Minerals: Essential Nutrients for Human Health
Minerals are inorganic nutrients that play a vital role in various physiological processes and are essential for maintaining health and well-being. Unlike macronutrients, minerals do not provide calories but are crucial for the structural and functional integrity of the body.
Classification of Minerals
Minerals are classified into two categories based on the amount required by the body:
Macrominerals (Major Minerals): Required in larger amounts.
Examples: Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur.Microminerals (Trace Elements): Needed in smaller amounts.
Examples: Iron, Zinc, Copper, Selenium, Iodine, Fluoride, Chromium, and Manganese.
Calorie Value
- Minerals do not provide energy (calories) but are essential for energy metabolism and other biochemical processes in the body.
Functions of Minerals
Structural Roles:
- Calcium and Phosphorus: Essential for bone and teeth formation.
- Magnesium: Important for bone structure and enzyme activation.
Regulation of Body Processes:
- Sodium, Potassium, and Chloride: Maintain fluid balance, nerve transmission, and muscle function.
- Iron: Critical for oxygen transport through hemoglobin.
Metabolism and Enzyme Activation:
- Zinc: Supports immune function, wound healing, and cell growth.
- Selenium: Acts as an antioxidant.
Hormonal Functions:
- Iodine: Necessary for thyroid hormone synthesis.
Other Functions:
- Fluoride: Strengthens teeth and prevents dental caries.
Dietary Sources
| Mineral | Dietary Sources |
|---|---|
| Calcium | Milk, cheese, yogurt, leafy greens, almonds |
| Phosphorus | Meat, fish, poultry, eggs, nuts, whole grains |
| Magnesium | Nuts, seeds, spinach, legumes, whole grains |
| Sodium | Table salt, processed foods, canned soups |
| Potassium | Bananas, oranges, potatoes, spinach, beans |
| Iron | Red meat, poultry, fish, beans, fortified cereals |
| Zinc | Meat, shellfish, legumes, nuts, dairy products |
| Iodine | Iodized salt, seafood, seaweed, dairy products |
| Selenium | Brazil nuts, fish, eggs, sunflower seeds |
| Fluoride | Fluoridated water, tea, fish |
Daily Requirements
The daily requirements of minerals vary by age, gender, and physiological conditions (e.g., pregnancy, lactation). Below is a general guideline for adults:
| Mineral | Recommended Daily Intake (RDI) |
|---|---|
| Calcium | 1000-1200 mg |
| Phosphorus | 700 mg |
| Magnesium | 310-420 mg |
| Sodium | 1500-2300 mg |
| Potassium | 3500-4700 mg |
| Iron | 8-18 mg |
| Zinc | 8-11 mg |
| Iodine | 150 mcg |
| Selenium | 55 mcg |
| Fluoride | 3-4 mg |
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