Essentials Minerals: Your Body’s Building Blocks

Minerals are Inorganic Compounds, responsible for various functions from building up strong skeletons to transporting oxygen to the cells. They also play a key role in the activation of enzymes. They are also so essential just like Vitamins.

If you haven’t know the importance of vitamins for our body, click here Vitamins

Essential Minerals are divided into two types major and minor traces based on the amount needed for the body varies according to age, gender, health conditions, and lifestyle.

Understanding Major Minerals: Benefits and Sources

Calcium

It is important to build strong bones and teeth. Calcium ions help in skeletal muscle contraction. Calcium ions also take part in the process of blood clotting. It is also important for the normal functioning of the thyroid gland, nerves, and the heart to beat rhythmically.

The average need for calcium is 1000-1500 mg/day.

Sources:- Dairy products, green leafy vegetables, nuts, fish and fruits.

Basic Water Science– Functions of Calcium

Magnesium

Magnesium has an important role in the release of energy by binding to the ATP molecule- a source of energy. It is also an important element in the maintenance of bone density. It also takes part in the activation of enzymes required for protein synthesis.

The Average need for magnesium is 50-400 mg/day.

Sources:- Dark Chocolate, Sweet potatoes, Bananas, Avocado, Legumes, Leafy greens, nuts and seeds.

Potassium 

It helps to maintain acid-base balance by interacting with other electrolytes and fluid balance within the cells, tissues, and blood. It is also involved in the generation of electric impulses in nerves.

The Average need for Potassium is 2000-3000 mg/day.

Sources:- Bananas, Oranges, Almonds and Pumpkin seeds, Potato, Spinach, Broccoli, Sweet potatoes, and Dairy products.

Sodium 

It influences Blood pressure by regulating body fluids and maintain acid-base balance. It is also important in the transmission of nerve impulses.

The average need for Sodium is  1500-2400 mg/day.

Sources:- Salt, Meats, Cheese, beetroots, soy sauce and ketchup.

Chloride

Chloride is a constituent of hydrochloric acid, one of the gastric juices necessary for digestion thus contributing to balancing in acid-base balance. It also maintains the electrolyte balance of body fluid. It helps in transmitting nerve signals and maintaining proper nerve function.

The Average need for chloride is 1500-2500 mg /day.

Sources:- Salt, Seafood.

Sulfur

Sulfur compounds are involved in detoxification processes in the liver. Sulfur-containing compounds aid in the production of synovial fluid, which lubricates the joints and reduces friction during movement.

The average need of sulfur in a day is 800-1500 mg.

Sources:- Garlic, Onion, Meat, lentils, peas and eggs.

Trace Minerals: Tiny Nutrients, Huge Impact

Iron

Iron is required for the formation of hemoglobin. Adequate iron levels are important for normal brain development and function, including cognitive performance and concentration. It helps in the proliferation and maturation of immune cells.

The Average need for Iron is 8-18 mg/day.

Sources:- Whole grains, leafy greens, legumes, nuts and seeds.

Combining non-heme iron sources with vitamin C-rich foods (like citrus fruits or bell peppers) can enhance iron absorption.

Zinc

It helps in the development and function of immune cells, such as T-cells, and supports the body’s defense against infections. Zinc is crucial for maintaining the senses of taste and smell.

The average need of zinc is 8-11 mg/day.

Sources:- Whole Grains, Legumes, Dairy Products, Meat.

Pinterest– Function and source of zinc

Copper

It helps convert iron into a form that can be used to produce hemoglobin. Copper is important for the synthesis of collagen and elastin. Copper contributes to the body’s antioxidant defense systems.

The average necessity of Copper in a day is 1-1.5 mg.

Sources:- Potatoes, Dark chocolate, Leafy greens, Whole grains, Legumes.

Manganese

It helps protect cells from oxidative damage. It aids in the synthesis of cartilage and bone. Manganese participates with numerous enzymes for carbohydrate, protein, and lipid metabolism.

The average need for manganese is 1.2-3 mg/day.

Sources:- Seafood, Tea, Pineapple, leafy greens, legumes, nuts and seeds.

Iodine

Iodine is a main component of thyroid hormones. It supports brain development and cognitive function in children.

The Average need of Iodine is 0.11-0.3 mg/day.

Sources:- Iodised salt, Egg yolks, Seafood, Soil based fruits and vegetables.

Selenium

It helps convert iron into a form that can be used to produce hemoglobin. Copper is important for the synthesis of collagen and elastin. Copper contributes to the body’s antioxidant defense systems.

The average necessity of Copper in a day is 1-1.5 mg.

Sources:- Potatoes, Dark chocolate, Leafy greens, Whole grains, Legumes.

Chromium

Chromium enhances the action of insulin and contributes to overall metabolic health.

The average necessity of chromium in a day is 0.21- 0.3 mg.

Sources:- Apples, bananas, Fish, whole grains, broccoli, green beans, and potatoes.

Fluoride

Fluoride helps in the remineralization of enamel by promoting the uptake of calcium and phosphate from saliva and prevents the demineralization of enamel by reducing the solubility of the enamel in acidic environments produced by bacteria. and also contribute to bone formation and can help increase bone density.

The requirement of fluoride in a day is 3-7 mg. 

Sources:- Tea, Spinach, Potatoes, dental products like toothpaste and mouthwash.

Fluoride role in Teeth Role

Cobalt

Vitamin B12, which contains cobalt, is necessary for the production and maturation of red blood cells, supports the health of nerve cells, and is involved in maintaining myelin, the protective sheath around nerve fibers.

The daily requirement of Cobalt is 0.24- 0.28 mg.

Sources:- Egg yolks, dairy products, Fish, Meat.

Hence, Minerals play various role in our body mainly maintaining body fluids and acid base balance. They are also important for building strong immune system, and overall well-being life.

Reference:
https://www.sciencedirect.com/science/article/pii/S2773050623000290

https://www.ncbi.nlm.nih.gov/books/NBK218735/

https://link.springer.com/chapter/10.1007/978-3-030-82515-7_35

https://onlinelibrary.wiley.com/doi/abs/10.1002/9781118654316.ch1

Written by Rutuja Adake

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