Minerals Explained
Key Concepts of Minerals
- Major Minerals
- Trace Minerals
- Functions of Minerals
- Sources of Minerals
Major Minerals
Major minerals, also known as macrominerals, are required by the body in larger amounts. These include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Calcium is essential for bone health and muscle function. Phosphorus works with calcium to build bones and teeth. Magnesium supports over 300 biochemical reactions in the body, including energy production and muscle contraction.
Trace Minerals
Trace minerals, or microminerals, are needed in smaller quantities but are equally important. These include iron, zinc, copper, selenium, iodine, manganese, chromium, molybdenum, and fluoride. Iron is crucial for the formation of hemoglobin, which carries oxygen in the blood. Zinc supports immune function and wound healing. Copper aids in the formation of red blood cells and collagen.
Functions of Minerals
Minerals perform various vital functions in the body. They are involved in bone and tooth formation, fluid balance, muscle contraction, nerve function, enzyme activation, and immune response. For example, potassium helps regulate blood pressure and heart function, while selenium is a component of antioxidant enzymes that protect cells from damage.
Sources of Minerals
Minerals are found in a variety of foods. Calcium is abundant in dairy products, leafy green vegetables, and fortified foods. Iron is found in red meat, poultry, fish, beans, and fortified cereals. Zinc is present in oysters, red meat, poultry, and whole grains. Iodine is found in seafood, dairy products, and iodized salt. A balanced diet rich in a variety of foods ensures adequate intake of essential minerals.
Examples and Analogies
Think of major minerals as the foundation of a building, providing the structural support needed for overall health. Trace minerals are like the nuts and bolts that hold the building together, ensuring its stability and function. Just as a building needs both a strong foundation and secure fasteners, the body requires both major and trace minerals to function optimally.