Mineral (nutrient)

Overview

A mineral is a chemical element required as an essential nutrient by organisms to perform functions necessary for life. Minerals originate in the earth and cannot be made by living organisms. Plants get minerals from soil, most of which are obtained by the soil from weathering of minerals. Animals get minerals by eating plants or plant-eating animals. Minerals can be classified into two types: macro-minerals and trace minerals. The body needs larger amounts of macro-minerals than trace minerals. The macro-minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. The trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Classification of Minerals

Macro-minerals

Macro-minerals are needed in larger amounts in the body, usually in amounts greater than 100 milligrams per day. They include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Calcium

Calcium is the most abundant mineral in the body, making up about 2% of the body's total weight. It is essential for the development and maintenance of strong bones and teeth. It also plays a crucial role in muscle contraction, nerve transmission, and blood clotting.

Phosphorus

Phosphorus is the second most abundant mineral in the body. It is a key part of the body's energy system and is needed for the growth and repair of cells and tissues. It also helps to maintain normal acid-base balance in the body.

Magnesium

Magnesium is involved in more than 300 enzyme reactions in the body. It is essential for muscle and nerve function, maintaining a steady heartbeat, and supporting a healthy immune system. It also contributes to bone health and is involved in energy metabolism and protein synthesis.

Sodium

Sodium is an essential mineral that plays a key role in fluid balance and the maintenance of blood pressure. It is also important for nerve function and muscle contraction.

Potassium

Potassium is an essential mineral that helps maintain fluid balance, transmit nerve impulses, and contract muscles. It is also important for heart health and may help to lower blood pressure.

Chloride

Chloride is an essential mineral that helps to maintain fluid balance and is a component of stomach acid, essential for digestion.

Sulfur

Sulfur is an essential mineral that is a component of certain amino acids and vitamins and is important in many body functions.

Trace Minerals

Trace minerals, also known as micro-minerals, are needed in smaller amounts than macro-minerals but are still essential for good health. They include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Iron

Iron is an essential mineral that is a part of hemoglobin, the substance in red blood cells that carries oxygen from the lungs to transport it throughout the body. Iron also helps to maintain healthy skin, hair, and nails.

Manganese

Manganese is an essential mineral that is involved in many enzyme reactions in the body. It is important for wound healing, bone development, and metabolizing carbohydrates, amino acids, and cholesterol.

Copper

Copper is an essential mineral that is involved in many enzyme reactions in the body. It is important for the production of red blood cells and the maintenance of nerve cells and the immune system.

Iodine

Iodine is an essential mineral that is needed for the production of thyroid hormones. These hormones control the body's metabolism and many other important functions.

Zinc

Zinc is an essential mineral that is important for a healthy immune system. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.

Cobalt

Cobalt is a trace mineral that is a part of vitamin B12, which is important for nerve function and the formation of red blood cells.

Fluoride

Fluoride is a trace mineral that is important for the development of bones and teeth and helps to prevent tooth decay.

Selenium

Selenium is a trace mineral that is important for many body processes, including reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.

Functions of Minerals

Minerals perform various functions in the body, including building strong bones and teeth, regulating metabolism, maintaining fluid balance, and ensuring proper functioning of the heart and nervous system. They also play a role in the production of hormones and enzymes, which are essential for various body processes.

Dietary Sources of Minerals

Minerals are found in a variety of foods. The best way to get the minerals your body needs is to eat a balanced diet that includes a variety of foods. Some good sources of minerals include fruits, vegetables, whole grains, dairy products, and lean meats.

Deficiency and Toxicity

Both deficiency and excess of minerals can lead to health problems. Deficiency of certain minerals can lead to diseases such as osteoporosis (calcium and phosphorus), anemia (iron), and goiter (iodine). On the other hand, excess intake of certain minerals can also be harmful. For example, excess sodium can lead to high blood pressure, and excess iron can cause damage to organs such as the heart and liver.