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- Phosphorus - (https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/)
- Nutrition and sulfur - (https://pubmed.ncbi.nlm.nih.gov/34112351/)
- Magnesium and Health - (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h14)
- Dietary macrominerals: Updated review of their role and orchestration in human nutrition throughout the life cycle with sex differences - (https://pmc.ncbi.nlm.nih.gov/articles/PMC9932710)
- Overview of the vital roles of macro minerals in the human body - (https://www.sciencedirect.com/science/article/pii/S2773050623000290)
- Chloride - (https://nutritionsource.hsph.harvard.edu/chloride/)
- Dietary Iron - (https://www.ncbi.nlm.nih.gov/books/NBK540969/)
- Manganese - (https://nutritionsource.hsph.harvard.edu/manganese)
- Copper - (https://nutritionsource.hsph.harvard.edu/copper/)
- Iodine - (https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/)
- Zinc - (https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)
- Fluoride - (https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional)
- Selenium in diet - (https://medlineplus.gov/ency/article/002414.htm)
- MINERALS (MICRO MINERALS): IRON, ZINC, COPPER, SELENIUM, CHROMIUM, MANGANESE, IODINE AND FLUORINE - (https://www.snggdcg.ac.in/pdf/study-material/food-and-nutrition/Food-and-Nutrition-MFN-004-Unit-10.pdf)
- Mineral absorption mechanisms, mineral interactions that affect acid–base and antioxidant status, and diet considerations to improve mineral status - (https://www.sciencedirect.com/science/article/pii/S0022030218300614)
- Vitamins and minerals - (https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals)
- Main nutritional deficiencies - (https://pmc.ncbi.nlm.nih.gov/articles/PMC9710417/)
- Preventing and controlling micronutrient deficiencies in populations affected by an emergency: multiple vitamin and mineral supplements for pregnant and lactating women, and for children aged 6 to 59 months - (https://www.who.int/publications/m/item/WHO-WFP-UNICEF-statement-micronutrients-deficiencies-emergency)
- Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence - (https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/)
- Vitamins and minerals - (https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamins-and-minerals)
- Vitamins and Minerals - (https://nutritionsource.hsph.harvard.edu/vitamins/)
Why is it so important to have minerals in your daily diet? Use Medindia's Mineral Chart (Recommended Mineral Intake) Calculator to know about the recommended dietary allowances, food sources and problems associated with too much or too little intake of the specified Mineral.
What are Macrominerals and Trace Minerals?
Your body requires both macrominerals (needed in large quantity) and trace minerals (needed in small quantity) to stay healthy. They help in forming bones, making hormones and regulating heartbeat.
Macrominerals are minerals that are required in larger amounts (100 gms or more/day) while trace minerals must be present in lesser quantities (less than 100gms/day).
Each and every mineral has a unique role to play in your body. For example, calcium is the most abundant mineral in your body that helps prevent osteoporosis in older women while your body makes use of iron to build proteins hemoglobin and myoglobin. Similarly, other minerals also have their own functions to maintain good health.
The important macrominerals are calcium, phosphorous, sulfur, potassium, sodium, chloride and magnesium. Trace minerals include iron, manganese, copper, iodine, cobalt, zinc, fluoride and selenium.
Macrominerals - Functions and Sources
| Minerals | Functions | Common food |
|---|---|---|
| Calcium | Blood clotting Bone and teeth formation Muscle contraction | milk and milk products, spinach, sunflower seeds, almonds, broccoli and figs |
| Phosphorous(1✔) | Along with calcium forms strong bones Needed for metabolism Nerve and muscle functioning | beans and peas, milk, lean meats, poultry and eggs, pumpkin, sesame seeds, oysters, salmon |
| Sulfur(2✔) | Present in proteins needed for organ and tissue formation | dairy products, eggs, seafood, poultry, onions, garlic, turnip, kale and broccoli |
| Magnesium(3✔) | Healthy functioning of muscles and nerves Strong bones Regulates blood glucose levels Protein synthesis Healthy immune system | chia seeds, pumpkin seeds, avocados, bananas, papayas, green peas, sweet peas, potatoes and dark chocolate |
| Potassium(4✔) | Heart function Skeletal and smooth muscle contraction Maintains normal digestive and muscular functions. | bananas, dried apricots, and potatoes |
| Sodium (5✔) | Important for absorption of nutrients such as sugar, amino acids and sugars. | table salts and meat |
| Chloride(6✔) | Combines with other positive electrolytes to form stomach acid (HCl) or salts (NaCl) Distribution of vital fluids and stomach acids helps in absorption | sea salt, table salt, seaweeds, shrimp, high-processed foods like hot dogs, potato chips, soy sauce, ketchup |
Trace Minerals- Functions and Source
| Trace Minerals | Functions | Common food |
|---|---|---|
| Iron(7✔) | Hemoglobin production and oxygen carrying to tissue Energy production DNA synthesis Immune functions | Heme iron foods: Red meat, Fish, Poultry Non-heme iron foods: Legumes, dark leafy spinach nuts, seeds |
