Role Minerals in Health
When we think of nutrition, vitamins often take center stage, but minerals are equally essential in maintaining bodily functions. Both nutrients are vital, yet many people don’t fully understand their distinct roles or how they work in tandem to sustain health.
While vitamins ( organic compounds) generally help regulate growth, digestion, and energy production, minerals (inorganic elements) are the building blocks for a variety of functions, from enzyme activation to nerve transmission. The two nutrients often work together, with minerals acting as cofactors for enzymatic reactions that are initiated by vitamins.
What are Minerals?
Definitions:
| Mineral | Chemical element (as opposed to organic compound, as in the case of vitamins) necessary for the health and maintenance of bodily functions. |
| Macro Mineral | Definition: 1.Minerals found in a typical adult human body in quantities greater than 5g. 2.Minerals required by a typical adult human body in quantities greater than 100mg per day. |
| Micro Mineral | Definition: 1. Minerals found in a typical adult human body in quantities less than 5g. 2. Minerals required by a typical adult human body in quantities of 1mg-100mg per day. |
| Trace Element | Chemical element which are required in small concentrations for normal bodily functions and growth.There is some overlap between the classification such elements as “Micro Minerals” and “Trace Elements” – in different textbooks copper, manganese, zinc, for example, can be placed in one or other category. |
The following table (in alphabetical order within categories) includes basic information about some of the major minerals used by the human body.
| Mineral | Functions | Sources | Deficiencies | Excessive Intake |
| Macro Minerals: | ||||
Calcium (Ca) | Key constituent of bones and teeth;Essential for vital metabolic processes such as nerve function, muscle contraction, and blood clotting. | Dairy Produce | Deficiency (or insufficient uptake) may lead to:Osteomalacia; Osteoporosis; Rickets; Tetany. | Formation of “stones” in the body, especially the Gall Bladder and the Kidneys. |
Iron (Fe) | Essential for transfer of oxygen between tissues in the body; | Blood (e.g. “Black Pudding”); Eggs; Green (leafy) vegetables; Fortified foods (e.g. cereals, white flour); Liver; Meat;Nuts; Offal; Peas; Whole grains. | Deficiency may lead to:Anaemia;Increased susceptibility to infections. | Long-term excessive intake of iron can lead to:Haemochromatosis or Haemosiderosis (involving organ damage), and both of which are rare;Insufficient calcium and magnesium in the body (because these minerals compete with each other for absorption);Increased susceptibility to infectious diseases. |
Magnesium (Mg) | Essential for healthy bones;Functioning of muscle & nervous tissue;Needed for functioning of approx. 90 enzymes. | Eggs;Green leafy vegetables; Fish (esp. shellfish); Milk (and dairy products); Nuts; Wholemeal flour. | Deficiency can occur gradually, leading to:Anxiety; Fatigue; Insomnia; Muscular problems; Nausea; Premenstrual problems.The most extreme cases of deficiency may be associated with arrhythmia. | Unusual. |
Phosphorous (P) | Constituent of bone tissue;Forms compounds needed for energy conversion reactions (e.g. adenosine triphosphate – ATP). | Dairy products; Fruits (most fruits); Meat; Pulses; Vegetables (leafy green ). | Insufficient phosphorous may lead to:Anaemia; Demineralization of bones; Nerve disorders; Respiratory problems; Weakness;Weight Loss. | Excess phosphorous can interfere with the body’s absorption of: calcium, iron, magnesium, and zinc. |
Potassium (K) | Main base ion of intracellular fluid;Necessary to maintain electrical potentials of the nervous system – and so functioning of muscle and nerve tissues. | Cereals; Coffee;Fresh Fruits;Meat; Salt-subsitutes; Vegetables; Whole-grain flour. | Insufficient potassium in the body may lead to: General muscle paralysis;Metabolic disturbances. | Excessive amounts in the body (whether due to intake or other causes) may lead to:Arrhythmia, and ultimately cardiac arrest (“heart attack”). Metabolic disturbances. |
Sodium (Na) | Controls the volume of extracellular fluid in the body;Maintains the acid-alkali (pH) balance in the body;Necessary to maintain electrical potentials of the nervous system – and so functioning of muscle and nerve tissues. | Processed bakery products;Processed foods generally (incl. tinned and cured products);Table Salt | Insufficient sodium in the body may lead to:Low blood pressure; General muscle weakness/paralysis; Mild Fever; Respiratory problems. | Excessive amounts in the body (whether due to intake or other causes) may lead to:Hypernatraemia; De-hydration (especially in babies);Possible long-term effects may include hypertension. |
Micro/Trace Minerals: | ||||
Chromium (Cr) | Involved in the functioning of skeletal muscle. | Cereals; Cheese; Fresh fruit;Meat;Nuts;Wholemeal flour. | Deficiency may lead to:Confusion; Depression; Irritability; Weakness. | |
Copper (Cu) | Part of the enzyme copper-zince superoxide dismutase (CuZn SOD);Also present in other enzymes, including cytochrome oxidase, ascorbic acid oxidase, and tyrosinases;Found in the red blood cells, and in blood plasma; | Cocoa; Liver; Kidney;Oysters; Peas; Raisins. | Insufficient copper has been associated with:changes in hair colour & texture, and hair loss; disturbances to the nervous system; bone diseases. Serious deficiency is rare but can leadto: Menke’s syndrome. | |
Manganese (Mn) | Antioxidant properties; Fertility;Formation of strong healthy bones, nerves, and muscles;Forms part of the enzyme copper-zince superoxide dismutase (CuZn SOD) system; | Avocados; Nuts; Pulses;Tea; Vegetables; Whole-grain cereals. | Deficiencies are unusual but may lead to:Bone deformities;Rashes & skin conditions;Reduced hair growth;Retarded growth (in children). | Excessive intake has been associated with brain conditions such as symptoms similar to those resulting from Parkinson’s disease. |
Selenium (Se) | Antioxidant properties (prevents peroxidation of lipids in the cells);Essential component of the enzyme glutathione peroxidase;Contributes to efficiency of the immune system -very wide variety of protective functions within the body. | Egg yolk; Garlic; Seafood; Whole-grain flour. | Deficiency may lead to:Cardiomyopathy; Kaschin-Beck disease (affects the cartilage at joints). | Excessive intake can lead to selenium poisoning. |
Sulphur (S) | Healing build-up of toxic substances in the body;Structural health of the body (sulphur is a part of many amino acids incl. cysteine and methionine);Healthy skin, nails & hair. | Beans; Beef; Cruciferous vegetables (e.g. broccoli); Dairy produce; Meat . | Deficiency of sulphur is unusual. | |
Zinc (Zn) | Needed for: functioning of many (over 200) enzymes and strong immune system. | Dairy produce; Egg yolk;Liver; Red meat; Seafood; Whole-grain flour. | Deficiency is rare but may lead to:Lesions on the skin, oesophagus and cornea;Retarded growth (of children);Susceptibility to infection. | Excessive intake is not a common problem but especially if zinc supplements are taken over an extended period of time, can reduce the absorption of Copper (so Copper supplements may also be appropriate). |