Sodium, chloride, and potassium take the lead in doing this. Three other major minerals—calcium, phosphorus, and magnesium—are important for healthy bones. Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails. Having too much of one major mineral can result in a deficiency of another. These sorts of imbalances are usually caused by overloads from supplements, not food sources.
Here are two examples:. A thimble could easily contain the distillation of all the trace minerals normally found in your body. Yet their contributions are just as essential as those of major minerals such as calcium and phosphorus, which each account for more than a pound of your body weight.
The other trace minerals perform equally vital jobs, such as helping to block damage to body cells and forming parts of key enzymes or enhancing their activity. Trace minerals interact with one another, sometimes in ways that can trigger imbalances. Too much of one can cause or contribute to a deficiency of another.
Here are some examples:. Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells. Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids such as lycopene in tomatoes and lutein in kale and flavonoids such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea are antioxidants.
The vitamins C and E and the mineral selenium also have antioxidant properties. Free radicals are a natural byproduct of energy metabolism and are also generated by ultraviolet rays, tobacco smoke, and air pollution.
They lack a full complement of electrons, which makes them unstable, so they steal electrons from other molecules, damaging those molecules in the process. Free radicals have a well-deserved reputation for causing cellular damage. But they can be helpful, too. When immune system cells muster to fight intruders, the oxygen they use spins off an army of free radicals that destroys viruses, bacteria, and damaged body cells in an oxidative burst.
Vitamin C can then disarm the free radicals. Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually.
The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.
But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content. To learn more about Healthwise, visit Healthwise. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Important Phone Numbers. Top of the page. Topic Overview The body needs many minerals; these are called essential minerals. Credits Current as of: December 17, Current as of: December 17, However, evidence to support their use for overall health or disease prevention in the general population remains limited.
This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider s. However, fats contain more calories than carbohydrates and protein so it's important to limit how much you consume.
Eating too much fat too often can lead to weight gain and other health problems. Unsaturated fats can help to lower your blood cholesterol, reducing your risk of developing heart disease. They also provide your body with essential fatty acids, important for keeping your muscles, skin and other tissue healthy.
Saturated and trans fat raise the level of cholesterol in your blood, increasing your risk of developing heart disease. You'll benefit from reducing your intake of these type of fats. Some foods naturally contain sugar - such as fruit, vegetables, wholegrains and dairy foods. Other foods have sugar added to them in the manufacturing process. These are called free or added sugars. Most of us eat too many food products containing free sugars. Currently, children and adults across the UK are consuming 2 to 3 times this amount.
Foods that contain free sugars aren't required as part of a healthy balanced diet, so you should try to eat these less often and in smaller amounts. Sugary drinks account for a surprisingly large proportion of the daily sugar intake of both children and adults. Almost a third of the free sugars consumed by 11 to 18 year olds come from soft drinks. Sugar is easy to consume in large quantities as it's pleasant to taste. This means many people eat too much sugar and get more calories than they need.
If you consume more calories than your body needs, your body stores the energy as glycogen or fat in your liver, muscles and fat cells to use at a later time. This can lead to weight gain. To prevent weight gain, and an increased risk of health problems like type 2 diabetes, reduce the amount of sugar in your diet overall.
You should get most of the energy you need from starchy foods potatoes, pasta and cereals without the need to eat free sugars. When you eat sugar, the bacteria in your mouth produce acid. This acid dissolves the enamel on your teeth, causing tooth decay and cavities to form. Sugars found naturally in fruits, vegetables and dairy are less likely to cause tooth decay.
However, fruit juices contain a lot of sugar so should only be consumed at meal times. More about preventing tooth decay.
The sodium found in salt is an essential nutrient used by your body to maintain blood pressure and regulate your nerves and muscles. Sodium attracts and holds on to water in your blood. If you consume too much salt, the volume of water in your blood increase leading to high blood pressure. If left untreated, you could be at risk of developing heart disease or a stroke.
During food preparation, cooking and manufacturing, salt is used as a preservative and flavour enhancer. You don't have to add much more to go over your daily limit. You should avoid eating too much of these too often. For a healthier option, choose lower salt versions or make your own. Three-quarters of the salt we eat is already in the food we buy, so checking the label and choosing foods that are lower in salt is one of the best ways to cut down.
Fibre is an important part of a healthy balanced diet and is only found in foods that come from plants. Meat, fish and dairy products don't contain any fibre. Foods that contain fibre make you feel fuller for longer and can help digestion. There's also evidence that eating the recommended amount of fibre can lower your risk of developing:. There are 2 types of fibre, soluble and insoluble. Your diet should contain enough of each as they help your body in different ways.
Soluble fibre dissolves in the water in your digestive system and can help to reduce cholesterol and relieve constipation. Insoluble fibre doesn't dissolve in water and passes through your digestive system without being broken down.
It helps to move other foods through your gut, keeping your bowel healthy and preventing digestive problems. If you need to eat more fibre, introduce it gradually and drink plenty of fluid. A sudden increase can lead to bloating and stomach cramps.
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