Minerals are inorganic substances found in foods that are needed in varying amounts to support a healthy central nervous system, develop and maintain bones, provide the body with proper water balance, and assist in many cellular activities.
Essential Minerals
The list of essential minerals necessary for optimal health is small and is divided into three groups: major, trace, and ultra-trace:
Major minerals:
- Sodium
- Calcium
- Phosphorous
- Chloride
- Magnesium
Trace Minerals: <100mg requirement.
- Iron
- Zinc
- copper
- selenium
- Iodine
- Fluoride
- Chromium
- Manganese
- Molybdenum
Ultra-Trace Minerals: required in extremely low amounts, (micrograms).
- Boron
- nickel
- silicon
- Arsenic
- Vanadium
It is important to note that oftentimes ultra-trace minerals are found in the body that serve no medicinal purpose and are in the body by accident, like lead.
Absorption
Mineral absorption occurs in the intestines and when taken in conjunction with certain vitamins will enhance its ability to be utilized by the body (bioavailability). For example, vitamin C taken with a meal improves iron absorption. Mineral absorption can also be blocked by substances like fiber which chemically binds to the mineral and prevents it from being digested.
Once digested and absorbed, minerals then travel through the bloodstream either alone or bound to a specific protein. A good example would be the mineral calcium, as it can be found in the blood in its original form or bound to the protein albumin.
Function
Minerals have many important functions in the body such as:
- Sodium, potassium, and calcium are needed for proper nerve function.
- Selenium activates enzymes in many chemical reactions.
- Iron is necessary in the formation of hemoglobin in red blood cells.
- Calcium and phosphorous are vital components of bone growth.
- Sodium, potassium, calcium, and phosphorous to maintain water balance.
Dietary Sources
Dietary sources of minerals are easily found in both animal and plant sources. Zinc is found in red meat, and chromium is found in meats, poultry, and fish. Animal sources are hardier than plant sources (vegetables, fruits, grains, nuts), because of their superior absorption abilities. Therefore the mineral content in plant sources is greatly reduced in foods that are over-processed and refined; unless they are fortified (minerals are put back into the food).
Mineral Deficiencies
In females common mineral deficiencies occur for calcium, iron, and copper due to menstruation. In general however deficiencies usually occur due to molecular binding issues (with certain foods, medications, and supplements) that results in a mineral that can't be absorbed properly. A classic example is iron's inability to be absorbed when taken with antacids.
Per the National Institute of Health, Office of Dietary Supplements, serious conditions can result from deficiencies such as in zinc which can result in growth retardation and impaired immunity.
Mineral Supplementation
Remedies are sold in the form of a vitamin/mineral combo or as a single mineral. Although there is nothing dangerous about most of these supplements the consumer must be aware that supplementing with minerals is not as safe as vitamin supplementation because of the likelihood of toxicity, especially among trace and ultra-trace minerals.
In addition, the medicinal benefits can be rendered useless when taken in conjunction with certain foods, medications, or other supplements. Therefore it is strongly recommended that mineral supplementation be discussed with a physician.
Disease Prevention
Research has shown that certain minerals have medicinal benefits and the potential to prevent or treat certain illnesses. For example, one of the causes of high blood pressure is excessive use of dietary salt. To counteract this, researchers have shown that calcium, magnesium, and potassium, when taken together in a specific dose can lower blood pressure.
Chromium, a trace mineral has been shown to enhance the abilities of insulin in binding to glucose in the blood. However chromium is contraindicated in those who are taking insulin as it can interfere with the medication.
In conclusion, without minerals our bodies would be in jeopardy for a number of very serious disorders. But due to fortification of and the variety of foods found in the American diet deficiencies are usually preventable.
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