Many decades ago, a prominent Nigerian politician was interviewed on live television. On being asked what minerals we had in Nigeria, he immediately rolled out in his beautiful northern accent: “pepsi cola, danta cola, coca cola…”
The word “minerals” has several meanings depending on whether one is dealing with catering and hospitality, economics, or nutritional biology.
The interviewed politician’s minerals are perhaps the best known. Soft drinks, sodas, or “minerals” are those typically sugary, tasty, colorful drinks that we all take for leisure, pleasure, or as part of meals. Many of them do not have nutritional value beyond supplying fluid (water) and energy, and if chilled, cooling us down.
The economic minerals are those natural resources found in the ground which we need education, skills, intelligence, and virtue to put them into use for economic growth and national development. These are the politician’s real minerals of interest. Africa is often referred to as rich in these minerals.
In nutritional biology, the word “minerals” refers to a number of inorganic substances such as calcium, magnesium, sodium, zinc, and chloride that the body needs to function well. Some of them are called major minerals if they are needed in substantial quantities and others are called trace minerals if they are needed in minute quantities. Both major and trace minerals are vital for life.
Unlike the proteins, carbohydrates, and fats that we eat at each meal and which we can see and touch, minerals and vitamins present in our meals are too small for our sight or touch. Thus they are micronutrients. These micronutrients should be present in our meals routinely.
An adult man, on the average, weighs about 180 pounds. Most of the 180 pounds is made up of water, protein, and fat but about five pounds of his body weight is due to minerals.
The major minerals that we need for our well-being are: calcium, phosphorus, magnesium, sodium, potassium, and chloride. There are usually more than 5 grams of a major mineral in the body. The trace minerals that we require for our well-being are: iron, iodine, and fluoride.They are usually less than 5 grams ofa trace mineral in the body. Calcium and phosphorus (found in bones) alone make up three quarters of the total mineral contents of the body. Minerals are needed for good blood and body maintenance. As far as the brain is concerned, it needs good blood to function optimally.
The brain is full of nerves and calcium is important for nerve function. For example, transmission of message from nerve to nerve involves calcium. Magnesium is a component of enzymes. If it is in deficient or excess supply, a person suffers from neurological disturbances. Sodium is absolutely necessary for nerve function and body water balance. Excess sodium can lead to high blood pressure in genetically predisposed individuals. Severe hypertension causes end organ damage such as brain damage. Similarly, potassium is needed for nerve function and body water balance. Excess potassium leads to cardiac arrest, blood flow to the brain stops, and a person becomes brain dead in no time. Chloride plays a role in acid-base balance of body fluids and excess of it can cause high blood pressure in predisposed individuals. Iron is a component of the hemoglobin molecule which transports oxygen around the body, including the brain. Iron is also a component of enzymes that support life functions. It is needed for proper development of the brain and neurotransmitter synthesis. Deficiency of iron leads to iron deficiency anemia, general weakness, and impaired body defenses (immunity). Deficiency of iron during pregnancy can cause permanent cognitive deficits manifested in mental performance and behavior in a child. Excess iron is toxic. Acute or sudden increase in iron can cause shock and death. Chronic or steady increase in iron can cause organ damage such as cardiac failure. Zinc is also important for brain development. Zinc deficiency can cause brain malformations in a fetus anddeficits in learning, memory and attention in children.
Foods that are rich in minerals include milk, cheese, eggs, dark green and leafy vegetables, meat, poultry, and whole grain. Calcium is found in milk, cheese, dark green vegetable, and legumes. Phosphorus is found in milk, cheese, meat, poultry, and whole grains. Magnesium is found in whole grains and green leafy vegetables. Sodium and chloride are found in salt and salt containing foods. Potassium is found in meats, milk, fruits and vegetables, and whole grain. Iron is found in meats, eggs, legumes, whole grain, and green leafy vegetables. We do not need to worry about how much minerals we consume but we do need to try to eat regularly and to eat balanced meals. Thus daily nutrition containing foods such as some green and leafy vegetables, whole grain (bread, breakfast cereals, etc.), corn, egusi, groundnuts,and some milk and meat can supply most of these minerals.
Dr. ‘Bola John is a biomedical scientist based in Nigeria and in the USA. For any comments or questions on this column, please email bolajohnwritings@yahoo.com or call 08160944635
