Learning Objectives
Our body requires minerals in specific quantities. Some of them are required in large doses, while others may be required only in traces. This lesson will help you understand more about the minerals needed by your body for proper functioning. Key themes covered in this lesson are as follows:
- What are minerals?
- Macrominerals versus microminerals
- Functions of some of the common minerals in food
WHAT ARE MINERALS?
Minerals are inorganic substances required by the body in small amounts for a variety of functions. These include the formation of bones and teeth; as essential constituents of body fluids and tissues; as components of enzyme systems and for normal nerve function.
MACROMINERALS VERSUS MICROMINERALS
Essential minerals are divided into two categories:
1. Macrominerals
- Macrominerals are those minerals that are required in relatively large doses. Therefore, they are also called major minerals.
- These include sodium, calcium, chloride, magnesium, potassium, phosphorous, and sulfur.
- These are vital for the proper functioning and metabolism of the body.
- Our body cannot produce these minerals; hence they need to be obtained from a food source.
- The deficiency of these minerals results in severe ramifications for health. For example, calcium deficiency weakens the skeletal system, thereby increasing the risk of fractures; iodine deficiency results in ‘goiter’ and other hormonal disorders, and sodium deficiency results in hyponatremia.
- People who have certain health problems or take some medicines may need to get less of one of the minerals; for example, people with chronic kidney disease need to limit foods that are high in potassium.
2. Microminerals
- Also called trace minerals, these are minerals that are required in small amounts. Therefore, they are also called minor minerals.
- Trace elements include chromium, copper, fluorine, iodine, iron, manganese, molybdenum and selenium
- If these trace minerals are taken in excessive quantities, mineral toxicity is induced. For instance, the overdose of dietary supplements can cause acute selenium toxicity. It can result in nausea, nail discoloration or brittleness, hair loss, and diarrhea.
FUNCTIONS OF MINERALS IN FOOD
The following are some of the common minerals in food and their functions in the body.
Calcium
- It helps in blood clotting.
- It helps muscle contraction and nerve function.
- It is essential for building strong and healthy bone.
- Lack of calcium over the long term can lead to decreased bone mineral density called osteopenia. If left untreated, osteopenia can turn to osteoporosis. This increases the risk of bone fractures, especially in older adults.
Chloride
- It maintains proper blood volume, blood pressure, and pH of our body fluids.
Copper
- It is involved in the formation of red blood cells.
- It helps with the functioning of the nervous system.
Iodine
- It promotes the normal functioning of the thyroid gland.
- It helps in the proper functioning of brain functions.
- It promotes normal growth and development of cells.
Iron
- It helps in transporting oxygen to all parts of the body.
- It produces and stores the energy for further metabolisms.
- Iron deficiency develops slowly and can cause anemia.
Magnesium
- It provides the structure for healthy bones.
- It produces energy from the food molecules.
- It helps to maintain the proper functioning of muscle and nervous system.
Manganese
- It helps maintain water balance.
- It controls nerve impulse transmissions.
Sodium
- It maintains cellular osmotic pressure.
- It helps in maintaining blood volume and blood pressure and the fluid balance in the body.
Sulfur
- It is involved in protein synthesis.
- It protects body cells from damage.
- It helps in promoting the loosening and shedding of skin.
Phosphorus
- It helps the body to store and use energy.
- It works with calcium in the formation of strong, healthy bones and teeth.
Potassium
- It controls nerve impulses and muscle contractions
- It helps in maintaining fluid balance in the body.
- It maintains the proper functioning of muscle and nervous system.
- It is a mineral that functions as an electrolyte.
Zinc
- It aids in wound healing
- It supports the immune system.
- It helps in the formation of strong bones.
- It controls the functioning of the sense organs in the nervous system.
- It is important in protein synthesis and DNA synthesis.
