Essential Minerals: Functions, Sources, and Health Impact
Essential Minerals: Functions, Sources, and Health
Calcium
Functions: Provides consistency in bones and teeth, regulates hormone release, and is involved in blood clotting. Osteoporosis is the process of bone decalcification. Recommendations: Engage in regular physical activity, consume a diet rich in manganese and vitamins B and D, control the intake of sugar and unsaturated fats, and moderate caffeine and alcohol consumption. Sources: Primarily dairy products, and in smaller amounts, fish, eggs, and fruit. Excess: Calcifications in kidneys and blood vessel problems.
Phosphorus
Found mostly in bones and teeth, with the remainder in the form of ATP. Excess: Kidney problems and osteoporosis.
Magnesium
Found with calcium and phosphorus in plasma and red blood cells, and within muscle tissue. The remainder is associated with protein. It does not accumulate in the body. Sources: Nuts, legumes, and green vegetables. Excess: Health problems. Deficiency: Health problems, irritability, nervousness, arrhythmia, seizures, and tremors.
Sodium
Regulates water distribution (osmotic balance). Source: Common salt. Excess: Increased blood pressure.
Potassium
Sometimes used as a replacement for sodium in isotonic solutions, and occasionally as a supplement. Activates metabolic enzyme activities, generates electricity for nerve transmission, and regulates fluid distribution. Sources: Nuts, fruits, fresh vegetables, and legumes. Deficiency: Cramps, muscular atrophy, insomnia, and nosebleeds. Excess: Mental confusion, heart problems, and issues with gastric fluids.
Chlorine
Produces gastric liquid and participates in the digestion of proteins. Eliminated through urine, sweat, and stool. Sources: Salt, seaweed, shellfish, milk, meat, eggs, and water.
Iron
Transports oxygen to tissues via hemoglobin, which captures oxygen from the lungs and delivers it to the rest of the body. Increased intake is needed during gestation, lactation, menstruation, and for athletes.
Zinc
Found in the liver, pancreas, kidneys, eyes, hair, and nails. Essential for the immune system. Deficiency: Lack of appetite, delayed growth, loss of taste, and can cause dwarfism. Sources: Oysters, meat, vegetables, and whole grains.
Fluorine
Mostly found in bones and teeth. Protects against cavities. Deficiency: Dental and bone problems. Excess: Indigestion, seizures, arrhythmia, and changes in bones and teeth. Sources: Tea, coffee, seafood, fish, cabbage, and spinach.
Copper
Aids in red blood cell formation and the proper maintenance of blood vessels, nerves, bones, and the immune system. Source: Seafood and liver.
Selenium
Antioxidant. Aids in the formation of antibodies in response to vaccines. Contributes to protein synthesis, growth, development, and fertility in men. Deficiency: Abnormalities of the heart muscle. Excess: Decreased resistance of tooth enamel, loss of teeth, hair, and nails. Source: Nuts, seafood, and poultry.
Manganese
A component of enzymes, tissues, bones, and cartilage. Sources: Nuts, whole grains, and vegetables.
Iodine
Deficiency: Thyroid hormone deficiency, leading to hypothyroidism in adults and cretinism (intellectual deficit) in children. Sources: Seafood, milk, eggs, and vegetables.
Cobalt
A component of vitamin B12. Stored in the liver and pancreas. Deficiency: Anemia. Source: Meat, fish, milk, eggs, and oysters.
Chromium
Needed to metabolize carbohydrates, as it interacts with insulin, and to reduce cholesterol levels. Deficiency: Decrease in glucose tolerance, diabetes, hypoglycemia, fatigue, and nervous imbalances. Source: Liver, brewer’s yeast, whole grains, and citrus fruits.