HEALTH

FITNESS TRAIL
Magnificent minerals are natural doctors
Renu Manish Sinha

CONTINUING with our saga of the unsung heroes of nutritional requirements of our body — the minerals — we will discuss the last of major minerals required by our body in large amounts.

Eating too few of the right nutrients can weaken the body, leaving it vulnerable to a host of infections and diseases. So a good diet is the most important and most easy way to stay well, advises Dr Neelu Malhotra, Diet Consultant, Silver Oaks, Mohali.

A wholesome diet replete with fruits, vegetables, whole grains, pulses, poultry products, nuts, seeds, cereals etc can provide us the with the required amount of minerals needed by the body.

Magnesium

This important mineral was named after the Greek city of Magnesia where large reserves of magnesium carbonate were found. About 50 per cent of magnesium in our body is found in bones, while other the 50 per cent is found in cells. Magnesium is required for muscle contraction, nerve conduction and toning of blood vessels. This mineral is also needed for metabolism of carbs.

Also, calcium is absorbed better in the presence of magnesium. Calcium works with magnesium for nerve functions, says Dr Malhotra. Magnesium is crucial for growth and maturation of white blood cells and the production of certain hormones. It can be useful for the treatment of PMS problems.

Sources: Milk, dark green leafy vegetables, seeds, nuts, legumes, citrus fruit, pulses, garlic, onion, potatoes, chicken, sweetcorn, raisins, aubergines, carrots, tofu, almonds, brown rice, egg yolks etc.

The RDA is (300-500 mg).

Deficiency of magnesium: Drinking alcohol can cause magnesium deficiency and also reduces the absorption of magnesium from food. Excessive intake of diuretics can also cause deficiency of magnesium. Bones, muscles and teeth can weaken due to this deficiency, also heart disorders may happen, says Dr Malhotra.

Magnesium is vital for nervous system and is particularly effective at dealing with cramps of any sort in body

Deficiency symptoms: Muscle cramps, insomnia, nervousness, depression, high BP, constipation, breast tenderness and water retention.

Deficiency or low levels of magnesium in tissues are associated with lower levels of antibody-forming cells and immunoglobulin. Deficiency can also increase production of all-damaging free radicals

Excess of magnesium: It can happen in renal failure cases or people suffering from ulcers and taking antacids rich in magnesium.

Excess symptoms: Low BP, lethargy, weakness, slurring of speech, nausea, cardiac arrest etc.

Tip: People having kidney problems should not take supplemental magnesium.

Chloride

Chloride is an electrolyte and accounts for 3 per cent of the body’s total mineral content, mainly as part of fluid outside the cells. Chloride helps in controlling water in the acid-base balance of body. Spinal fluid has the highest concentration of chloride. It provides an acid media for activating digestive enzymes as well as enabling digestion in the stomach. Chloride activates an enzyme called Amlyases which helps in digestion of carbohydrates.

Sources: Sodium chloride or common table salt, milk, meat, eggs, carrots, potato, spinach, cabbage, tomato, bananas, dates, etc.

Chloride deficiency: Severe deficiency can happen in cases of excessive vomiting and diarrhoea. Its deficiency can also weaken bones.

Deficiency symptoms: Weakness, stiffness in joints, lethargy etc. The metabolism of chloride is closely associated with the metabolism of sodium. Chloride is excreted from the body through sweat and urine.

All set for Pulse Polio drive

Ludhiana, March 31
The district Health Department has prepared itself for the third round of Pulse Polio campaign to be held on April 4.

Dr S.N.Tiwari, Civil Surgeon, called a meeting of medical officers here today. He said the department was fully prepared to administer polio drops to children below the age of five years in the district. Dr Kuldip Kaur Sahni, District Vaccination Officer, said all the preparations were made as per the WHO guidelines. — OC

SPORTS

Hockey tourney from April 2
Our Sports Reporter

Ludhiana, March 31
A three-day hockey tournament will be organised by the Punjab Rural Welfare and Sports Club at Sultanpur village, Samrala, tehsil, near here, from April 2. This was stated in a press note issued by the spokesman, of the club, Mr Lakhvir Singh Gurm. Interested teams may contact Mr Mehar Singh on mobile phone no 94172-35289.

Soccer tournament

The eighth edition of the All-Open Football Tournament to be organised by the Industrial Football Club, Ludhiana, will be held here at the ITI ground from April 2 to 4. The tournament will be inaugurated on Friday at 10 am. Mr Bal Mukand Sharma, Dr Jasvinder Bhalla and Mr S C Markan, Principal of the ITI, will be the chief guests while Mr Bhagwan Dass Garg will preside over the function.

Winners of this meet will win Rs 16,000 and the losing finalists will pocket a cash prize of Rs 11,000. Mr Jasvir Singh Khangura of the Park Plaza hotel and Mr M S Bhogal, a local industrialist, will give away prizes to the winners.