Minerals and Its role on our body

Minerals are simple inorganic elements present in soil and water, which are absorbed by plants or consumed by animals. Minerals that are not themselves metabolized, nor are they a source of energy.

Minerals constitute about 4% to 6% of body weight, about one-half as calcium and one-quarter as phosphorus (phosphates), the remainder being made up of the other essential minerals that must be derived from the diet.

Minerals not only impart hardness to bones and teeth but also function broadly in metabolism, such as electrolytes controlling the movement of water in and out of cells, as components of enzyme systems, and as constituents of many organic molecules.

As nutrients, minerals are traditionally divided into two groups according to the amounts present in and needed by the body.
1. The major minerals (macrominerals) are calcium, phosphorus (phosphates), sulfur, magnesium, sodium, chloride, and potassium. These minerals required in amounts of 100 milligrams or more per day.

2. The trace elements (microminerals or trace minerals), include iron, zinc, copper, manganese, iodine (iodide), selenium, fluoride, molybdenum, chromium, and cobalt (as part of the vitamin B12 molecule). These minerals required in much smaller amounts of about 15 milligrams per day or less. Fluoride is considered a beneficial nutrient because of its role in protecting against dental caries, although an essential function in the strict sense has not been established in human nutrition.

3. The term ultratrace elements is sometimes used to describe minerals that are found in the diet in extremely small quantities (micrograms each day) and are present in human tissue as well; these include arsenic, boron, nickel, silicon, and vanadium. Despite demonstrated roles in experimental animals, the exact function of these and other ultratrace elements (e.g., tin, lithium, aluminum) in human tissues and indeed their importance for human health are uncertain.

Minerals have diverse functions, including muscle contraction, nerve transmission, blood clotting, immunity, the maintenance of blood pressure, and growth and development. The major minerals, with the exception of sulfur, typically occur in the body in ionic (charged) form: sodium, potassium, magnesium, and calcium as positive ions (cations) and chloride and phosphates as negative ions (anions). Mineral salts dissolved in body fluids help regulate fluid balance, osmotic pressure, and acid-base balance.

Sulfur, too, has important functions in ionic forms (such as sulfate), but much of the body’s sulfur is nonionic, serving as an integral part of certain organic molecules, such as the B vitamins thiamin, biotin, and pantothenic acid and the amino acids methionine, cysteine, and cystine. Other mineral elements that are constituents of organic compounds include iron, which is part of hemoglobin (the oxygen-carrying protein in red blood cells), and iodine, a component of thyroid hormones, which help regulate body metabolism. Additionally, phosphate groups are found in many organic molecules, such as phospholipids in cell membranes, genetic material (DNA and RNA), and the high-energy molecule adenosine triphosphate (ATP).

Many factors influence mineral absorption and thus availability to the body. In general, minerals are better absorbed from animal foods than from plant foods. The latter contain fibre and other substances that interfere with absorption. Phytic acid, found principally in cereal grains and legumes, can form complexes with some minerals and make them insoluble and thereby indigestible. Only a small percentage of the calcium in spinach is absorbed because spinach also contains large amounts of oxalic acid, which binds calcium. Some minerals, particularly those of a similar size and charge, compete with each other for absorption. For example, iron supplementation may reduce zinc absorption, while excessive intakes of zinc can interfere with copper absorption. On the other hand, the absorption of iron from plants (nonheme iron) is enhanced when vitamin C is simultaneously present in the diet, and calcium absorption is improved by adequate amounts of vitamin D. Another key factor that influences mineral absorption is the physiological need for the mineral at the time.

Unlike many vitamins, which have a broader safety range, minerals can be toxic if taken in doses not far above recommended levels. This is particularly true for the trace elements, such as iron and copper. Accidental ingestion of iron supplements has been a major cause of fatal poisoning in young children.

The roles of minerals in our body1. Calcium
Calcium is the most abundant mineral in the body. It is used structurally, to build bones and teeth, and also as a messenger in cell signaling. In addition to forming the primary structure of our body, the bones also serve as a calcium reserve in case of dietary deficiency. Dietary calcium is therefore extremely important to prevent loss of bone. Calcium balance is maintained by parathyroid hormone. The US recommended daily allowance of calcium is 1000-1200 mg/day for adults.

