Minerals and Why Do We Need Them?

What are Minerals and why do we need them?

Minerals are naturally occurring inorganic substances that have a specific chemical composition and specific physical properties. They are an essential part of a healthy diet and are required for the proper functioning of the human body. Examples of minerals include calcium, iron, sodium, potassium, and zinc.

There are many different types of minerals needed by the human body, and they can be broadly divided into two categories: macrominerals and trace minerals.

Macrominerals

Macrominerals are a group of essential minerals that the body requires in relatively large amounts, typically at least 100 milligrams per day. They are essential nutrients that play important roles in many physiological processes such as muscle and nerve function, fluid balance, and bone health.

These minerals are found in a wide variety of foods, and a balanced diet that includes a variety of nutrient-dense foods is typically sufficient to meet the body's macromineral requirements. 

1.) Calcium

This mineral is not only essential for strong bones and teeth, but it also plays a vital role in muscle function, nerve function, and blood clotting. Calcium is especially important during childhood and adolescence when bones are still growing, and later in life when bone density starts to decline. Good dietary sources of calcium include dairy products, leafy green vegetables, tofu, and fortified foods like orange juice.

2.) Phosphorus

Working in conjunction with calcium, phosphorus also helps to build strong bones and teeth. It's also involved in numerous other biological processes, such as energy metabolism, DNA synthesis, and cell signaling. Phosphorus is found in many protein-rich foods, such as meat, fish, and poultry, as well as in dairy products, whole grains, and nuts.

3.) Magnesium

This mineral is involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar regulation, and protein synthesis. Magnesium is also important for maintaining a healthy heart and cardiovascular system. Good dietary sources of magnesium include nuts, seeds, whole grains, leafy green vegetables, and legumes.

4.) Sodium

While sodium often gets a bad rap for its association with high blood pressure, it's actually an essential nutrient that's required for proper fluid balance and nerve function. However, most people consume too much sodium from processed foods, which can lead to fluid retention and hypertension. Good dietary sources of sodium include salt, naturally salty foods like olives and pickles, and processed foods like bread and cheese.

5.) Potassium

This mineral helps to regulate fluid balance in the body and is also important for nerve and muscle function. Adequate potassium intake may help to lower blood pressure and reduce the risk of stroke. Good dietary sources of potassium include fruits and vegetables, such as bananas, oranges, potatoes, and spinach.

6.) Chloride

Like sodium, chloride is involved in maintaining proper fluid balance in the body, as well as being a component of stomach acid, which is necessary for proper digestion. Good dietary sources of chloride include salt, sea vegetables, and processed foods like cheese and processed meats.

It's important to note that while these macrominerals are necessary for optimal health, consuming excessive amounts can also have negative effects. As always, it's best to aim for a balanced diet that includes a variety of nutrient-dense foods to meet your body's needs.

Trace Minerals

Trace minerals are a group of essential minerals that the body requires in much smaller amounts than macrominerals, typically less than 100 milligrams per day. Despite their relatively small quantities, trace minerals play crucial roles in many physiological processes, including immune function, growth and development, and antioxidant defense. 

1.) Iron

This mineral is essential for the production of red blood cells, which transport oxygen throughout the body. Iron deficiency can lead to anemia, a condition characterized by fatigue, weakness, and shortness of breath. Good dietary sources of iron include red meat, poultry, fish, beans, and fortified cereals.

2.) Zinc

This mineral is involved in many biological processes, including wound healing, immune function, and taste and smell. Zinc deficiency can lead to impaired immune function, poor wound healing, and taste and smell abnormalities. Good dietary sources of zinc include meat, shellfish, nuts, and whole grains.

3.) Iodine

This mineral is necessary for the production of thyroid hormones, which regulate metabolism. Iodine deficiency can lead to goiter, hypothyroidism, and cretinism. Good dietary sources of iodine include seaweed, seafood, dairy products, and fortified salt.

4.) Selenium

This mineral is important for antioxidant function and thyroid hormone metabolism. Selenium deficiency can lead to Keshan disease, a type of heart disease. Good dietary sources of selenium include Brazil nuts, seafood, and meat.

5.) Copper

This mineral is necessary for the production of red blood cells and the absorption of iron. Copper deficiency can lead to Menkes’ kinky hair syndrome, a rare genetic disorder. Good dietary sources of copper include liver, shellfish, nuts, and seeds.

6.) Manganese

This mineral is involved in bone health, wound healing, and carbohydrate metabolism. Manganese deficiency is rare but can lead to impaired growth and skeletal abnormalities. Good dietary sources of manganese include whole grains, nuts, and leafy green vegetables.

7.) Fluoride

This mineral is important for the development of strong teeth and bones. Fluoride deficiency can lead to tooth decay and weakened bones. Good dietary sources of fluoride include fluoridated water, tea, and seafood.

8.) Chromium

This mineral helps regulate blood sugar levels by enhancing the action of insulin. Chromium deficiency is rare but can lead to impaired glucose tolerance and diabetes-like symptoms. Good dietary sources of chromium include whole grains, meat, and broccoli.

9.) Molybdenum

This mineral is important for the metabolism of certain enzymes. Molybdenum deficiency is rare but can lead to impaired growth and neurological problems. Good dietary sources of molybdenum include legumes, grains, and organ meats.

10.) Cobalt

This mineral is essential for the absorption and processing of vitamin B12, which is important for the formation of red blood cells and the repair of myelin. Cobalt deficiency can lead to anemia and neurological problems. Good dietary sources of cobalt include meat, fish, and dairy products.

It's important to note that while these minerals are necessary for optimal health, consuming excessive amounts can also have negative effects. As always, it's best to aim for a balanced diet that includes a variety of nutrient-dense foods to meet your body's needs.

Minerals are necessary for the proper functioning of many systems in the body, including the skeletal, muscular, nervous, and endocrine systems. They play a role in the formation of bones and teeth, blood coagulation, muscle function, and the regulation of hormones. They are also necessary for the metabolism of carbohydrates and fats, and for maintaining healthy skin, hair, and nails.

A deficiency in minerals can lead to a wide range of health problems, such as osteoporosis, anemia, and muscle weakness. It is important to consume a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to ensure an adequate intake of minerals.