Minerals are essential chemicals for life and are important for our body to stay healthy. Humans require minerals for normal biological processes, such as calcium for bone growth and sodium for nerve and muscle function.
If the word "mineral" makes you think of rocks, you're right! Minerals are substances like calcium, phosphorus, iron, and zinc that are found in rocks and the soil. They also are needed for optimal nutrition.
There are 16 different minerals that are known to be needed in our diets to support the human organic process. Several other minerals may be needed in very small amounts. They perform duties such as production of hydrochloric acid and hemoglobin and support digestive, heart, bone and blood health.
There are two groups of minerals, macrominerals and trace minerals.
Macrominerals are those found in larger quantities in the body and needed in larger amounts in the diet. Calcium and phosphorus are two of the seven macrominerals that we need in our diets.
Trace minerals are found in small quantities in the body and are needed in small amounts in the diet. We need to include nine trace minerals in our diets, including iron and zinc.
The following table lists the 16 minerals that we need in our diets.
Types of Minerals |
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Macrominerals |
Trace Minerals |
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Sodium |
Iron |
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Potassium |
Zinc |
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Chloride |
Iodide |
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Calcium |
Selenium |
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Phosphorus |
Copper |
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Magnesium |
Fluoride |
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Sulfur |
Chromium |
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Molybdenum |
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Manganese |
The best way to get the minerals your body needs is by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement.
Minerals work in two ways in the body.
Many minerals support body cells and structures. For example, calcium and phosphorus help build bones, and iron is an essential part of red blood cells.
Minerals also work to regulate many body processes. Sodium and potassium are important to nervous system function. Chromium helps keep blood glucose levels normal. The trace mineral selenium works with vitamin E as an antioxidant: something that prevents cells from being damaged by oxygen.
Dietary minerals are like vitamins which can be found in natural food, as well as food supplements. Minerals are essential to our health and they are in fact needed by our body for optimum overall health. When you go to supermarkets and when you read labels you will see plethora of different products labeled with mineral fortified like cereals. Minerals can be found in foods, for example vegetables are rich in Iron, or it can be fortified and enriched with minerals plus it can be as supplements in the form of pills.
As much as possible natural foods are preferred so we also prefer minerals that we can derive from all natural food sources.
Chloride -- can be found in table or salt in general as well as in vegetables Foods that are rich in Chloride are tomatoes, rye, celery, olives, lettuce and is usually found in lots of other foods. Since chloride is found in salt, you make sure that you are not overdosing in it as it is also harmful when taken in large amounts.
Lack of it may cause you to be weaker and easily dehydrated or fluid loss in general.
Sodium helps in maintaining balance in your body like Ph and water. It helps your cells to absorb the necessary nutrients. It works well with your level of potassium and chlorine. Too much salt is not good for your body as it is bad for your cholesterol level.
Foods that are rich in sodium: tomatoes, sauces of tomatoes, pickled foods, salt as in table salt and smoked foods as well, can be found also in cereals.
Lack of it may cause: Sodium should be taken in small amount as it may cause your blood pressure to rise, the amount you take should be minimal.
Foods that are rich in Phosphorous are foods which are also rich in calcium like milk, dairies, yogurt, sardines, cheese.
Lack of it may cause general feeling of being tired always, loss of appetite in eating, stress out, low immunity and irritable.
Calcium is a mineral needed for our bones and it helps o make our bones stronger, good posture, walking and they are believe to be beneficial of course until you grow older.
Foods that are rich in Calcium: all dairies are rich in calcium like yogurt, cheese , milk, sardines, tuna, salmon and all those green vegetables like spinach, broccoli.
Potassium -- this mineral keep you healthier by making sure that your muscles and nervous system functions well. All the part of our body needs water and potassium make it sure we are supplied with it.
Foods that are rich in Potassium are: tomatoes, bananas, broccoli, oranges, beans and legumes, green vegetables, potatoes with the skin.
Magnesium is good for the muscles -- for relaxation and contraction and it neutralizes enzymes. It helps transport energy in your body so that you're not feeling weak and helps a lot in the proper multiplication of protein.
Foods that are rich in Magnesium: avocados, bananas, legumes, tofu and other soy products, rice -- brown rice and beans.
Lack of it may cause irritability weakness, fatigue and poor memory.
Sulfur is needed for the production of a certain protein called keratin which is good for your nails and hair. It makes them look healthier. It is also good for our bones like the tendons and cartilages, plus it helps to regulate sugar level.
Foods that are rich in Sulfur: beans and peas, garlic, eggs, onion, meat (red and white).
Lack of it may cause hair loss, bad posture, osteoporosis and poor nails.
Iron is needed by the body for blood transportation to your lungs, healthy blood makes you work faster and you feel healthier plus it gives you energy as well, not feeling weak. It normalizes the level of your hemoglobin which is crucial to the functioning of your blood.
Foods that are rich in Iron -- are foods like like red meat, beef, eggs, beans potatoes, dried fruits like raisins, potatoes, broccoli, wheat.
Lack in iron cause fatigue and lack of coordination of mind and body.
Zinc is very helpful for your overall immune system because it helps fights the invasion of other destructive elements of your body and it make sure your immunity is to a level that can fight infections with your body.
Foods that are rich in Zinc are pork, meat products, lamb beef and some legumes like peas, beans and peanuts.
Lack of zinc in diet causes low immunity.
Manganese helps the functioning of the body in terms of connective tissues like bones, blood -- clotting and hormones. It helps to regulate the sugar in your body and helps as well in metabolism. It is necessary for the brain to function well, because it is helpful in the functioning of the nerves.
