Why Do Our Bodies Need Minerals? Key Functions and Sources Explained
Minerals are elements or components which are present in food and are required by the body for developing and functioning properly. The Minerals that the body requires are known as essential Minerals and they can be broadly classified into two categories. They are micro and macro or trace Minerals. The amount of the Minerals that are needed for the body does not necessarily indicate its significance. There is a list of 20 chemicals or Minerals which are needed for the different human biochemical processes. Amongst these Minerals, hydrogen, carbon, and oxygen form the major options as they make up 96% of human body weight.
The Categories of Minerals
The different types of Minerals can be broadly classified into two types known as micro Minerals and macro Minerals.
Micro Minerals: Micro Minerals are also known as trace Minerals and are needed in small amounts. The list of the trace elements includes iron, iodine, copper, manganese, fluoride, zinc, cobalt, and selenium. If the micro Minerals are taken in excessive amounts, they can cause mineral toxicity that can lead to numerous health issues like nausea, diarrhea, discoloration, etc.
Macro Minerals: The macro Minerals are needed by the body in large quantities. Examples of macro Minerals include calcium, chloride, sodium, potassium, magnesium, phosphorus, and sulfur. These Minerals are essential for the metabolism and proper functioning of the human body. We don’t produce these components and hence need to obtain them from different sources like food and supplements. The deficiency of macro Minerals in the body has an adverse impact on human physiology.
Importance of the Minerals in our Food
Dieticians and experts always suggest following a mineral-rich diet since Food containing Minerals tend to be the best source for supplying the essential minerals to our body. For instance, Orange has abundant calcium which is good for our bones and iodized salt contains iodine that is massively significant for iodine production. The focus on proper mineral intake comes from the fact that the wide range of biochemical reactions within metabolism needs elemental components. The right intake of some specific Minerals has been found to be needed for maintaining optimal health.
The Function and Sources of Minerals
We will take a brief look at some of the Minerals - their sources and function in Food.
Sodium: are the source of this mineral. Sodium is needed for
FAQs on Essential Minerals in Food: Definition, Types & Importance
1. What are essential minerals and why are they important for our health?
Essential minerals are inorganic nutrients that the body needs, in varying amounts, to function correctly. They are vital for numerous physiological processes, including building strong bones and teeth (calcium, phosphorus), maintaining fluid balance (sodium, potassium), carrying oxygen in the blood (iron), and supporting nerve function and muscle contraction. The body cannot produce these minerals, so they must be obtained from our diet.
2. How are essential minerals for the body classified?
Essential minerals are classified into two main groups based on the amount the body requires:
- Macrominerals: These are required in larger quantities (typically more than 100 milligrams per day). They include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
- Microminerals (or Trace Minerals): These are required in much smaller amounts (less than 100 milligrams per day), but they are equally important. Examples include iron, zinc, iodine, selenium, copper, manganese, and chromium.
3. What are the seven major minerals (macrominerals) and their key functions?
The seven macrominerals are crucial for major bodily functions:
- Calcium: Essential for strong bones and teeth, muscle function, and nerve signaling.
- Phosphorus: A key component of bones, teeth, DNA, and RNA.
- Magnesium: Involved in over 300 enzyme reactions, including energy production and muscle function.
- Sodium: Maintains fluid balance and is essential for nerve impulse transmission.
- Potassium: Works with sodium to maintain fluid balance and supports heart and muscle function.
- Chloride: Helps maintain proper fluid balance and stomach acid.
- Sulfur: A component of some amino acids and vitamins, important for protein structure.
4. What are some common food sources for essential minerals?
A balanced diet provides a rich supply of essential minerals from various food groups:
- Calcium: Milk, cheese, yoghurt, leafy green vegetables (like spinach), and fortified soy milk.
- Iron: Red meat, poultry, fish, beans, lentils, and fortified cereals.
- Potassium: Bananas, oranges, potatoes, spinach, and beans.
- Zinc: Meat, shellfish, legumes (like chickpeas and lentils), nuts, and seeds.
- Iodine: Iodised salt, seaweed, fish, and dairy products.
- Magnesium: Nuts, seeds, whole grains, and dark leafy greens.
5. What is the difference between a mineral and a vitamin?
While both are essential micronutrients, the primary difference lies in their chemical structure. Vitamins are organic compounds, meaning they contain carbon and are made by plants or animals. They can be broken down by heat, acid, or air. In contrast, minerals are inorganic elements that originate from the soil and water. They hold onto their chemical structure and are not broken down in the same way.
6. How do minerals from the earth end up in our food?
The journey of minerals into our diet is a natural cycle. It begins with rocks eroding over time, which releases minerals into the soil and water. Plants then absorb these minerals through their roots as they grow. Humans and other animals get these essential minerals by eating the plants or by eating other animals that have consumed these plants. This is how elements from the earth's crust become vital nutrients in our bodies.
7. Can you have too many minerals? What are the risks of excessive intake?
Yes, it is possible to consume too many minerals, a condition known as mineral toxicity. While rare from food alone, it can occur from the overuse of supplements. For example:
- Excess calcium can lead to kidney problems and interfere with the absorption of other minerals like iron and zinc.
- Too much iron can cause liver damage and other organ issues.
- Excessive sodium is linked to high blood pressure and an increased risk of heart disease.
A balanced intake is key to avoiding both deficiency and toxicity.
8. Why is a balanced diet considered better than taking supplements for getting essential minerals?
A balanced diet is superior because whole foods provide minerals in a complex package that includes other nutrients like vitamins, fibre, and phytochemicals. These components often work together, enhancing the bioavailability (the body's ability to absorb and use the nutrient). For instance, Vitamin C in an orange helps the body absorb iron from plants. Supplements, on the other hand, provide minerals in an isolated form and carry a higher risk of causing toxicity if not taken correctly.
9. How does the body regulate mineral levels to prevent deficiency or toxicity?
The body has sophisticated mechanisms to maintain mineral balance, a state called homeostasis. The primary regulators are the intestines and the kidneys. The intestines can adjust the amount of a mineral they absorb from food based on the body's current needs. The kidneys play a crucial role by filtering blood and excreting any excess minerals through urine, thus preventing toxic build-up.
