Minerals

Understanding Minerals in Nutrition

  • Minerals are essential nutrients your body needs in small amounts to work properly.
  • They are crucial for many body functions, including building strong bones, transmitting nerve signals, and maintaining a normal heartbeat.

Different Types of Minerals

  • Minerals are primarily divided into two categories, macro-minerals and trace minerals, based on the quantity needed by the body.

Macrominerals

  • Macrominerals are needed in larger amounts by the body, and they include calcium, phosphorus, magnesium, sodium, potassium, and chloride.

  • Calcium and phosphorus are important for strong bones and teeth.
  • Potassium, sodium, and chloride are necessary for maintaining a healthy fluid balance and, consequently, blood pressure.
  • Magnesium is involved in over 300 enzymatic reactions within the body, including those for energy production and muscle contraction.

Trace Minerals

  • Trace minerals are required in smaller amounts, and they include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum.

  • Iron is vital for red blood cell production and the transport of oxygen in the body.
  • Zinc is necessary for wound healing, taste, and smell.
  • Iodine has an important role in thyroid hormone regulation, and thus metabolic rate.
  • Selenium functions as an antioxidant and supports immune function.

Dietary Sources of Minerals

  • A varied and balanced diet is usually sufficient for reaching recommended daily mineral intake.
  • Animal-based foods such as meat and dairy, and plant-based foods like fruits, vegetables, legumes, and wholegrains, are good sources of various minerals.

Importance of Minerals in Nutrition

  • Failure to get enough minerals can lead to deficiencies, condition characterised by various health problems, such as anaemia (due to lack of iron), osteoporosis (from insufficient calcium and vitamin D), and goitre (caused by iodine deficiency).

Maintaining Mineral Balance

  • Striking the right balance is crucial as both deficiencies and excessive intake called toxicities can lead to health problems.
  • Consuming a balanced diet that includes a variety of foods can help ensure adequate intake of different minerals.
  • Special considerations may be needed for certain populations with higher regard to particular mineral needs, such as iron for women of reproductive age and calcium for growing children and adolescents.