Minerals are inorganic substances required by the body in small quantities for a variety of different functions. They are involved in the formation of bones and teeth.

Minerals are essential constituents of the body fluid and tissues. They are components of enzymes systems and are involved in normal nerve functions. Minerals are required by the body in different amounts. Different people will require different daily requirements. The daily requirements of mineral in the body is mostly determined by the person’s Age, Diet and overall Health.

AMINO ACID(Blocks of Protein)

This are building blocks of protein. There are three essential Amino Acids

1. Laucine

2, Isoleucine

3. Valine

These three are Considered “Essential” because they can not be manufactured in the body and must be obtained through our diet.

They are the raw materials used by the body to manufacture human proteins. The proteins are vital components of all the body’s cells. They help restore muscle mass after surgery or injury or trauma. They are also great help in people who have liver problems.

A deficiency of protein in the diet causes loss of stamina, lowered resistance to infection, slow healing of wounds leading to weakness and depression. This Amino acids are available in meat and dairy products


Calcium and phosphorus are the two most abundant minerals in our bodies and they work together to keep our bones and teeth health. Calcium moves out of the bones into the bloodstream and then back into the bones for continued storage. 99 percent of our calcium deposits are stored in the bones.

Calcium is found mostly in the dairy products though it’s also available in natural and synthetic supplements.

Calcium also promotes blood coagulation and also enables muscles, such as the heart to relax and contract..

Calcium is very essential in the normal growth and development of a child. Everyone needs calcium for stronger teeth and bones.

A more recent and published benefit is its ability to stave off the brittle bone diseases Osteoporosis when used in combination with estrogen.


Choline plays a significant role in the nervous system. It is only present to some degree in our food and thus we need to supplement it either with natural or synthetic supplements. It is a component of Lecithin and part of the “B” complex of vitamins.

The body uses choline to make acetylcholine . This is a substance essential for transmission of signals in many parts of the body.

Choline deficiency can lead to internal bleeding in the kidney, excessively high blood pressure, heart disease and degeneration of the liver.

If you have high cholesterol and triglyceride level and taking NICOTINIC acid as a treatment, you may need CHOLINE supplements since high levels of NIACIN can deplete the choline in your body.

Foods that contain choline include cabbage,cauliflower, chickpeas, green peas, lentils, soybeans, split peas calves liver eggs, rice and soy lecithin



Fiber is the material that gives plants their stability and structure. It is found to some degree in all vegetables ,fruits , nuts and grains. It is also available as a supplement.

There are two types of fiber:-

  • Soluble fiber
  • Insoluble fiber.Soluble fiber dissolves within the digestive systeInsoluble fiber is unaffected by digestion.Soluble fiber absorbs cholesterol containing bile from the digestive system and clears it from the body.Insoluble fiber adds bulk to bowel movements thus helping to prevent constipation, hemorrhoids diverticulosis and over a long term colorectal cancer. Both soluble and insoluble fiber pass through the body without being absorbed. Fiber acts like a sponge and it is able to absorb many times its weight in water.

Foods that are good sources of fiber include, fruits and vegetables, nuts, seeds,whole grain products, beans and lentils. Beans and lentils are an excellent sources of soluble fiber.



Folic acid is a water soluble vitamin. It is available in freshy green vegetables and liver. Folic acid is also manutuctured synthentically and is  included in mostmultivitamin suppliments.

Folic acid is very essential in the formation of the DNA that makes up our genes and the RNA that transmit their instructions. It is very important in thre body’s production of the red blood cell.

Deficiency in folic acid results in Megaloblastic Anemia. This is a type of anemia similar to that caused by the deficiency of Vitamin B12

Folic Acid helps us grow and develop normally. It also regulates nerve cells development in the embryo and the developing baby.

Folic Acid is used to treat Anemia that may occur with alcoholism, liver disease , pregnancy, breastfeeding and the use of oral contraceptives.

The official recommended dietary for every 11 years and older is 400 micrograms per day. Pregnant women needs an extra 100 micrograms of folic Acid every day. People who do not eat a well balanced diet n, drug addicts and people over the age of 55 years of age may also need extra folic acid thus thus they should discuss it with their doctors or dieticians.

Food that contain folic Acid includes green leafy vegetables like spinach, broccoli romaine lettuce, cooking these vegetables reduces the amount of Folic acid the body receives.



Iron is an essential part of Hemoglobin, this is the red part of the red blood cells that carries oxygen throughout the body. Hemoglobin stores up to 70 percent of the body’s iron supply. Iron that is stored in the body muscle tissue helps to deliver the oxygen needed to make the muscles contract.

We all know that iron is essential in our body for good blood, we actually need it in trace amounts. This is because Iron is supplied in a wind range of foods and in supplements.

Though needed is trace amounts, Iron deficiency leads to Anemia. This is failure of the blood to supply sufficient oxygen to the body’s cells.

Best dietary sources of IRON include Enriched bread, prune juice, nuts eggs yolks chickpeas, cheddar cheese,molasses and wheat germ.



Omega-3 fall in a group of fatty acids also known as fish oil. Omega -3 supplements contain docosahexaenoic acid (DHA) and Eicosapentaenoic Acid(EPA).

Omega -3 supplements lowers the levels of triglycerides (fats) and total cholesterol, Omega -3 also discourage unwanted clotting that can aggravate plaque build-up.Omega-3 has been known as the protective agent of the heart.

To increase your level of Omega-3 in your body it is recommended that you eat more fish rather than taking large amount of supplements.

No amount of fish will give more omega than the body requires. Too much supplements may lead to excessive Omega-3  which can lead to bleeding problems in case of an accident. Women who happen to have excess Omega-3 are in great danger of developing anemia.

The Omega-3 fatty acids are found in cold water fish oil, The best fish are, Tuna,salmon,shark,shrimp and flounder.


Minerals are very essential to the body. They are needed in very small quantities but however small the quantity is needed by your body for a certain mineral, its deficiency will keep you down making you vulnerable to diseases.

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