Today, we’re going to explore something really important for our health: minerals! While it’s okay to enjoy treats like pizza sometimes, eating too much of it can mean we’re not getting enough of the minerals we need. Let’s learn what minerals are, why they’re important, and how to make sure we’re getting enough of them in our diet.
Minerals are special elements that our bodies need to work properly, just like vitamins. They help us grow, stay healthy, and do important things like:
Calcium is a very important mineral that helps build and keep our bones and teeth strong. If we don’t get enough calcium, our bones can become weak, making it hard to stand or chew. To get enough calcium, try eating dairy foods like yogurt, cheese, and milk, unless you’re lactose intolerant.
Iron helps make hemoglobin, a protein in our blood that carries oxygen all over our body. Without enough iron, we might feel tired and our heart might beat funny because it has to work harder. Foods like eggs, dried fruits, and leafy green veggies like broccoli are full of iron.
Potassium helps keep the right amount of fluid in our cells and is important for our muscles and blood pressure. Even though it’s rare to not get enough potassium because it’s in lots of foods, if we don’t get enough, it can cause muscle weakness and kidney problems.
Iodine is needed to make thyroid hormones, which control how our body uses energy. If we don’t get enough iodine, we might have trouble learning, gain weight unexpectedly, or notice swelling in our neck. It’s important to get enough iodine for good health.
Zinc is important for a strong immune system, helping cells grow, and healing wounds. To make sure you get enough zinc, eat foods like beans, split peas, and lentils.
Our bodies can’t make minerals on their own, so we need to get them from the foods we eat. Eating a balanced diet with lots of green veggies, dairy products, and other healthy foods is important. Try to avoid eating too much junk food so you don’t miss out on these important minerals.
Knowing why minerals are important and making sure we get enough of them is key to staying healthy. By eating a variety of nutrient-rich foods, we can help our bodies work well and live a healthier life. Remember, a balanced diet is the best way to avoid mineral deficiencies and keep our bodies in tip-top shape!
Mineral Detective: Go on a “mineral hunt” in your kitchen! With the help of an adult, look at the labels on different food packages to find out which minerals they contain. Make a list of the foods and the minerals you find. Can you find foods that have calcium, iron, potassium, iodine, or zinc? Share your findings with your family and discuss why these minerals are important for your health.
Build a Balanced Meal: Draw a picture of a plate and divide it into sections for different food groups. Think about what you learned about minerals and create a balanced meal that includes foods rich in calcium, iron, potassium, iodine, and zinc. Label each section with the food and the mineral it provides. Discuss with a friend or family member why each mineral is important and how your meal helps keep you healthy.
Mineral Math: Let’s do some fun math with minerals! If you need 1,000 mg of calcium each day, and a glass of milk provides 300 mg, how many glasses of milk do you need to drink to meet your daily calcium needs? Try this with other minerals too, like iron or potassium, using different foods. Use the equation $$text{Total needed} = text{Amount per serving} times text{Number of servings}$$ to help you calculate.
