Minerals: Your body needs these trace elements and bulk elements

Minerals are essential nutrients that our bodies need to support a variety of biological processes. How do calcium, magnesium, and iron contribute to overall health, and in which foods are they found? Learn more about the importance and functions of these minerals.

Table of Contents

• What are minerals?
• What are macrominerals and trace elements?
• Why are minerals important in the body?
• Which minerals are there: an overview
• Summary

What are minerals?

Minerals required by the body are inorganic substances. They are specific minerals or components of minerals that originate from the earth's crust and enter our food and ultimately our bodies through the food chain. Minerals are divided into macrominerals and trace elements. Just like vitamins, minerals cannot be produced by the body and must be obtained from food. However, unlike minerals, vitamins are organic compounds produced by plants and animals. Vitamins can be destroyed by heat, light, or oxygen, while minerals remain stable. A deficiency in these nutrients can lead to specific health problems. To support health, it is important to maintain both through a balanced diet ( MedlinePlus, 2015). 

What are macrominerals and trace elements?

Minerals are generally divided into:

• Macrominerals, which are needed by the body in relatively large amounts.

• Trace elements, which are required in smaller amounts but are still essential for good health.

Source: Nunzio et al., 2022

Why are minerals important in the body?

Minerals have both general and specific functions in the body, and many of them work together to ensure optimal bodily function. The general roles of minerals include:

• Building bones and teeth: Minerals are essential building blocks for the structure and strength of bones and teeth.

• Regulating metabolism: Minerals act as cofactors for enzymes, supporting proteins that accelerate chemical reactions in the body. They are involved in processes such as energy production, tissue building, and DNA synthesis.

• Maintaining fluid balance: Electrolytes – particularly sodium, potassium, and chloride – help maintain fluid balance and regulate blood pressure while assisting in nerve signal transmission.

• Nervous system function: Minerals play a role in the transmission of nerve impulses – electrical signals that transport information throughout the body.

• Supporting immune function: Some minerals are vital for immune system support, including antibody production, fighting infections, and wound healing.

Source: Carpenter et al., 2023

Which minerals are there: an overview

Here is a comprehensive overview of some of the most important minerals:

Calcium

Calcium is the most abundant mineral in the human body, primarily concentrated in the bones and teeth. It is absorbed in the small intestine, a process supported by vitamin D. Good sources include dairy products, leafy greens (e.g., broccoli and kale), nuts, seeds, tofu, sardines, and salmon.

Functions:

• Builds and maintains bones and teeth

• Supports nerve signaling and muscle movements

• Assists in blood clotting and hormone release

Deficiency: May lead to bone loss (osteoporosis), muscle spasms, dental issues, and impaired blood clotting (NIH, 2022).

Phosphorus

Phosphorus is the second most abundant mineral after calcium. It is found in meat, fish, poultry, eggs, dairy, nuts, legumes, and whole grains, and is absorbed in the small intestine.

Functions:

• Bone and tooth formation and maintenance

• Supports cellular metabolism and energy production

• Plays a key role in energy storage and transfer

Deficiency: Can result in weak bones, poor appetite, muscle weakness, and impaired energy metabolism ( Linus Pauling Institute, 2023). 

Potassium

Potassium is a vital electrolyte essential for cellular and electrical function in the body. Found in bananas, oranges, potatoes, spinach, beans, fish, and whole grains.

Functions:

• Regulates fluid and electrolyte balance

• Supports nerve function and muscle contractions

• Helps maintain stable blood pressure

Deficiency: Can cause muscle weakness, cramps, arrhythmias, and fluid imbalance ( Ware, 2023). 

Sodium & chloride

These essential electrolytes work closely together. Sodium is mainly found outside cells, while chloride works with sodium to regulate osmotic pressure and blood pH. Main sources include table salt, meat, dairy, eggs, seafood, soy sauce, processed foods, and sea vegetables.

