Minerals are important elements for your body to stay healthy, and the human body uses them for many different functions including keeping the bones, muscles, heart, and brain working properly, and they are also important for making enzymes and hormones.
There are two types of minerals: major minerals and trace minerals.
Major minerals
They are also known as macrominerals, and they mean the minerals that we need in large quantities compared to the other type, and they include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
Trace minerals
We need trace minerals in small quantities, including iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend mineral supplements, and people who have certain health problems or take certain medications may need to get a smaller amount of a mineral.
For example, people with chronic kidney disease need to limit foods high in potassium, according to the MedlinePlus database of the US National Library of Medicine.
Benefits of minerals
Calcium: Essential for keeping our bones strong and healthy. If you don’t get enough calcium, your bones will eventually become weak and brittle, and can lead to conditions like osteoporosis. Calcium helps:
- Strengthening bones and teeth
- Regulating muscle and heart function
- Blood clotting
- Transmission of nervous system messages
- Action of enzymes
iodine: Necessary for making thyroid hormones. These hormones control your metabolic rate (the rate at which your body uses energy while at rest). It also helps your brain and body grow and develop.
Iron: It participates in various body functions including transporting oxygen in the blood and providing energy to cells. It is also essential to help our immune system work effectively to fight infection.
Zinc: It is involved in various body functions such as growth and development, as well as immune function. It also helps form vitamin A in the body and transports it to all parts of the body.
magnesium: Multiple theFunctions in the body including maintaining bone health and using glucose for energy. Magnesium also supports immune function, and helps regulate blood pressure and lung function.
Potassium: It is important for the nerves, muscles, and heart to function properly, and it also helps lower blood pressure.
Sodium: A small amount of sodium is important for good health because it helps maintain the correct volume of blood flow and tissue fluids in the body. Most of us consume much more than we need, which can lead to high blood pressure and other health conditions.
Mineral sources
Calcium sources: At different stages of life, our calcium needs vary. It is best to get it from foods rather than supplements. Good sources of calcium include: dairy products such as milk, yogurt, and cheese and some plant foods that contain added calcium (for example soy milk, tofu, breakfast cereals). There are also other sources of calcium such as almonds, kale, parsley, cauliflower, and arugula.
Sources of iodine: We only need a very small amount of iodine in our diet. It is found naturally in foods such as:
- Dairy products
- sea food
- Seaweed
- eggs
- Some vegetables
Iodine can also be found in iodized salt.
You likely get enough iodine through your diet. However, if you have a deficiency and need to take supplements, consult your doctor. Too much iodine can be harmful, especially if you have a thyroid disorder.
Iron sources: Iron can be found in animal and plant foods including:
- Red meat and its products
- fish
- Poultry
- Legumes
- eggs
- Iron-fortified breakfast cereals
Iron deficiency: It is common and can affect adults and children. About 1 in 8 people do not consume enough iron to meet their needs.
Several factors – such as certain foods and drinks – can affect the amount of iron your body absorbs. Some groups are also more at risk of iron deficiency, such as infants, young children, teenage girls, women with heavy menstrual cycles, vegetarians and people with chronic diseases.
Zinc sources: Zinc is found in its highest levels in protein-rich foods, but it can also be found in some plant foods. Food sources include:
- Red meat
- Oysters
- Poultry
- Milk and cheese
- Whole grains
Magnesium sources:
- Nuts (such as cashews)
- Legumes
- Dark green vegetables
- sea food
- Whole grains
- Chocolate and cocoa.
Potassium sources: Our bodies are designed for a high-potassium diet, not a high-salt diet. Food processing tends to reduce potassium levels in many foods while increasing the sodium content.
It is best to eat unprocessed foods such as fruits, vegetables, lean meats, eggs, fish and other healthy foods daily.
Foods high in potassium include:
- Banana and apricot
- Mushrooms and spinach
- Nuts and seeds.
Some people with kidney disease, or who take certain medications, need to be careful not to get too much potassium in their diet.
Sodium sources:
Salt is the main source of sodium in our diet. It is a chemical compound (electrolyte) consisting of sodium and chloride.
Many foods—whole grains, meats, and dairy products—naturally contain small amounts of sodium, while highly processed foods typically contain large amounts.
The recommended daily amount of minerals for adults
Calcium
Recommended daily intake for women and men:
- For ages 31-50: 1,000 milligrams
- Ages 51+: 1,200 milligrams
Maximum permissible daily: 2500 milligrams
Chloride
Recommended daily intake for women and men:
- Ages 19 to 50: 2.3 grams
- Ages 51-70: 2 grams
- Ages 71+: 1.8 grams
chrome
Recommended daily amount for women:
- Ages 31 to 50 years: 25 micrograms
- Ages 51+: 20 micrograms
Recommended daily amount for men:
- Ages 31-50: 35 micrograms
- Ages 51+: 30 micrograms
Copper
Recommended daily intake for women and men: 900 micrograms
Maximum permissible daily: 10 thousand micrograms
Fluoride
Recommended daily amount for women: 3 milligrams
Recommended daily amount for men: 4 milligrams
Maximum permissible daily: 10 milligrams
iodine
The recommended daily amount for women and men: 150 micrograms
Maximum permissible daily: 1100 micrograms
Iron
Recommended daily amount for women:
- 31-50: 18 milligrams
- Ages 51+: 8 milligrams
Recommended daily amount for men:
- Ages 31-50: 8 milligrams
- Ages 51+: 8 milligrams
Maximum permissible daily: 45 milligrams
magnesium
Recommended daily amount for women:
- Ages 19 to 30: 310 milligrams
- Ages 31 to 70 years and older: 320 milligrams
Recommended daily amount for men:
- Ages 19-30: 400 milligrams
- Ages 31 to 70 years and older: 420 milligrams
Manganese
Recommended daily amount for women: 1.8 milligrams
Recommended daily amount for men: 2.3 milligrams
Maximum permissible daily: 11 milligrams
Phosphorus
Recommended daily intake for men and women: 700 milligrams
Maximum permissible daily
- Ages 31-70: 4,000 milligrams
- Ages 71+: 3,000 milligrams
Potassium
Recommended daily amount for women:
- Ages 14 to 18 years: 2,300 milligrams
- Ages 19+: 2,600 milligrams
Recommended daily amount for men:
- Ages 14 to 18 years: 3000 milligrams
- Ages 19+: 3400 milligrams
Selenium
Recommended daily intake for men and women: 55 micrograms
Maximum permissible daily: 400 micrograms
Sodium
Recommended daily amount for women: 1500 milligrams
Recommended daily amount for men: 1500 milligrams
Zinc
Recommended daily amount for women: 8 milligrams
Recommended daily amount for men: 11 milligrams
Maximum permissible daily : 40 milligrams.
