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What Are the Main Functions of Minerals in the Body?

Minerals are inorganic substances that are found in soil and rocks. They are essential nutrients that the body needs to survive and carry out daily functions and processes. You receive minerals by eating plants that absorb them from the earth and by eating meat from animals, which graze on plants. Minerals keep you healthy and have key roles in several body functions. You require these important nutrients from your daily diet.

Your skeleton provides motility, protection and support for the body. It also stores minerals and other nutrients. Though they appear hard and unyielding, your bones are actually constantly being reabsorbed and reformed by your body. Several minerals make up the lattice architecture of your bones. Calcium is the most abundant mineral in your body and is found in your bones and blood. Along with the minerals phosphorus and magnesium, calcium gives your bones strength and density. This mineral also builds and maintains strong, healthy teeth. BBC Health reports that a calcium deficiency due to poor nutrition or illness can lead to osteoporosis, a condition in which the bones become brittle and less dense, increasing the risk of fractures. KidsHealth notes that foods that are rich in calcium include milk and other dairy products, green, leafy vegetables and canned fish with bones.

You require oxygen to produce energy that is necessary for every bodily function and process. Red blood cells -- or erythrocytes -- carry oxygen to each of your infinite cells, where it is used to generate energy. Red blood cells contain a heme or iron component that binds to oxygen so that it can be transported. The University of Maryland Medical Center notes that without the iron molecules, oxygen could not be attached to the blood cells and the body would not be able to produce the energy necessary for life. Iron is an essential mineral, and failing to get enough from your diet can lead to a condition called anemia, which causes weakness and fatigue. This mineral is primarily found in the blood, and it is also stored in your liver, spleen, bone marrow and muscles.

Potassium is found in bananas, dates, tomatoes, green leafy vegetables, citrus fruits and legumes such as peas and lentils. According to KidsHealth, this nutrient is important to keep muscles and the nervous system functioning normally. Potassium helps to maintain the correct water balance in the cells of your nerves and muscles. Without this essential mineral, your nerves could not generate an impulse to signal your body to move, and the muscles in your heart, organs and body would not be able to contract and flex.

Some minerals such as calcium are needed in large quantities, while others such as zinc are only needed in trace amounts. Zinc is an essential mineral that is important for keeping your immune system strong and helps your body fight infections, heal wounds and repair cells. KidsHealth notes that eating meat and legumes such as beans, peas and lentils will give you sufficient amounts of zinc. According to BBC Health, the mineral selenium is also needed in small amounts for immune health. A deficiency of selenium has been linked to an increased risk of heart disease and even some types of cancers.

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.

A balanced diet usually provides all of the essential minerals. The two tables below list minerals, what they do in the body (their functions), and their sources in food.

Macrominerals

Trace minerals (microminerals)

The body needs trace minerals in very small amounts. Note thatiron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals.

Other trace nutrients known to be essential in tiny amounts include nickel, silicon, vanadium, and cobalt.

Essential Vitamins and Minerals Your Body Needs

For those among us who aren't nutritionists, dieticians or experts in natural health, the letters and numbers which explain the world of healthy food can seem pretty daunting. One thing's for sure – experts recommend fueling your body with healthy food before you turn to supplements. The best bet is to make sure you eat a balanced diet with as many wholefoods as possible –if you need a boost, here's the low-down on what letter does what, from A (that is, vitamin A) to Z (or - zinc).

1. VITAMIN A

GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin.

NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.

2. B VITAMINS

GOOD FOR: Energy production, immune function and iron absorption.

NATURAL SOURCE: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.

3. VITAMIN C

GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. 

NATURAL SOURCE: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.

4. VITAMIN DGOOD FOR: Strong healthy bones. NATURAL SOURCE: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.

5. VITAMIN E

GOOD FOR: Blood circulation, and protection from free radicals.

NATURAL SOURCE: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.

6. VITAMIN K

GOOD FOR: Blood coagulation – that is, the process by which your blood clots.

NATURAL SOURCE: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.

7. FOLIC ACID

GOOD FOR: Cell renewal and preventing birth defects in pregnancy.

NATURAL SOURCE: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.

8. CALCIUM

GOOD FOR: Healthy teeth and bones.

NATURAL SOURCE: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.

9. IRON

GOOD FOR: Building muscles naturally and maintaining healthy blood.

NATURAL SOURCE: You might be surprised to know that clams take the top spot for iron content, followed by oysters and organ meats like liver. For the vegetarians among us, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.

10. ZINC

GOOD FOR: Immunity, growth and fertility.

NATURAL SOURCE: Sea foods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.

11. CHROMIUM

GOOD FOR: Glucose function – making sure every cell in your body gets energy as and when needed.

NATURAL SOURCE: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.

Daily Requirements

Minerals cannot be made in the body and must be obtained in our diet. The daily requirements of minerals required by the body can be obtained from a well-balanced diet but, like vitamins, excess minerals can produce toxic effects.

The recommended daily requirements of minerals for men, women are shown in the table below (NHS Direct Online 2007).

Vitamin and mineral interactions

Many vitamins and minerals interact, working alongside each other in groups e.g. a good balance of vitamin D, calcium, phosphorus, magnesium, zinc, fluoride, chloride, manganese, copper and sulphur is required for healthy bones.

Many of them can enhance or impair another vitamin or mineral's absorption and functioning e.g. an excessive amount of iron can cause a deficiency in zinc.

References