Introduction to Minerals
- Minerals are inorganic nutrients essential for various physiological functions in the human body.
- Unlike carbohydrates, proteins, and fats, minerals do not provide energy but are crucial for metabolism, growth, and health.
- They are obtained from both plant and animal sources, as well as from water.
Classification of Minerals Minerals are classified based on the amount required by the body:
- Major (Macrominerals)
- Required in larger amounts (more than 100 mg/day).
- Include:
- Calcium (Ca)
- Phosphorus (P)
- Magnesium (Mg)
- Sodium (Na)
- Potassium (K)
- Chloride (Cl)
- Sulfur (S)
2. Trace (Microminerals)
- Required in smaller amounts (less than 100 mg/day).
- Include:
- Iron (Fe)
- Zinc (Zn)
- Copper (Cu)
- Iodine (I)
- Selenium (Se)
- Fluoride (F)
- Manganese (Mn)
- Chromium (Cr)
- Molybdenum (Mo)
Functions of Minerals Minerals play crucial roles in the body:
- Structural Functions: Calcium and phosphorus form bones and teeth. Magnesium supports bone structure and muscle function.
- Regulatory Functions: Sodium, potassium, and chloride maintain fluid balance and nerve function. Calcium and magnesium regulate muscle contraction and relaxation.
- Metabolic Functions: Iron helps in oxygen transport via hemoglobin. Zinc supports enzyme activity and immune function. Iodine is essential for thyroid hormone synthesis.
- Antioxidant Functions: Selenium protects cells from oxidative damage. Zinc and copper are part of antioxidant enzymes.
- Nerve and Muscle Function: Sodium and potassium maintain nerve impulses and muscle contraction. Calcium regulates heart rhythm.
Sources of Minerals Minerals are found in both plant and animal foods:
Major Minerals (Macrominerals)
Mineral | Sources | Function | Deficiency Symptoms |
Calcium | Milk, cheese, leafy greens, fortified cereals | Bone health, muscle function | Osteoporosis, rickets |
Phosphorus | Meat, fish, dairy, legumes | Bone and energy metabolism | Weakness, bone pain |
Magnesium | Nuts, seeds, whole grains, dark leafy greens | Nerve, muscle, and bone health | Muscle cramps, fatigue |
Sodium | Salt, processed foods, seafood | Fluid balance, nerve impulses | Hyponatremia (nausea, headache) |
Potassium | Bananas, oranges, potatoes, spinach | Heart health, muscle function | Hypokalemia (weakness, irregular heartbeat) |
Chloride | Table salt, seaweed, tomatoes | Fluid balance, stomach acid | Hypochloremia (metabolic alkalosis) |
Sulfur | Garlic, onions, cruciferous vegetables, eggs | Protein synthesis, detoxification | Rare (joint pain, brittle hair) |
Trace Minerals (Microminerals)
Mineral | Sources | Function | Deficiency Symptoms |
Iron | Red meat, poultry, spinach, lentils | Oxygen transport (hemoglobin) | Anemia (fatigue, pale skin) |
Zinc | Meat, shellfish, legumes, seeds | Immune function, wound healing | Growth retardation, delayed healing |
Copper | Nuts, seeds, shellfish, whole grains | Iron metabolism, antioxidant | Anemia, weak immunity |
Iodine | Iodized salt, seafood, dairy | Thyroid hormone production | Goiter, hypothyroidism |
Selenium | Brazil nuts, seafood, eggs | Antioxidant, thyroid function | Muscle weakness, infertility |
Fluoride | Fluoridated water, tea, seafood | Dental health, bone strength | Dental caries, weak bones |
Manganese | Whole grains, nuts, leafy greens | Enzyme function, bone formation | Poor growth, skeletal abnormalities |
Chromium | Whole grains, broccoli, meat | Insulin metabolism | Impaired glucose tolerance |
Molybdenum | Legumes, grains, nuts | Enzyme activation | Rare (metabolic disorders) |
Absorption and Bioavailability
- The bioavailability of minerals depends on several factors:
- Source: Animal-based minerals are more bioavailable than plant-based.
- Nutrient Interactions: Excess calcium can inhibit zinc and iron absorption.
- Phytates and Oxalates: Found in plant foods, they reduce mineral absorption.
- Stomach Acidity: Adequate acidity improves mineral solubility and uptake.
Role of Minerals in Human Health
- Bone Health: Calcium, phosphorus, and magnesium strengthen bones and teeth. Deficiency leads to rickets in children and osteoporosis in adults.
- Blood Health: Iron forms hemoglobin for oxygen transport. Copper supports iron metabolism.
- Nerve and Muscle Function: Sodium, potassium, and calcium regulate nerve signals and muscle contraction.
- Thyroid Function: Iodine is essential for thyroid hormone production, affecting metabolism.
- Antioxidant Defense: Selenium and zinc protect cells from oxidative damage.
Role of Minerals in Food Processing
Minerals influence food processing, preservation, and quality:
- Preservatives: Sodium chloride (salt) prevents microbial growth in processed foods. Calcium propionate inhibits mold growth in bread.
- Fortification: Minerals like iron and calcium are added to cereals, flour, and dairy products.
- Color and Texture: Calcium strengthens the texture of canned fruits and vegetables. Iron fortification can cause discoloration if not properly controlled.
- Leavening Agents: Phosphates are used in baking powder to produce carbon dioxide.
- Emulsification: Calcium and magnesium salts stabilize emulsions in processed foods.
Deficiency Disorders and Toxicity
Mineral imbalances can lead to health issues:
Mineral | Deficiency Disorders | Toxicity Symptoms |
Calcium | Rickets, osteoporosis | Kidney stones, hypercalcemia |
Iron | Anemia, fatigue | Hemochromatosis (organ damage) |
Iodine | Goiter, hypothyroidism | Hyperthyroidism, thyroid toxicity |
Zinc | Growth retardation, poor healing | Nausea, vomiting, impaired immunity |
Selenium | Muscle weakness, infertility | Selenosis (hair loss, nerve damage) |
Sodium | Hyponatremia (low blood sodium) | Hypertension, fluid retention |
Potassium | Muscle weakness, cramps | Hyperkalemia (heart arrhythmia) |
