Minerals are inorganic substances that are essential for the normal functioning of the human body. They are naturally occurring substances found in rocks, soil, and water, and are required in small amounts for a variety of physiological processes. Unlike vitamins, minerals are not destroyed by cooking or processing, but they can be lost during food preparation.
Minerals are involved in a variety of physiological processes, including bone health, muscle function, nerve function, fluid balance, and metabolism. Deficiencies in minerals can lead to a variety of health problems, including anemia, osteoporosis, and electrolyte imbalances.
Foods rich in minerals include dairy products, leafy greens, nuts, seeds, whole grains, lean meats, seafood, and fortified foods. If you’re unable to meet your daily mineral needs through your diet alone, supplements may be necessary.
There are two types of minerals: Macro minerals and Trace minerals
Macrominerals are minerals that are required in larger amounts by the body, includes
- Calcium – Important for bone and teeth health, muscle function, nerve function, and blood clotting. Good sources include dairy products, leafy greens, fortified foods, and some types of fish.
- Phosphorus – Important for bone and teeth health, energy production, and cell function. Good sources include dairy products, meat, fish, poultry, whole grains, nuts, and seeds.
- Magnesium – Important for muscle and nerve function, bone health, and energy production. Good sources include leafy greens, nuts, seeds, whole grains, beans, and some types of fish.
- Sodium – Important for fluid balance, nerve function, and muscle function. Too much sodium intake can lead to high blood pressure. Good sources include table salt, processed foods, and some types of seafood.
- Potassium – Important for fluid balance, nerve function, and muscle function. Good sources include fruits (such as bananas, oranges, and avocados), vegetables (such as sweet potatoes, spinach, and tomatoes), dairy products, and lean meats.
- Chloride – Important for fluid balance, and found primarily in salt.
Trace minerals are minerals that are required in smaller amounts by the body, includes
- Iron – Important for oxygen transport in the blood, energy production, and immune function. Good sources include red meat, poultry, fish, beans, nuts, and fortified foods.
- Zinc – Important for immune function, wound healing, and cell growth and development. Good sources include meat, shellfish, beans, nuts, and whole grains.
- Copper – Important for iron transport, collagen production, and nerve function. Good sources include liver, shellfish, nuts, and seeds.
- Manganese – Important for bone health, wound healing, and energy production. Good sources include whole grains, nuts, and leafy greens.
- Iodine – Important for thyroid function and metabolism. Good sources include iodized salt, seafood, and some types of dairy products.
- Selenium – Important for antioxidant defense and thyroid function. Good sources include Brazil nuts, seafood, and some types of meat and poultry.
- Chromium – Important for insulin function and glucose metabolism. Good sources include whole grains, nuts, and some types of seafood.
It’s important to consume a balanced and varied diet that includes a variety of foods rich in minerals to ensure adequate intake of these essential nutrients.