As with vitamins, minerals are required for proper cell function and building lean muscle. The body, in fact, requires minerals in order to process vitamins.
Mineral Overview
Calcium can be found in milk and dark green vegetables. It is important to the bone and teeth formation, as well as nerve functioning.
The electrolyte chloride is found in my favorite seasoning, salt, and is important to pH and water balance. It also assists in the formation of stomach (hydrochloric) acid.
Copper, found in seafood and nuts, assists in the production of hemoglobin and melanin. It is an antioxidant and may have anticarcinogenic properties.
Fluorine is found in seafood and tea. Its most notable benefit is that is aids in the maintenance of teeth.
Iodine is essential to the thyroid hormone, and only trace amounts are required. Sources of iodine include iodized salt, shellfish, and often dairy products.
Iron is used to compose hemoglobin and myoglobin. Found in leafy green vegetables, whole grains, meat, and eggs, iron can have an oxidative effect in larger doses.
Magnesium is an important coenzyme. Found in leafy green vegetables and whole grains, it is important to bone density and metabolism. This mineral assists in transporting calcium and potassium, regulating blood pressure, and the production of proteins and DNA.
A vital component of nucleic acids, ATP, bones and teeth, and phospholipids, phosphorus is found in meat, whole grains, and poultry. It also plays a role in managing pH balance (it is a powerful buffer) and oxygen delivery.
Potassium is important to muscle and nerve function, and it helps the kidneys function properly. It can be found in meats and grains.
Sodium, like chloride, is found in table salt (sodium chloride). It is an electrolyte important to muscle and nerve function, as well as maintaining water balance.
Sulfur is found in meat and milk (and gunpowder). Many proteins have sulfur as a component, and it serves in numerous functions within the body.
Zinc is an enzyme component, and it is involved in metabolism. It can be found in whole grains, meat, and seafood.
The Function of Minerals
Minerals catalyze functions in the body, and they are a vital part of any diet or exercise routine. Catalysts promote functioning, but they are not used in the process. They are found in virtually every tissue and fluid.
They can also act as structural components. An example of this is calcium, which exhibits deficiency in the form of bone and tooth loss.
The body cannot manufacture minerals, and they must be supplied through diet. While they are vital, some minerals can be toxic in large doses.
