones and teeth. While we think of the
skeleton as a stable structure, it is actually in a constant
state of turnover—calcium is deposited and withdrawn
throughout our lives. In childhood and adolescence, more
calcium is deposited than withdrawn. Later in life the
reverse occurs. Calcium levels in the blood must remain
within a certain range. Specialized hormones that regulate
calcium levels will “rob” the bones of calcium if
necessary. Vitamin D, and possibly lactose, the sugar in
dairy products, aid the absorption of calcium in the
intestine.
By far the most concentrated sources of
calcium are milk, and milk products. There are smaller
amounts in dark green leafy vegetables, broccoli,
calciumprocessed tofu, sardines, salmon (including the
bones), and some fortified cereals.
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THE WAY TO STRONGER BONES
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Calcium does not act alone. Follow
these bonestrengthening
recommendations:
-
Increase physical
activity—it helps maintain mobility and
strengthens bones by exerting pressure on
them.
-
Obtain adequate vitamin D
through sun exposure and diet.
-
Avoid eating excessive amounts
of protein—too much may cause increased loss of
calcium in the urine.
-
Avoid cigarette
smoking.
-
Drink alcohol in
moderation.
A word of caution: Both smoking and
drinking alcohol are lifestyle factors associated
with increased risk of
osteoporosis.
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