| Manganese(8✔) | Co-enzyme that helps in breaking down carbohydrates, proteins and cholesterol. Maintains healthy bones, immune system and reproductive system. | shellfish, nuts, legumes like soybeans, kidney beans, peanuts, pineapple and black tea |
| Copper(9✔) | Along with iron forms healthy red blood cells. Essential components of many enzymes involved in chemical reactions | beef liver, oysters, cashews, sunflower and sesame seeds, unsweetened dark chocolate, and millet |
| Iodine(10✔) | Proper functioning of thyroid gland. Regulate many biochemical reactions including protein synthesis, enzymatic reaction and metabolism. | iodized salts, seaweed (nori, kelps, wakame), fish (cod, canned tuna), shellfish (shrimp, oysters), chicken and eggs and beef liver |
| Zinc(11✔) | Regulate the synthesis and degradation of carbohydrates, lipids, proteins, and nucleic acids. Essential for polynucleotide transcription and gene expression. Maintains cell and organ integrity Regulates both cellular and humoral immunity Smell and taste senses | peas and beans, dairy products, beef and red meats, whole grains, nuts, and vegetables like mushrooms, kale, and green beets. |
| Fluoride(12✔) | Teeth and bone health Strengthens tooth enamel and prevents dental caries | seafood (shrimp, crab legs), tea and coffee, apples, spinach and potatoes. |
| Selenium(13✔) | Proper functioning of thyroid gland Helps to maintain normal skin and nails | brazil nuts, fish, shellfish, red meat and liver |
Macrominerals - Deficiency and Toxicity
| Macrominerals | Deficiency | Toxicity |
|---|---|---|
| Calcium | Osteoporosis (weak bones), brittle nails, dental caries, muscle spasms | Hypercalcaemia that leads to kidney stones, impaired kidney function and calcification of soft tissues |
| Phosphorous | Weak bones, muscle weakness and fatigue. In severe cases it can cause osteomalacia. | Hyperphosphatemia, which leads to calcification of soft tissues and joints |
| Potassium | Hypokalemia Muscle weakness, cramps, constipation, irregular heartbeat, and, in severe cases, paralysis. | Hyperkalemia Nausea, irregular heartbeat |
| Sodium | Hyponatremia Headache, confusion, nausea, muscle cramps, and, in severe cases, seizures. | Hypernatremia High blood pressure, increased risk of heart disease, and potential kidney damage. |
| Chloride | Muscle weakness, cramps, and in severe cases, metabolic alkalosis. | High blood pressure, fluid retention, and kidney strain. |
| Magnesium | Muscle cramps, fatigue, mental confusion, irregular heartbeat, and high blood pressure. | Diarrhea, nausea, and abdominal cramping. |
FAQs
1. Do macrominerals and trace minerals interact with each other?
Yes, minerals can interact which can cause both useful and harmful effects.
For example, calcium and magnesium support each other in muscle and bone health.
High intakes of calcium may interfere with iron and zinc absorption, and an excess intake of one mineral sometimes can reduce the effectiveness of other minerals (14✔).
2. Are all minerals absorbed equally by the body?
No, absorption rates vary based on the mineral’s form, food source, and factors like age and health status. For instance, the body absorbs heme iron (from animal sources) more efficiently than non-heme iron (from plant sources). Phytates in grains and oxalates in vegetables can also inhibit mineral absorption (15✔)
3. What happens if we consume too much of a mineral?
Excessive intake of minerals, often from supplements, can lead to toxicity and health issues. For example, too much sodium can increase blood pressure, while high levels of iron can lead to liver damage. It’s best to get minerals from food sources and take supplements only as recommended (16✔)
4. What causes trace mineral deficiencies?
Low intake of foods rich in minerals
Malabsorption Disorders
High Intake of Competing Minerals: For example, high zinc intake can interfere with copper absorption (17✔).
5. Who is at the highest risk for trace mineral deficiencies?
Populations at risk include pregnant or breastfeeding women, infants and children, elderly individuals, those with restrictive diets (e.g., vegans), and people with medical conditions affecting absorption (e.g., gastrointestinal disorders)(18✔).
6. Which mineral causes brain fog?
Deficiencies of minerals calcium, magnesium, iron and zinc can cause brain fog, impaired focus, and memory problems (19✔).
7. What are the three important minerals needed for the human body?
The three important minerals needed for human body are iron, potassium and calcium.
Calcium is an abundant mineral in the human body, it is important for strong bones and teeth, regulating heart rate, and clotting blood. Iron is needed for red blood cell production which also helps in oxygen oxygen-carrying function of blood. Potassium is important for maintaining a balance of body fluid and heart functioning (20✔).
8. What are the primary minerals found in sea salt?
Sea salt is a natural source of various essential minerals, including sodium, magnesium, calcium, potassium, iron, zinc, and iodine (in some types). These minerals contribute to various bodily functions, such as fluid balance, nerve function, bone health, and immune support.
9. What minerals are abundant in sea moss?
Sea moss is a rich source of essential minerals like iodine, calcium, magnesium, potassium, zinc, iron, selenium, and phosphorus. These minerals play crucial roles in thyroid health, bone strength, muscle function, immune support, and overall well-being.
