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Minerals
As we have previously learned, minerals are essential. They must be obtained through our daily diet for us to maintain proper nutritional balance. A balanced diet will usually contain enough minerals but, in cases of deficiency, supplements are available.
Like vitamins, minerals contain no energy but act as co-factors in energy production.
The minerals that we consume in our diet come from the soil. Plants, and secondly the animals that eat them, take in the minerals from the soil. The mineral composition of the soil will determine the mineral status of the food we eat.
Minerals are stored in the body and can become toxic if extremely large quantities are consumed. Such situations are very rare because massive amounts must be taken in over long periods of time for toxicity to occur.
Types of Minerals
There are 2 types of minerals:
- Macrominerals are the ones you body needs more of to function well. They include:
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
- Trace minerals are the minerals that you only need a tiny bit of to function. They include:
- Iron
- Manganese
- Copper
- Iodine
- Zinc
- Cobalt
- Fluoride
- Selenium
Keep in mind that minerals are a part of the group of micronutrients. So, even though some minerals are classified as 'macro', you still only need a little of each. But, each mineral is so important to your health, growth, and development!
Functions of Minerals
What minerals do in the body depends on each specific mineral. Overall, their job is to build the actual parts of your body and make sure it all works properly.
Minerals are important players in:
- Bone and Tooth Health: Minerals make up the structure of your bones. Calcium is the most abundant mineral in your bones. Phosphorus and magnesium work with calcium to make your bones strong and durable.
- Energy Production: Iron is necessary for the red blood cells to be able to carry oxygen to all parts of the body. The body needs that oxygen to generate energy for different purposes. You need energy to move, play sports, get dressed, but also to digest food, convert nutrients into usable components, breathe, think, and many other actions you might not ever consider. None of that happens without iron to carry the oxygen!
- Nerve and Muscle Function: Potassium is one mineral that regulates the water balance in your body. Without the fluid balance, your nerves could not signal your muscles to contract and flex. Since your heart is a muscle, this is a big deal! Potassium helps keep muscles and the nervous system working properly. Can you make a connection with the need for more potassium when you suffer leg cramps?
- Immune Health: Zinc is one of the trace minerals; you only need a little, but it has important work to do. Zinc boosts your immune system and fights off infections, helps to heal wounds, and repair cells. Selenium is another trace mineral that works on the immune system.
Read Definitions of Health Terms: Minerals from Medline Plus for more information!
Next, open Minerals: Their Functions and Sources and check out the charts to see the sources and functions of specific macro- and trace minerals.
Sources of Minerals
Later in this lesson, you will get to research each mineral and pinpoint food sources for each one. But first, here are some sources for some of the main minerals:
Calcium
- Diary products- milk, cheese, yogurt
- Canned salmon and sardines
- Broccoli
- Calcium added foods like orange juice
Iron
- Red meat
- Tuna, salmon
- Eggs
- Beans
- Dried fruit
- Leafy greens
Potassium
- Bananas
- Potatoes, even sweet potatoes
- Green vegetables
- Citrus fruits
- Legumes (peas, beans)
Zinc
- Beef, pork, the dark meat of chicken and turkey
- Nuts like cashews, almonds
- Beans, lentils, and split peas
How Much Do I Need?
How much you need of each mineral depends on its function, availability, and the amount already stored in your body. Remember, like vitamins, minerals are most often measured in mg (milligrams) or mcg (micromilligrams). If the weight of a paperclip is 1 g (gram), then you might be able to get an idea of how very small the requirements are if you consider:
- 1 mg = 1/1000th of a g
- 1 mcg = 1/1,000000th of a g
Check out the FDA's Vitamins and Minerals Chart for an easy-to-read list of the Daily Value of minerals. It includes vitamins too so scroll on down to page 3 for minerals.
Too Much or Not Enough?
You can get too much of a good thing! Having too much of a mineral is known as mineral toxicity. Minerals are stored in the body and can build up to levels that have adverse effects on your health.
On the other hand, not enough of a mineral is known as a mineral deficiency and has important effects on health. Deficiencies are rare in the US, but certain health conditions can impair your body's ability to absorb certain minerals.
Here are a few problems to watch out for:
- Iron poisoning: This is the most common mineral toxicity in the United States because of the availability of iron supplements. Children see them and they look like candy. This can be fatal.
- Iron Deficiency: Also known as anemia, symptoms include tiredness, fatigue, weakened immune system, and slowed brain function. This is common in children and women who are menstruating.
- Iodine Deficiency: This is rare in the US but very common in the rest of the world. Our salt is mixed with iodine, so this is usually not an issue here. Iodine deficiency can cause enlarged thyroid gland, known as goiter, shortness or breath, and sudden weight gain.
- Calcium Deficiency: Calcium makes up most of the structure of our bones. Osteoporosis is a condition where the bone structure has been weakened by lack of calcium and the bones become fragile and break easily. Most women and teenage girls do not get enough calcium. Calcium stores in the bones are built up over a lifetime so nutrition habits now will impact your future health!
Remember, vitamin and mineral deficiencies are rare in the United States. If you are relatively healthy and eat a healthy, balanced diet with lots of variety, you should not need supplements.
For More Information
Open the Nutrient Chart - Function, Deficiency and Toxicity Symptoms, and Major Food Sources from the USDA to see a very complete chart that details the problems caused by deficiencies and toxicity of vitamins, minerals, and the macronutrients.