Functions:

• Regulate fluid balance inside and outside cells

• Support nerve function and muscle contraction

• Chloride helps produce stomach acid necessary for digestion

Deficiency: Sodium deficiency may cause headaches, nausea, weakness, and low blood pressure. Chloride deficiency can result in fluid imbalances and, in extreme cases, life-threatening electrolyte disturbances (Harvard Health, 2023)

Magnesium

Magnesium is essential for all body cells and critical for many enzymatic reactions. Found in leafy greens, nuts, seeds, whole grains, and chocolate.

Functions:

• Supports nerve and muscle activity

• Assists in DNA and RNA synthesis

• Regulates heart rhythm and strengthens bones

Deficiency: Can lead to muscle weakness, tremors, or cramps. Severe deficiency may cause arrhythmias or osteoporosis (NIH, 2022). 

Athletes often require more of certain minerals, including magnesium. A blood test, such as the Athlete Blood Test or the Magnesium Test by Homed-IQ, can help identify deficiencies and optimize diet or supplementation accordingly.

Zinc

Zinc is a trace element essential for the function of over 300 enzymes and plays a crucial role in immunity. Found in meat, dairy, nuts, beans, and seafood.

Functions:

• Supports immune function and wound healing

• Important for taste and smell

• Involved in DNA synthesis

Deficiency: Can cause hair loss, appetite loss, and reduced immune function (Harvard Health, 2023).

Iron

Iron is vital for oxygen transport in the blood and a key component of hemoglobin in red blood cells. Found in red meat, poultry, lentils, beans, leafy greens, and fortified grains.

Functions:

• Transports oxygen in the blood

• Supports energy production

• Crucial for normal cognitive development in children

Deficiency: Causes fatigue, paleness, and shortness of breath. If untreated, may lead to iron deficiency anemia ( NIH, 2022). 

Copper

Copper is a trace element found in all body tissues. It is important for red blood cell formation and supports the nervous system and immune health. Good sources include liver, shellfish, whole grains, nuts, and beans.

Functions:

• Helps form red blood cells

• Supports the immune system

• Essential for nervous system function

Deficiency: May cause fatigue, weak connective tissue, neurological issues, and anemia ( Britannica, 2023). 

Selenium

Selenium is a trace element that protects DNA, neutralizes free radicals, and helps produce thyroid hormones (T3 and T4). Found in nuts (especially Brazil nuts), fish, seafood, poultry, and eggs.

Functions:

• Protects cells from free radical damage

• Supports immune function

• Important for thyroid health

Deficiency: May impair immunity, lower testosterone and fertility in men, and cause hypothyroidism ( NIH, 2021). 

Iodine

Iodine is essential for the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). It is found in seafood, seaweed, iodized salt, and dairy products.

Functions:

• Supports normal thyroid hormone production

• Helps regulate metabolism

• Aids energy production in the body

Deficiency: Can lead to an enlarged thyroid (goiter) and thyroid dysfunction ( NIH, 2022). 

Fluoride

Fluoride is a trace element known for its role in dental and bone health. Found in fluoridated drinking water, black tea, marine fish, and fluoride-containing toothpaste.

Functions:

• Strengthens tooth enamel and prevents cavities

• Supports bone health

• Promotes mineralization of teeth and bones

Deficiency: May increase risk of cavities and weaken enamel ( Bhattacharya et al., 2016). 

Molybdenum

Molybdenum is a trace element that serves as a cofactor for various enzymes. Good sources include legumes, grains, nuts, and dairy products.

Functions:

• Involved in sulfur amino acid metabolism

• Helps detoxify certain body toxins

• Assists in converting purines to uric acid

Deficiency: Rare but may lead to disturbances in sulfur and purine metabolism (Bhattacharya et al., 2016).

Sources: John Hopkins, 2023

Summary

The importance of minerals for health cannot be overstated. They play a critical role in many physiological processes and help keep our bodies functioning and healthy. Therefore, it is essential to maintain a balanced diet rich in various minerals to optimally nourish and support our bodies.