2. Phosphorus
Phosphorus forms a part of the bones in the form of the mineral hydroxyapatite. It is also used in cell membranes, and is part of the energy molecules, adenosine triphosphate (ATP) and adenosine diphosphate (ADP). DNA and RNA also contain phosphate. The RDA of phosphorus is 700 mg for adults. Phosphorus is abundant in most food sources.

3. Sulfur
Sulfur is an important component of two amino acids, cysteine and methionine, that are used in most proteins of the body. Because sulfur is abundant in nature, it is not usually classed as a required nutrient in the diet.

4. Magnesium
Magnesium is widely used by the body for metabolic processes. Some of its main functions include energy production, synthesis of biomolecules, and as a structural component of cell membranes and chromosomes. Magnesium is also used in ion transport, cell signaling, and cell migration. The RDA for magnesium is 400-420 mg for men and 310-320 mg for women.

5. Sodium, Chloride and Potassium
Sodium and chloride are critical life-sustaining minerals. Sodium chloride (salt) is a required part of the diet. With potassium, sodium and chloride maintain charge gradients across cell walls. Sodium helps to maintain proper blood volume and blood pressure. Most adults require between 1.5 and 3.8 grams of sodium chloride per day. In addition to acting as an electrolyte in the body, potassium also functions as a cofactor for a number of enzymes. Low potassium levels can be dangerous, resulting in fatigue, muscle cramps, and abdominal pain. Adults need about 4.7 grams of potassium per day.

6. Iron
Iron is used in red blood cells to carry oxygen to the tissues, and is also a critical component of many metabolic proteins and enzymes. Iron is found in the body in the form of heme iron and non-heme iron. Heme iron is bound within a ring-like molecule called porphyrin. Heme iron is present in red blood cells. Non-heme iron such as iron-sulfur cluster proteins are used in energy production and other metabolic functions. The RDA of iron for men is 8 mg, for women 18 mg, and for pregnant women 27 mg.

7. Zinc
Zinc plays multiple roles in the body. It is involved in many cellular metabolic processes and is used in growth and development, the immune system, neurological function, and reproduction. It also forms a structural part of cell membranes and is a component of the zinc finger proteins, which act as transcription factors. The US RDA for zinc is 11 mg for men and 8 mg for women.

8. Copper
Copper is a cofactor for certain enzymes involved in energy production, connective tissue formation, and iron metabolism. Copper deficiency can be caused by poor nutrition, poor absorption, or excessive zing intake. The US RDA of copper is 800 micrograms for adults. Copper is found in shellfish, nuts, seeds, and whole grains.

9. Iodine
Iodine is a critical mineral in the body. It is a component of the thyroid hormone and is required for normal thyroid function. Iodine is found naturally in seafood, dairy products, grains, eggs, and poultry. Additionally, in the US and many other countries, salt is fortified with iodine to prevent deficiencies in the population. Iodine deficiency can cause brain damage, mental retardation, hypothyroidism, goiter, and other health problems. The US RDA of iodine is 150 micrograms.

10. Manganese
The functions of manganese include antioxidant activity in the mitochondria, assisting enzymes in metabolism, bone development, and wound healing. Adequate daily intake of manganese is 2.3 mg for men and 1.8 mg for women. Deficiency of manganese can lead to osteoporosis, diabetes, and epilepsy.

11. Cobalt
Cobalt is present in the body as a part of vitamin B12, which is involved in manufacture of blood cells and nervous system function.

12. Fluoride
Fluoride hardens tooth enamel and stabilizes the mineral in bones. Natural sources of fluoride include tea, fish consumed with the bones, and some fruit juices. However, the major source of dietary fluoride in the US is fluoridated drinking water. The average fluoride intake per day in areas with fluoridated drinking water is 1.4 to 3.4 mg. In areas without fluoridated water, it is 0.3 to 1 mg per day.

13. Selenium
Selenium functions in the body in the form of selenoproteins, which have many metabolic functions. Foods rich in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, whole wheat bread, and milk. Deficiency of selenium does not usually result in obvious clinical illness, but may contribute to Keshan disease and Kashin-Beck disease.

Compiled and penned by Crocus Media