What are Some Common Sources of Minerals?

 Minerals for our body can be obtained either from animal and plant based food sources or supplements. Some examples of the sources can be:

Nuts and Seeds (walnuts, peanuts, cashews, etc.)

Cruciferous vegetables (cauliflower, cabbage, broccoli, etc.)

Tropical fruits (mango, bananas, pineapple, etc.)

Starchy vegetables (potatoes, parsnips, etc.)

Organ meats (liver, heart, tongue, etc.)

Leafy green veggies (spinach, lettuce, kale, etc.)

Berries

Eggs

Avocados

Beans

Cocoa

Types of Minerals for Our Body

Minerals for our body can be of two types – macrominerals and trace minerals.

Macrominerals: As the name suggests, these minerals are needed by our body in large amounts and are some of the important minerals for our body. The six important macrominerals are calcium, magnesium, phosphorus, sodium, potassium, chloride, and sulphur.

1. Calcium

As per the popular belief, calcium is good for our bones and teeth. In addition to that, calcium also plays an important role in relaxation and contraction of blood vessels and muscle function, releasing hormones and enzymes, producing energy, aiding blood clotting, and providing immunity to the body against diseases.

Food Sources: Leafy green vegetables, dairy products

Ideal Daily Intake: 1000-1200 milligrams for adults

2. Magnesium

Magnesium is either naturally present in food items or can be added to some food products. It is also used in the composition of certain medicines. It helps our body to regulate muscle and nerve functions and aids certain biological processes. It also helps control blood sugar levels as well as blood pressure. Magnesium also supports the synthesis of biomolecules.

Food Sources: whole grains, green leafy vegetables, legumes, dark chocolate, nuts and seeds, fish like mackerel, and other sources

Ideal Daily Intake: 400-420 milligrams for men; 310-320 milligrams for women

3. Phosphorus 

Phosphorus is present in every single cell of our body and amounts to 1% of our total body weight. It is found in bones and teeth and plays a key role in their formation. This macromineral aids the absorption and utilisation of carbohydrates and fats as well as development of protein essential for cells and tissues. It also helps maintain kidney function, muscle contractions, and enhance nerve signalling.

Food Sources: Milk and dairy product, meat, eggs, poultry, fish, baked goods, and so on

Ideal Daily Intake: 1250 milligrams for individuals between 9 and 18 years of age; 700 milligrams for individuals older than 18 years

4. Potassium

Potassium aids nerve function, muscle contraction and is also good for the heart. This nutrient is essential to maintain fluid and electrolyte balance in the body. Potassium is among the most important minerals for our body that also support muscle building by utilising energy released during metabolism of carbohydrates.

Food Sources: Meat, vegetables, fruits rich in citrus, milk and dairy products, seafood, and others

Ideal Daily Intake: 3500-4500 milligrams for adults

5. Chloride and Sodium

The molecules of the minerals sodium and chloride are generally combined as salt (Sodium Chloride or NaCl). These minerals are the most important electrolytes to maintain fluid balance in the body. No supplements are required for Sodium Chloride. Sodium regulates nerve impulses and helps in muscle contraction. It can also be added to food separately by the manufacturer. Chloride is a key part of digestive juices present in the stomach.

Food Sources: Table salt

Ideal Daily Intake: 1.5 and 3.8 grams of sodium chloride

6. Sulphur 

Methionine and Cysteine are sulphur-containing amino acids that are used to make protein. Sulphur is one of the important minerals for our body, that play an important role in DNA repair and has rich antibacterial properties that are beneficial for the skin since they fight the bacteria that cause acne. It is also beneficial for arthritis and muscle pain.

7. Chromium

Chromium aids the processing of macronutrients (fats, carbohydrates, and proteins) in our body, and stimulates the synthesis of fatty acids and cholesterol. It also helps control blood sugar levels and enables insulin action. Hence it is considered to be one of the rather unknown yet important minerals for our body.

Food Sources: Meats, leafy and green vegetables, grains, fruits and juices, and so on

Ideal Daily Intake: 35 mcg for males between 19 and 50 years and 30 mcg for those who are 51 years or older; 25 mcg for females between 19 and 50 years of age and 20 mcg for those over 51 years.

8. Cobalt

Cobalt plays a role in the production of blood cells and helps maintain functioning of the nervous system. It is an essential part of foods rich in vitamin B12.

Food Sources: Dried fruits, leafy green vegetables, organ meats, seafood, dairy products, and other sources

Ideal Daily Intake: 5 to 8 mcg

9. Copper

Copper helps create red blood cells. It also helps maintain healthy bones, blood vessels, nerves, and immune system, and facilitates better iron absorption. Even though there are numerous important minerals for our body but an overload of minerals including copper may be dangerous for the body.

Food Sources: Seafood (specifically shellfish and oysters), whole grains, nuts, potatoes, beans, and so on

Ideal Daily Intake: 890 mcg for teens (11-18 years) and 900 mcg for adults (19 years and older)

10. Fluoride

Fluoride helps harden the enamel on tooth and maintains bone health.

Food Sources: Tea, fruit juices, and fish consumed with bones

Ideal Daily Intake: 1.4 to 3.4 mg in areas with fluoridated water, and 0.3 to 1 mg in areas without fluoridated water

11. Iodine

Iodine is one of the very important minerals for our body. It helps regulate thyroid hormones, sustains metabolism, and is essential for brain and bone health. It may also reduce the risk of chronic diseases and illnesses like breast cancer, eye disease, diabetes, heart disease, and stroke.

Food Sources: Dairy products, seafood, poultry, eggs, and grains

Ideal Daily Intake: 150 mcg for individuals of ages 14 years and older

12. Iron

This is one of the most important minerals for our body. It acts as a mode of transport for oxygen in red blood cells and is an important component of haemoglobin. It boosts metabolism and plays a crucial role in neurological development and growth.

Conclusion

Consuming more than the recommended doses of minerals for our body may end up being even more harmful than a deficiency of any of the minerals mentioned above. Therefore, it is recommended that you consult a doctor for the appropriate amount of mineral diet or mineral supplements to be consumed.