Minerals

Minerals: Go far with Zinc

Zinc is a mineral that is essential for the human body to function healthily. Zinc cannot be produced by your body, you will need to obtain zinc from your daily diet.

Benefits of zinc to our health:

Healing of wound: Application of zinc medicine on wounded skin or skin rashes fasten the healing of the wound.

Lower risk of some age-related diseases: Zinc slower down vision loss and development of age-related macular degeneration (AMD).

Regulate of the immune system: Zinc helps in stimulate cells which support the thyroid system, destroy of cancerous or unhealthy cells, blood clotting and more.

Treatment for the common cold: Zinc medicine effectively reduce the symptoms and length of the common cold.

Treatment for diarrhoea: Zinc supplement can help in cure and prevention of diarrhoea.

Foods rich in Zinc:

  • Seafood: lobster, clams, oyster and crab
  • Fish: salmon and sardines
  • Meat & poultry: chicken, pork, lamb, beef and turkey
  • Eggs
  • Whole grains: Brown rice and oatmeal
  • Vegetables: asparagus, kale and mushrooms
  • Nuts and seeds: sesame seeds, pumpkin seeds and almonds
  • Black beans, lentils and chickpeas
  • Dairy-made foods: cheese and yoghurt

Do you know?

The recommended daily intake of zinc for normal adult age above 19-year-olds is 11mg for male and 8mg for female by the US Food and Nutrition Board (FNB).

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Reference: Ods.od.nih.gov. 2020. Office Of Dietary Supplements – Zinc. [online] Available at: <https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/>

Bone To Be Wild? Then You Need Calcium!

Calcium is an important mineral that is essential to build up strong teeth and healthy bones. Calcium also helps in blood clotting and control nerves, muscle and heartbeat. However, too much calcium supplement will have side effects while too less of calcium intake will lead to deficiency and result in osteoporosis (weak & fragile bone).

Dietary sources of calcium intake:

  • Salmon, pilchard and sardine
  • Dairy-based products: cheese, yoghurt and milk
  • Green vegetables: spinach, watercress and broccoli
  • Soya milk with additional calcium
  • Fortified products: cereals, flour and fruit juices
  • Chia seeds, almonds and sesame

Do you know?

The recommended daily intake of calcium for normal adults age between 19 and 50-year-olds is 800mg (approximately 2 glass of 250ml of low-fat milk) by Health Promotion Board.

Symptoms of calcium deficiency:

  • Muscle cramp
  • Bones fracture easily
  • Numbness in your fingers, face and feet
  • Poor memory
  • Soft and breakable nails
  • Hallucinations

Too much of calcium will lead to:

  • Stomach-ache
  • Bone pain
  • Weak muscle
  • Kidney problems
  • High blood pressure
  • Tiredness

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Reference: Healthhub.sg.2020. Recommended Dietary Allowances Choose Beverages and Food with Less Sugar [online] Available at: https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances

Medicalnewstoday.com. 2020. Calcium: Health Benefits, Foods, And Deficiency. [online] Available at: <https://www.medicalnewstoday.com/articles/248958> [Accessed 21 August 2020].

Iron: How to Avoid Iron Deficiency?

Iron is a kind of trace mineral that is very important for your body health as it helps to transport oxygen all over the body. Iron deficiency is caused by a low amount of iron inside the body and will lead to a low amount of normal red blood cells. How do you avoid yourself from iron deficiency?

Ensure a sufficient amount of iron from your meal

There are two main sources of iron, haem iron which is from animal-based food and non-haem iron which is from plant-based food. Haem iron are easier to absorb by your body than non-haem iron.

Canva - Steak Food (1)

Food that rich in haem iron:

  • Chicken
  • Beef
  • Pork
  • Liver
  • Seafood (e.g. oysters, prawns, fish and clams)

Food that rich in non-haem iron:

  • Spinach
  • Broccoli
  • Brown rice, whole-grain noodles
  • Dried fruit
  • Beans, nuts, seeds

Canva - Sliced Lemon Beside Vegetable on Brown Wooden Chopping Board

Having fruits that rich in vitamin C (e.g. oranges and papayas) with non-haem iron food will increase body absorption of haem iron. By doing this, vegans can maximise absorption of iron to reduce the risk of iron deficiency.

 

Reference: Healthhub.sg. (2020). Low In Energy? You Could Be Low In Iron [online] Available at: https://www.healthhub.sg/live-healthy/1126/low-in-energy-you-could-be-low-in-iron

Nuts: Good or Bad for health?

Nuts

Nuts are great sources of minerals such as magnesium, iron, potassium, selenium, phosphorus, calcium and potassium. Also, nuts are rich in vitamins like folate and vitamin E. Nuts should be included in a well-balanced diet. Besides that, nuts consist of mostly unsaturated fats which enhance heart health through lower the levels of bad cholesterol in your blood. Additionally, minerals, vitamins and fibre components in nuts will function together to enhance heart health.

Moderation intake of nuts

Although nuts have many benefits to health, they contribute high-calorie count. Thus, moderation intake of nuts with reducing high saturated fats foods (e.g. deep-fried food and cakes) intake will only bring benefits to your health. On the other hand, there are a lot of nuts choices in the market which are deep-fried with added sugar, seasoning or salt. Therefore, choose nuts with Healthier Choice Symbol (HCS), which no extra seasoning is added and contain a lesser amount of fat and salt.

 

Nuts1

Recommended serving size of nuts

Health Promotion Board recommends a cup with approximately 40g of nuts several times per week. By mixing different type of nuts will maximize the benefits to your health as different nuts consist of different minerals and vitamins.

Introduction to Minerals

Aside from vitamins, minerals are also micronutrients that are important for your body growth and to maintain your healthiness. Your body takes in minerals better through direct food intakes rather than in the form of supplements. Nearly all people do not demonstrate any symptoms of minerals inadequacy. However, this does not indicate your body are adequate of nutrients or minerals intakes. Your body needs different quantities of intake of each mineral as different mineral carry out different role. Physiological status, gender and age will affect the requirement of an individual for minerals intake. Excessive intake of minerals will lead to toxicity in your body. There are two common categories of minerals: macrominerals and trace minerals.

Macrominerals

Macrominerals are minerals that require a high amount of intakes (from 100 mg to one gram) than other minerals. Magnesium, potassium, calcium, chloride, sodium and phosphorus are classified as macrominerals. Macrominerals like calcium are important for maintaining the strength of bone and development of bone.

Trace Minerals

Trace minerals are other minerals that your body needed in lesser amounts. Even though your body needs smaller quantities of trace minerals, trace minerals still play a crucial role in maintaining your body’s health. Copper, fluoride, iodine, selenium and zinc are categorized under trace minerals.

Reference: Nutrition in the News Facts behind the headlines Previous Facts behind the headlines BNF Consultation responses New reports Previous reports Diet, n., Diet, n., Ba, N., Nutrition Science Webinars Nutrients, s., Nutrients, F., Healthy, s. and events, C. (2019). Minerals and trace elements – British Nutrition Foundation – Page #1. [online] Nutrition.org.uk. Available at: https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/minerals-and-trace-elements.html?limit=1&start=1 [Accessed 16 Aug. 2019].