Minerals

Minerals are essential nutrients that are crucial for maintaining optimal health and wellness. They play various roles in the body, from building strong bones and teeth to maintaining healthy blood pressure and regulating fluid balance. In this blog post, we’ll explore what minerals are, why they’re important, and some of the key functions of various minerals in the body.

The tiny mysterious elements 

If you want to have strong teeth and bones, control body fluids, make the nervous system work properly and turn the food you intake into energy, you better be supplied with a sufficient amount of minerals. 

First, let’s define what minerals are. Minerals at their basis are crystalline, inorganic substances (which means they’re not alive, at least not as we humans are) not made up of plants and animals, but in soil by our precious mother Earth. And they can be absorbed by plants and animals, including humans. They can form rocks, which are aggregates of one or several minerals. But this is not the kind that we need (we still haven’t got to the point to include stones in our diet). 

Types of minerals

There are a lot of minerals and we don’t need them all, especially poisonous ones such as lead or nickel. The ones that we need are called essential and trace minerals, or macro-minerals, which the body requires in large amounts, and micro-minerals, which the body requires in smaller amounts. 

There are 7 essentials:

• calcium,
• potassium,
• sodium,
• magnesium,
• phosphor,
• chloride and
• sulfur,

and 9 trace ones:

• iron,
• iodine,
• copper,
• zinc,
• selenium,
• manganese,
• molybdenum,
• chromium and
• fluoride.

I just had to list them, don’t bother to remember them 🙂

What are the essential minerals?

Some of the most important macro-minerals include calcium, magnesium, phosphorus, sodium, and potassium. Calcium, for example, is essential for building and maintaining strong bones and teeth, while magnesium plays a role in maintaining healthy muscle and nerve function. Phosphorus is important for the production of DNA and energy metabolism, and sodium and potassium help to regulate fluid balance and blood pressure.

And the trace ones?

Trace minerals, on the other hand, are required in smaller amounts but are still critical for optimal health. Some of the most important trace minerals include iron, zinc, copper, selenium, and iodine. Iron is essential for the production of red blood cells and for transporting oxygen throughout the body, while zinc plays a role in immune function and wound healing. Copper is important for the production of red and white blood cells, and selenium is an antioxidant that helps protect the body from damage caused by free radicals. Finally, iodine is essential for the production of thyroid hormones, which regulate metabolism and growth.

How do they work with other nutrients?

In addition to the specific roles that minerals play in the body, they also work in synergy with other nutrients, especially vitamins. For example, calcium is absorbed more effectively when vitamin D levels are adequate, and iron is better absorbed when consumed with vitamin C. This is why it’s important to consume a balanced and varied diet that includes a wide range of nutrient-dense foods.

Downsides of mineral deficiency

Despite the importance of minerals for overall health, many people don’t consume enough of these essential nutrients. This can lead to a variety of health problems, such as weakened bones, anemia, and poor immune function. While it’s best to get nutrients from food, sometimes supplements can be helpful to ensure that you’re meeting your daily needs.

It’s important to note that certain populations may be at higher risk of mineral deficiencies. For example, women who are pregnant or breastfeeding require more iron and calcium than the average person, while older adults may have difficulty absorbing certain minerals. People who follow restrictive diets, such as vegans or those with food allergies, may also be at higher risk of deficiencies.

Best sources of minerals

So, what are some of the best food sources of minerals? Some of the top sources of calcium include dairy products, leafy greens, and fortified foods such as tofu and orange juice. Magnesium can be found in nuts, seeds, and leafy greens, while phosphorus is abundant in dairy products, meat, and fish. Sodium and potassium can be found in many whole foods, including fruits, vegetables, and whole grains. Iron is abundant in meat and seafood, while plant-based sources include leafy greens, legumes, and fortified cereals. Zinc can be found in meat, seafood, and legumes, while copper is abundant in organ meats, nuts, and seeds. Finally, selenium is found in seafood, meat, and whole grains, while iodine is abundant in seaweed, dairy products, and iodized salt.

Conclusion

Minerals are essential nutrients that play vital roles in maintaining optimal health and wellness. From building strong bones to maintaining healthy blood pressure, minerals work in synergy with other nutrients to keep the body functioning properly