Minerals: Sources And Roles In The Functioning of Body
Vitamins and minerals are two important words made familiar by advertisers promoting heath drinks and foods aimed at kids. Our body requires only tiny quantities of vitamins and minerals. Hence they are called micro nutrients. But both act as a team and play major roles in various functions of the body.
When we hear the word mineral, what come to our mind are the naturally available substances like iron or silica. Small amounts of these minerals are required for body especially during growth stage to support various activities like strengthening of bones, teeth etc.
Minerals: Organic Vs Inorganic
We know that chemical compounds are mainly divided into two; organic and inorganic. A compound with presence of carbon atoms is normally classified under organic category and remaining under inorganic category. There are certain exceptions in this definition. Organic mainly means living things and all living creatures are carbon based. This is the main reason for the classification based on the presence of carbon. Minerals are normally inorganic. A plant absorbs small quantities of minerals from the soil where it grows and synthesizes. The mineral stored in the fruits or leaves becomes organic. These minerals are absorbed by our body when we take fruits or vegetables. Body gets sufficient quantity of mineral from the food itself. Mineral prepared through chemical process are prescribed by doctors as supplements under unavoidable circumstances.
Minerals: Classification
Minerals are classified into two: macro minerals and trace minerals. ‘Macro’ means ‘large’ and more quantity of this mineral is needed by body compared to trace (negligible) minerals. Calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur come under macro minerals while iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium fall under trace minerals. Body requires only a tiny bit of trace minerals. As already mentioned, food is the major source of minerals for the body.
Minerals: Sources and roles of macro minerals
Mineral |
Function |
Sources |
Sodium |
Ensure proper level of water in cells and fluids and helps muscle contraction and nerve transmission |
Table salt, soy sauce, processed foods, milk, breads, vegetables, and unprocessed meats |
Chloride |
Helps fluid balance, controls stomach acid |
Table salt, soy sauce, processed foods, milk, breads, vegetables and unprocessed meats |
Potassium |
Ensures proper level of water balance in cells and fluids and supports nerve transmission, and muscle contraction |
Meats, milk, whole grains, low-fat milk and yogurt, low-fat milk and yogurt, bananas, tomatoes, citrus fruits like oranges and other fresh fruits and vegetables. |
Calcium |
Helps build strong bones and teeth, helps muscles relax and contract, important in nerve functioning and immune system, supports blood pressure regulation and blood clotting. |
Dairy products, such as milk, cheese, and yogurt, canned fish like salmon and sardines with bones, leafy green vegetables, such as broccoli |
Phosphorus |
Important for healthy bones and teeth, found in every cell, maintains acid-base balance |
Meat, fish, poultry, eggs, milk, processed foods (including soda pop) |
Magnesium |
Found in bones, needed for making protein, helps muscles relax and contract, important in nerve functioning and immune system |
Nuts and seeds, legumes, leafy, green vegetables, seafood, chocolate, artichokes, "hard" drinking water |
Sulfur |
Required for formation of protein molecules |
Occurs in foods as part of protein, meats, poultry, fish, eggs, milk, legumes, nuts |
Minerals: Sources and roles of trace minerals.
Mineral |
Function |
Sources |
Iron |
Carries oxygen in the body, important for formation of hemoglobin, supports energy metabolism |
Meats especially red meats like beef, fish, poultry, shellfish (especially clams), eggs, beans ,legumes, dried fruits, dark, leafy greens, cereals |
Zinc |
Helps wound healing, supports cell growth, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health |
Beef, pork, dark meat chicken, fish, nuts like cashew and almonds, leavened whole grains, vegetables |
Iodine |
Important for proper thyroid function, helps regulate growth, and metabolism |
Seafood, iodized salt, foods grown in iodine-rich soil, bread, dairy products |
Selenium |
Functions as antioxidant |
Meats, seafood, grains |
Copper |
Needed for iron metabolism |
Legumes, organ meats, whole grains, nuts and seeds, drinking water |
Manganese |
Part of many enzymes |
Widespread in foods, especially plant foods |
Fluoride |
For formation of bones and teeth, prevents teeth decay |
Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas |
Chromium |
Regulate blood sugar (glucose) levels along with insulin |
Unrefined foods, especially liver, brewer's yeast, whole grains, nuts, cheeses |
Molybdenum |
Formation of enzymes |
Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver |
Minerals: Effects of deficiency
Shortage of minerals leads to health problems. For example, shortage of calcium in a growing child leads to weaker bones and teeth. Having a healthy diet is enough for the body to get sufficient minerals. Only in extreme cases, it becomes necessary to take mineral supplements.
Elizabeth Paul
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Good read
Informative. Keep it up
Real good work. Highly informative but concise. Congrats!!!