Foods that are rich in manganese: nuts, seeds, oats, wheat -- bulgur, buckwheat, whole grains and pineapples.
Lack of it may cause you to suffer from: infertility, bone malformation, weakness, and seizures.
Iodine is included as trace minerals. It is essential for the proper functioning of your thyroid system plus it is good for your proper growth as well as development. Hypo or hyperthyroidism are consequences of lack of this mineral.
Foods that are rich in iodine includes seafood -- all the foods we can get form the seas are rich in Iodine. Also available in iodized salts, spinach, squash, sesame seeds, kelp, garlic, lima beans. Sometimes bakeries add iodized salts in bread so you can also get it from there.
Lack of it may cause hypo or hyperthyroidism plus problems of total development and growth.
Copper is a kind of trace mineral which is found in our body and we can get it from natural foods and fortified foods as well. Just like Iron, copper is very useful in the formation of our blood and the proper functioning of it -- including blood vessels, and formation of hemoglobin. It is also helpful in total immune system.
Foods that are rich in Copper -- all shellfish plus oyster, nuts, beans, potatoes plus liver and kidney are a rich source of it. You can also eat green leafy veggies to have enough of it plus dried fruits, pepper (black) cocoa and some dried prunes.
Lack of copper may cause anemia and osteoporosis, but large amount of it in the body is poisonous.
Selenium is very important in our body as it helps antioxidants to protect us and extend immunity. It helps protects our body from poisonous substances. It is very helpful in treating semen deficiency for males.
Foods that are rich in selenium -- Vegetables -- green leafy and plants are the sources of selenium, liver, chicken, eggs, shellfish, fish and other kinds of fishes plus garlic are rich in selenium. Breads which are enriched and wheat germ are also rich in selenium.
If you lack selenium, you might suffer from abnormality form heart muscles, if you suffer form over dosage you may suffer from lose hair, nail problems and stress.
Molybdenum is essential in the proper transporting of blood in the body and it is involved in synthesis of protein in our body.
Foods that are rich in molybdenum are: barley, meat, legumes, dark green and leafy vegetables, seeds of sunflowers and all kind of beans -- lima beans is one.
It has been found out that esophageal cancer is link to lack of molybdenum. This mineral when combined with fluoride makes our teeth stronger. Plus it can help in the production of hemoglobin thus it prevents also anemia.
The amount of minerals we need is actually very small – much smaller than the amounts of carbohydrates, protein, and fats required for a healthy diet. Adults need about 1,000 milligrams of calcium per day, but only about 10 to 15 milligrams of iron and zinc per day.
We need less than 100 micrograms of chromium, selenium, and molybdenum. To give you an idea of how little this is, a teaspoon of selenium would satisfy the daily needs of over 90,000 adults!
The Daily Value for a mineral on a food label shows you what percent of a typical healthy adult's need for that vitamin is provided by the food. For example, an 8-ounce glass of fat-free milk provides 30% of the Daily Value for calcium.
It's possible to get all the minerals you need by making healthy food choices. But there are some situations where supplements may be needed.
Women in their childbearing years may find it hard to get all the iron they need from food.
People who are allergic to milk or who are lactose intolerant may have a hard time getting enough calcium.
Pregnant women should ask their physicians about the supplements that are right for them.
Sometimes, taking a mineral supplement such as iron causes an upset stomach. If this occurs, try taking the supplement before bed, or use a slow-release supplement.
This is a typical label from a mineral supplement.
Supplement Facts |
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Serving Size 1 tablet |
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Amount Per Serving |
% Daily Value |
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Calories 10 |
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Total Carbohydrate 2g |
<1% |
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Sugars 2g |
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Vitamin D 200 IU |
50% |
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Calcium 600 mg |
60% |
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Magnesium 40 mg |
10% |
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Zinc 7.5 mg |
50% |
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Copper 1 mg |
50% |
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Manganese 1.8 mg |
90% |
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Boron 250 mcg |
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*Daily Value not established Percent Daily Value based on a 2,000 calorie diet. |
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Minerals consumed in excess can result in a wide range of side effects as well as poisoning. Potassium elevations can result in hyperkalemia, which can produce serious symptoms including heart palpitations, weakness and hyperventilation. Severe sodium surplus in the body can induce seizures, but milder side effects include irritability and weakness. Too much calcium can cause side effects including constipation, bone pain and kidney stones. Other general symptoms include breathing difficulties, low blood pressure and heart problems. It is best to consult a doctor before taking mineral supplement and to take it at the recommended dosage.
Toxicity and deficiency of minerals in the body from an unbalanced diet can be fatal. It is important to see a doctor if you experience any of the above side effects. A balanced diet often creates a balanced level of all minerals within the body, but some conditions and diseases may prevent your body from processing the minerals correctly, cause a mineral deficit or surplus regardless of healthy diet.
Scientists have set recommended maximum intakes for most minerals. Excessive mineral intake usually comes from high-dose supplements. That's why most people should choose supplements that contain no more than 100 to 150% of the Daily Value for each mineral.
If you currently are taking medications, you should check with your doctor or pharmacist to see if there are any reasons that you shouldn't take a mineral supplement. Also ask if you need to adjust the timing of your mineral supplements and other medications.
Some minerals can interfere with how well a medication works in the body. On the other hand, some medications can interfere with how well the body uses a mineral. That's why it's important to ask your doctor or pharmacist before taking a mineral supplement.
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