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Minerals

Watch the video and see how much you know about Minerals!

 

What are Minerals?

Minerals are one of the micronutrients that the body requires small quantities in the diet. There are at least 31 types of chemical components in the body, while 25 of them are in the form of minerals. Although they are only required in small amount, they are essential for the body functioning and growth. Minerals are inorganic, which the body cannot synthesis it and must be obtained from the diet. 

Why Minerals are so Important?

Minerals are important in maintaining body function. They play several roles in our body, including:

  • Keeping the brain, muscles, heart and bones work properly, including maintaining optimal heart rate, contraction of muscles and nerve transmission 

  • Enable the body to produce enzymes, hormones and other substances that needed for normal growth and development

  • Acting as a cofactors in different metabolic reactions, such as Chromium, which works with insulin to regulate the blood glucose level

  • Key component of the formation of bones and teeth

  • Acting as Electrolyte, which controls and maintains the proper balance of fluids in the body

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The following show some examples of minerals with their functions, deficiency symptoms and sources to obtain. Those are the common minerals that we usually heard. 

 

 

Minerals
Functions
Deficiency symptoms
Sources
Calcium

  • Formation of bones and teeth

  • Blood clotting

  • Nerve transmission

  • Contraction of muscles

  • Regulating normal heart rhythms

  • Dental changes

  • Cataracts

  • Alterations in the brain

  • Low bone density, or Osteoporosis

  • Dairy products, such as milk and yogurt

  • Beans

  • Tofu

  • Soy milk

  • Nuts and seeds, such as almond and sesame

Iron

  • Formation of Hemoglobin

  • Formation of enzymes

  • Iron Deficiency Anaemia, which results in weakness, tiredness, problems with concentration and memory, and the body is unable to fight off germs and infection. 

  • Red meats

  • Beans

  • Nuts

  • Dark green vegetables

  • Grains

Magnesium

  • Act as cofactor in enzyme system 

  • Energy production

  • Structural development of bones

  • DNA replication

  • RNA and protein synthesis

  • Active transport of calcium and potassium for nerve impulse conduction

  • Nausea and vomiting

  • Loss of Appetite

  • Tiredness

  • weakness

  • Low bone density

  • Whole grains

  • Dark green vegetables

Zinc

  • Enzymes reactions

  • Development and functioning of immune system

  • DNA and protein synthesis

  • Growth and development

  • Wound healing

  • Impaired growth and development

  • Delayed sexual maturity

  • Dry skin

  • Diarrhea

  • Impaired wound healing

  • Fish

  • Meat

  • Legumes

  • Nuts

  • Seeds

  • Eggs

  • Whole grains

Potassium

  • Nerve transmission

  • Maintain balance levels of fluid

  • Contraction of muscles

  • Support normal blood pressure

  • Fatigue

  • Muscle cramps

  • Constipation

  • Irregular heart rate

  • Hypokalemia

  • Bananas

  • Beans

  • Soy and almond milk

  • Meat

  • Salmon

Conclusion

Although minerals are beneficial to our body, overdosing may cause opposite effects. As we can easily obtain these minerals in our diet, deficiency in minerals is rare. People with normal and balanced diet will obtain enough minerals for body functioning. Therefore, eat more varieties of foods can help.

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Eat Wide!

References:

1. World Health Organization (2022). Micronutrients. https://www.who.int/health-topics/micronutrients#tab=tab_1

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2. Healthwise Staff (2020). Minerals: Their Functions and Sources. Government of Alberta. https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=ta3912

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