Introduction
Minerals are essential nutrients that play a critical role in numerous physiological functions. They contribute to enzymatic reactions, maintain structural integrity, regulate fluid balance, and support overall health.
Major Minerals
Major minerals are required in larger amounts by the body.
Calcium
- Function: Vital for bone and teeth formation, muscle function, nerve transmission, and blood clotting.
- Sources: Dairy products, leafy greens, fortified foods, and fish with bones.
- Deficiency: Osteoporosis, weakened bones, muscle cramps.
- Excess: Kidney stones, calcification of soft tissues.
Phosphorus
- Function: Component of DNA, RNA, ATP, and important for bone health.
- Sources: Meat, fish, poultry, dairy, nuts, and seeds.
- Deficiency: Weak bones, muscle weakness, fatigue.
- Excess: Bone resorption, kidney damage.
Magnesium
- Function: Supports muscle and nerve function, regulates blood pressure, and is involved in over 300 enzymatic reactions.
- Sources: Nuts, seeds, whole grains, leafy greens, and legumes.
- Deficiency: Muscle cramps, mental disorders, osteoporosis.
- Excess: Diarrhea, nausea, abdominal cramps.
Sodium
- Function: Maintains fluid balance, supports nerve function, and muscle contractions.
- Sources: Salt, processed foods, canned goods, and condiments.
- Deficiency: Hyponatremia, headaches, muscle cramps.
- Excess: Hypertension, heart disease, stroke.
Potassium
- Function: Crucial for fluid balance, nerve transmission, and muscle contractions.
- Sources: Bananas, oranges, potatoes, spinach, and legumes.
- Deficiency: Muscle weakness, cramps, irregular heartbeat.
- Excess: Hyperkalemia, heart arrhythmias.
Chloride
- Function: Helps maintain fluid balance and is a component of stomach acid.
- Sources: Salt, processed foods, and vegetables.
- Deficiency: Rare, but can cause dehydration, muscle weakness.
- Excess: Fluid retention, high blood pressure.
Sulfur
- Function: Part of amino acids and vitamins, important for protein synthesis and detoxification.
- Sources: Meat, fish, eggs, dairy, and legumes.
- Deficiency: Uncommon, but may affect joint health and enzyme function.
- Excess: Generally non-toxic, but may cause digestive issues.
Trace Minerals
Trace minerals are needed in smaller amounts but are equally vital for health.
Iron
- Function: Essential for hemoglobin formation, oxygen transport, and energy metabolism.
- Sources: Red meat, poultry, fish, lentils, beans, and fortified cereals.
- Deficiency: Anemia, fatigue, weakened immunity.
- Excess: Organ damage, hemochromatosis.
Zinc
- Function: Supports immune function, wound healing, DNA synthesis, and cell division.
- Sources: Meat, shellfish, legumes, seeds, and nuts.
- Deficiency: Growth retardation, hair loss, impaired immune function.
- Excess: Nausea, vomiting, immune suppression.
Copper
- Function: Involved in iron metabolism, connective tissue formation, and antioxidant defense.
- Sources: Shellfish, nuts, seeds, whole grains, and organ meats.
- Deficiency: Anemia, bone abnormalities, cardiovascular issues.
- Excess: Liver damage, gastrointestinal disturbances.
Manganese
- Function: Important for bone formation, metabolism, and antioxidant functions.
- Sources: Whole grains, nuts, legumes, and leafy vegetables.
- Deficiency: Weak bones, joint pain, metabolic issues.
- Excess: Neurological symptoms, toxicity.
Iodine
- Function: Crucial for thyroid hormone production, regulating metabolism and growth.
- Sources: Iodized salt, seafood, dairy, and seaweed.
- Deficiency: Goiter, hypothyroidism, developmental delays.
- Excess: Thyroid dysfunction, hyperthyroidism.
Selenium
- Function: Antioxidant defense, thyroid function, and immune support.
- Sources: Brazil nuts, seafood, meat, and eggs.
- Deficiency: Keshan disease, infertility, muscle weakness.
- Excess: Selenosis, brittle hair and nails, neurological damage.
Chromium
- Function: Enhances insulin action, aiding in glucose metabolism.
- Sources: Broccoli, meat, whole grains, and nuts.
- Deficiency: Impaired glucose tolerance, weight loss, nerve damage.
- Excess: May cause kidney damage, skin irritation.
Molybdenum
- Function: Cofactor for enzymes involved in amino acid metabolism and detoxification.
- Sources: Legumes, grains, nuts, and leafy vegetables.
- Deficiency: Rare, but can lead to metabolic disturbances.
- Excess: Joint pain, gout-like symptoms.
Fluoride
- Function: Strengthens teeth enamel, preventing dental cavities.
- Sources: Fluoridated water, dental products, tea, and fish.
- Deficiency: Increased risk of dental caries.
- Excess: Dental fluorosis, skeletal fluorosis.
Summary
Minerals are indispensable to human health, influencing everything from bone integrity and muscle function to fluid balance and metabolic processes. Both deficiencies and excesses can lead to significant health issues, highlighting the importance of maintaining a balanced intake through a varied diet.
Mineral Functions and Sources
| Mineral | Functions | Common Sources |
|---|---|---|
| Calcium | Bone health, muscle function, nerve transmission | Dairy products, leafy greens, fortified foods |
| Phosphorus | Bone health, energy production, cell membrane structure | Meat, fish, poultry, dairy, nuts, seeds |
| Magnesium | Enzyme function, muscle and nerve function, blood pressure regulation | Nuts, seeds, whole grains, leafy greens, legumes |
| Sodium | Fluid balance, nerve function, muscle contraction | Salt, processed foods, canned goods |
| Potassium | Fluid balance, nerve signals, muscle contractions | Bananas, oranges, potatoes, spinach, legumes |
| Chloride | Fluid balance, component of stomach acid | Salt, processed foods, vegetables |
| Sulfur | Protein synthesis, detoxification, enzyme function | Meat, fish, eggs, dairy, legumes |
| Iron | Oxygen transport, energy metabolism | Red meat, poultry, fish, lentils, beans, fortified cereals |
| Zinc | Immune function, wound healing, DNA synthesis | Meat, shellfish, legumes, seeds, nuts |
| Copper | Iron metabolism, connective tissue formation, antioxidant defense | Shellfish, nuts, seeds, whole grains, organ meats |
| Manganese | Bone formation, metabolism, antioxidant function | Whole grains, nuts, legumes, leafy vegetables |
| Iodine | Thyroid hormone production, metabolic regulation | Iodized salt, seafood, dairy, seaweed |
| Selenium | Antioxidant defense, thyroid function, immune support | Brazil nuts, seafood, meat, eggs |
| Chromium | Enhances insulin action, glucose metabolism | Broccoli, meat, whole grains, nuts |
| Molybdenum | Cofactor for enzymatic reactions, detoxification | Legumes, grains, nuts, leafy vegetables |
| Fluoride | Dental health, strengthens tooth enamel | Fluoridated water, dental products, tea, fish |
References
- Gropper, S. S., Smith, J. L., & Carr, T. P. (2016). Advanced Nutrition and Human Metabolism. Cengage Learning.
- Institute of Medicine (US) Panel on Micronutrients. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press.
- National Institutes of Health, Office of Dietary Supplements. Minerals.