To carry out daily operations effectively, all human beings need an adequate supply of various nutrients, including minerals. Many people focus more on vitamins, but in reality, minerals are equally important for various bodily functions, such as supporting strong bone growth and enabling heart functions. Unlike vitamins, the body cannot produce minerals on its own. So, they must be consumed through diet. Many of these minerals are some of the common ones that the body needs on a daily basis along with their health benefits leading to their replenishment.
1. Calcium
Calcium is likely the most famous mineral, probably best known for its association with the development and maintenance of healthy teeth and bones.Calcium plays a role in the proper functioning of muscles, nerve transmission, and blood clotting. Without calcium, bones become soft, and diseases like osteoporosis can develop.
Food Sources: Dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), and fortified foods like cereals and plant-based milk.
2. Magnesium
A myriad of over 300 biochemical functions, including muscle contractions, energy, and blood pressure regulation among them, involve magnesium in the body. This mineral helps in bolstering the immune system and is also critical in keeping the bones healthy.
Food Sources: Nuts and seeds (almonds, pumpkin seeds), whole grains, leafy greens, and legumes like black beans.
3. Iron
Another mineral that is equally important is iron as it helps in the synthesis of hemoglobin, a component of red blood cells that enables transport of oxygen to other parts of the body including the muscles. The lungs transport oxygen to other tissues. Deficiency in iron will cause one to become tired, weak and have poor mental concentration. Also as a component in red blood cells, iron aids defenses.
Food Sources: Red meat, poultry, beans, lentils, and fortified cereals. Plant-based sources of iron are better absorbed when paired with vitamin C-rich foods, like citrus fruits.
4. Zinc
Zinc is an important component of any diet since it boosts the immunity, enhances the healing process of injuries and is very essential for growth and development. In addition, it supports protein synthesis, contributes to the structure of DNA, and helps with the senses of taste and smell.
Food Sources: Shellfish (oysters, crab), poultry, red meat, nuts, and seeds.
5. Potassium
Phosphorus, in the second place after Ca, is the second most prevalent mineral in the body context and most of this element is present in bones and teeth structures. It serves to complement calcium in efforts aimed at reinforcing their structures. In addition, phosphorus is helpful in the kidneys by assisting them to clear out toxins and contributes to the synthesis of ATP.
Food Sources: Bananas, oranges, potatoes, spinach, and avocados.
6. Phosphorus
Phosphorus is considered the second most present mineral in the human body which is dominantly found in bones and teeth. Its primary purpose is to reinforce the structures alongside calcium. Phosphorus also assists in waste filtration in the kidneys and is involved in energy metabolism as well.
Food Sources: Dairy products, meat, fish, and whole grains.
7. Sodium
Sodium has also been criticized for being one of the leading causes of high blood pressure associated with excess sodium intake, but like it or not, it is still a mineral that one cannot do without in small amounts. It serves fluid balance, creates a physiological bridge for muscles and assists in sending signals through the nerves.
Food Sources: Table salt, processed foods, and canned soups, though it’s best to limit intake from processed sources.
8. Iodine
Iodine is one of the components of thyroxine, a hormone that regulates metabolism in the body. Thus, lack of iodine worsens the function of the thyroid gland leading to a goiter with other metabolic complications as well.
Food Sources: Iodized salt, seafood, dairy products, and eggs.
How to Ensure You’re Getting Enough Minerals
The most reliable source of attaining enough indispensable minerals is through taking a well-balanced diet consisting of natural foods. This is achieved by having many different types of fruits, vegetables, whole grains, nuts, seeds, and healthy meat in one’s diet in order to supply the minerals required by the body.
For patients with certain dietary limitations or conditions, however, this may not be sufficient and supplementation may have to be undertaken. Nevertheless, it is usually advisable to seek medical advice prior to embarking on any supplementation.
Conclusion
Minerals make up a majority of most body functions from skeletal structural strength, energy generation, immunity among others. Through eating a balanced diet, you can assure your body of the essential minerals required for normal functioning on a day to day basis.
And you would be on a healthy balanced diet by the simple knowledge that these nutrients are important and their intake is deliberate!
