Minerals: Definition, Flow Chart, Benefits

What Are Minerals?

Minerals are naturally occurring inorganic elements needed for a host of bodily functions. Unlike vitamins, it's inorganic chemical elements that combine to form the compounds of minerals that the body requires to conduct various physiological processes. They are major structural components of bones, teeth, and blood, and are equally vital to muscle, nerve, and enzyme function.

Minerals are classified into two major groups: macro-minerals and micro-minerals (trace elements). The macro-minerals are calcium, phosphorus, potassium, sodium, magnesium, and sulfur, and they are all required by the body in large quantities. The micro-minerals (trace elements) are iron, zinc, copper, selenium, iodine, fluoride, and manganese. Minerals can be mineralised from plants, animals, soils, and water.

Classification Of Minerals

Minerals can broadly be classified based on the quantities in which they are required by the body.

Macro-Minerals

Macro-minerals are those required in relatively larger amounts to be able to maintain health and proper physiological functions.

Calcium (Ca)

• Required for the building of bones and teeth; muscle function; and nerve signalling.

• Food Sources: Milk and milk products, green leafy vegetables, fortified foods.

• Deficiency symptoms: Osteoporosis, rickets, muscle cramps.

Phosphorus (P)

• It is involved in the structure of bones and teeth, and the construction of DNA and RNA.

• It also participates in how the body conserves and transports energy.

• Dietary sources are meats, dairy, and nuts.

• Deficiency symptoms include muscular weakness, bone pain, and osteomalacia.

Potassium (K)

• It regulates fluid balance, muscle contractions and nerve signals.

• Dietary sources are Bananas, oranges, potatoes, and spinach.

• Deficiency symptoms include Muscle weakness, cramps, and irregular heartbeat.

Sodium (Na)

• Maintains fluid balance, and supports nerve function and muscle contractions.

• Dietary sources: Table salt, processed foods, soy sauce.

• Deficiency symptoms: Hyponatremia, headaches, nausea, muscle cramps.

Magnesium (Mg)

• Maintains muscle and nerve function, regulates blood sugar levels, and contributes to bone health.

• Food sources: nuts, seeds, whole grains, green leafy vegetables

• Deficiency symptoms: muscle spasms, anxiety, irregular heartbeats.

Sulfur (S)

• Among the essential minerals, Sulfur is a very vital mineral, which is a chief constituent of some amino acids, apart from its role in some vitamins.

• Dietary sources: Garlic, onions, eggs, meat.

• Deficiency symptoms: Arthritis, skin problems, fatigue.

Micro-Minerals

Micro-minerals are required by the body in smaller amounts but are crucial to many biochemical and physiological body functions.

Iron (Fe)

• The component of haemoglobin enhances oxygen transportation and energy production.

• Dietary sources: Red meat, beans, fortified cereals, spinach.

• Deficiency symptoms: Anemia, weakness, lowered resistance to infection.

Zinc (Zn)

• Involved in immune function, wound healing, and DNA synthesis.

• Dietary sources are Meat and shellfish. Legumes, seeds.

• Deficiency symptoms include Growth retardation, alopecia, and impaired immune response.

Copper (Cu)

• Facilitate iron absorption, involved in energy production, and formation of connective tissue.

• Dietary sources: Shellfish, nuts, seeds, whole grains.

• Deficiency symptoms: Anemia, bone abnormalities, cardiovascular problems.

Selenium(Se)

• Acts as an antioxidant, thyroid function.

• Dietary sources are Brazil nuts, seafood, and eggs.

• Deficiency symptoms include Keshan disease, hypothyroidism, and compromised immunity.

Iodine(I)

• Component of thyroid hormones.

• Dietary sources: Iodized salt, seafood, milk.

• Deficiency symptoms: Goiter, hypothyroidism, developmental delays.

Fluoride (F)

• Hardens teeth and thus prevents dental decay.

• Dietary sources: fluoridated water, tea, seafood

• Deficiency symptoms: Dental Decay

Manganese (Mn)

• A component of bone, involved in bone formation and metabolism, in antioxidant functions.

• Food Sources: Whole grains, nuts, leafy vegetables.

• Deficiency Symptoms: Weak bones, joint aches/pains, low fertility.

Biological Functions Of Minerals

Minerals carry out the following important functions in the human body.

• Enzymatic Reactions: Many of the minerals act as cofactors for enzymes, which catalyse biochemical reactions.

• Bone and Teeth Formation: Minerals like calcium and phosphorus are required to develop and maintain bones and teeth.

• Electrolytes: Electrolytes, such as sodium and potassium, are important for maintaining fluid balance and the transmission of nerve impulses.

• Immune System Support: Zinc and selenium are important for immune function.

• Muscle Function and Cardiovascular Health: Magnesium and potassium play essential roles in the contraction effectiveness of muscles and the health of the heart.

Absorption And Metabolism Of Minerals

Absorption and metabolism vary from mineral to mineral and also at the individual physiological level.

• Minerals absorbed in the intestines are absorbed through active transport, whereas some are through passive means.

• Age, health conditions, and the presence or absence of other nutrients are only but a few of the factors that affect Bioavailability.

• The minerals absorbed are delivered to the blood through it and later transported to different tissues places, where the mineral is deposited or stored.

Mineral Deficiencies And Toxicities

The imbalance of some minerals causes a significant number of disorders.

• Common Deficiencies: Iron deficiency anaemia, calcium deficiency leading to osteoporosis, and iodine deficiency resulting in goitre.

• Clinical Manifestations: In the whole range of symptoms, patients may suffer from fatigue, bone pain, muscle weakness, and malfunction of the immune system.

• Potential Toxicities: There can be mineral toxicity due to their excessive intake, for instance of iron or fluoride, which can cause gastrointestinal problems, liver damage, and dental fluorosis respectively.

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