Are you aware of just how essential minerals are for your body? In 2023, it was discovered that a high number of chronically ill people in the UK had a calcium deficiency. Over 30% of the global population has an iron deficiency, and many more have vitamin deficiencies.
Whether you have experienced a deficiency or want to better your health, you need to know your minerals.
Minerals play an important role in maintaining overall health and well-being. They are the unsung heroes of our bodies, working hard to ensure our bodies get the nutrients they need to function smoothly.
Learn more about minerals below.
What are Minerals?
Just like vitamins, minerals are essential nutrients that your body needs. Minerals and vitamins together are known as micronutrients because the human body needs them in smaller quantities. Minerals, unlike vitamins, are not synthesised in your body; you can only obtain them through a proper diet.
In short, they're natural substances found in the earth. They are inorganic which means they come from rocks, soil, and water which are then absorbed by plants or consumed by animals.
Your body needs minerals to perform essential tasks such as regulating water balance, building strong bones, transmitting nerve impulses, and maintaining good heart health.
Despite the natural presence of minerals in many foods, some people may supplement their intake with dietary products to ensure they meet their daily requirements.
What are the types of minerals you should consume?
On average, there are over 5,000 different types of minerals on earth. The ones needed by the human body are typically categorised into two main groups.
While both types are essential for your health, the quantity you consume can vary. The two main ones are:
Macrominerals:
Macrominerals are minerals needed by the human body in large doses. If you become deficient in these, you could face severe health ramifications.
Here are some of the key macrominerals that your body needs:
Calcium
This mineral is essential for strong bones and teeth. It plays a role in muscle contraction, nerve signaling, and blood clotting. Calcium deficiency can lead to osteoporosis, muscle spasms, and abnormal heart rhythms.
Phosphorous
Phosphorus and calcium work together to build bones and teeth. They are also important in how the body uses carbohydrates and fats. A deficiency can cause muscle weakness, bone pain, Nuts, and rickets.
Magnesium
This mineral is involved in over 300 biochemical reactions in the body, protein synthesis, and muscle and nerve function. Its deficiency can result in muscle cramps, mental disorders, chronic fatigue, and irregular heartbeat.
Sodium
Sodium is essential for maintaining fluid balance, nerve transmission, and muscle function. Its deficiency can lead to hyponatremia. Sodium disorders can include headaches, confusion, seizures, and reduced consciousness.
Potassium
This mineral helps regulate your heart function, fluid balance and nerve and muscle communication. Its deficiency is known as hypokalemia, which can cause muscle weakness, paralysis, and potentially fatal cardiac arrhythmias.
Microminerals:
Microminerals, also called trace minerals, and they are are important in small amounts in the human body. They are also called minor minerals, but if taken in excessive quantities, then mineral toxicity is induced.
Here are some of the most important ones your body needs:
Iron
Iron is important for the production of hemoglobin which carries oxygen in the blood. Around 6% of iron can be found in essential proteins, the other 25% if stored in your body inside a protein called ferritin. If you don't have enough iron in your body, it can lead to anemia. Common signs to look out for are pale skin, headaches, dizziness, brittle nails, sore tongue, and shortness of breath.
Zinc
Zinc is important for immune function, wound healing, DNA synthesis, and cell division. A lack of zinc can result in immune weakness.
Iodine
This mineral is responsible for good thyroid function and hormone production. If you don't have enough iodine, you could be at risk of hypothyroidism, goitre, fatigue, slowed heart rate and more.
Selenium
Selenium plays a key role in metabolism and has antioxidant properties that protect cells from damage. Its deficiency can cause heart disease, infertility, and Kashin-Beck disease.
Copper
This is a necessary mineral for survival, and commonly found in your brain, liver, kidneys, heart and skeletal muscle.
What are the sources of different minerals?
Minerals are found in different foods, which is the reason many health specialists like nutritionists and doctors recommend you to follow a healthy diet.
Here are some common sources for various essential minerals:
- Calcium: Dairy products like milk, cheese, butter, and yoghurt. Calcium is also found in plants like broccoli and kale.
- Phosphorous: Present in protein-rich foods such as meat, fish, nuts, beans, and dairy products.
- Magnesium: Found in green leafy vegetables like Spanish. It is also in nuts, seeds, whole grains, and legumes.
- Sodium: Commonly found in table salt, processed food and naturally occurring in vegetables and dairy.
- Potassium: Found in bananas, oranges, potatoes, tomatoes, Spanish, and beans.
- Iron: Available in red meat, poultry, seafood, and fortified cereals.
- Zinc: Meat, shellfish, legumes, whole grains, and nuts.
- Copper: Shellfish, whole grains, nuts, and beans.
Final thoughts
Minerals are essential for maintaining a healthy body and supporting numerous vital functions. It's important to ensure that your diet is rich in various mineral sources because it's the key to avoiding deficiencies and promoting long-term health.
Start considering how to add more of these essential nutrients into your daily meals to support your body's functions and lead a healthier life.
Want more health tips? Check out our post on the power of antioxidants.