The Essential Role of Minerals

The Essential Role of Minerals

First off, what exactly are minerals?

 

Chemical substances required by the body to sustain vital bodily functions are termed nutrients. Six classes of nutrients which are essential to human health include: carbohydrates, proteins, fats, vitamins, water + last but not least, the unsung hero of them all … minerals. Minerals are defined as inorganic micronutrients present in soil and water, classified as either macro-minerals or trace minerals (1). What’s the difference, you ask? While both are essential for the development and functioning of the body, they are needed in different amounts.

 

  • Macro Minerals: Typically, macro-minerals are needed at levels above 100mg/day which include calcium, phosphorus, magnesium, sulfur, sodium, chloride and potassium
  • Trace Minerals: Though needed in smaller amounts, trace minerals are required in amounts less than 100 mg/day which include iron, manganese, zinc, copper, iodine, cobalt, fluoride and selenium.

 

What are the roles and benefits of essential minerals?

 

 The role of minerals in the human body is diverse, that can impact everything from bone health to immune function and beyond. Here are some of the key benefits:

 

  1. Calcium: Calcium is crucial for building and maintaining strong bones and teeth. It also plays a role in muscle function, nerve transmission, and hormone secretion (2).
  2. Iron: Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron deficiency can lead to anemia, resulting in fatigue and decreased immune function (3).
  3. Magnesium: Magnesium is required for over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. It also helps regulate blood pressure and blood sugar levels (4).
  4. Potassium: Potassium is an electrolyte that helps regulate fluid balance, nerve function, and muscle contraction. Additionally, it is particularly important for maintaining normal heart rhythm and blood pressure (5).
  5. Sodium: Sodium, also an electrolyte, is necessary for maintaining fluid balance and transmitting nerve impulses. However, excessive sodium intake is associated with high blood pressure and other cardiovascular issues (6).
  6. Phosphorus: Phosphorus is essential for bone health, energy metabolism, and the synthesis of nucleic acids, including DNA and RNA. It also plays a role in maintaining pH balance in the body (7).
  7. Zinc: Zinc is involved in numerous enzymatic reactions and is essential for immune function, wound healing, and DNA synthesis. It also plays a role in taste perception and hormone regulation (8).
  8. Iodine: Iodine is a key component of thyroid hormones, which regulate metabolism, growth, and energy production. Importantly, iodine deficiency can lead to thyroid disorders such as hypothyroidism (9).
  9. Selenium: Selenium acts as an antioxidant, protecting cells from oxidative damage. It also supports immune function and thyroid health (10).
  10. Copper: Copper provides multiple important functions. These include involvement in the formation of red blood cells, connective tissue, and neurotransmitters. It also plays a role in energy metabolism and antioxidant defence (1).
  11. Manganese: Manganese is a cofactor for several enzymes involved in carbohydrate, protein, and lipid metabolism. It also contributes to bone formation and antioxidant activity (11).
  12. Chromium: Chromium is essential for normal bodily functions, including metabolism and blood sugar regulation (12).
  13. Cobalt: Cobalt is an essential trace mineral that plays a crucial role in the production of red blood cells and functioning of the nervous system (13).
  14. Chloride: Chloride is an essential mineral that helps regulate the balance of fluids in the body and plays a key role in the digestive process (14).
  15. Fluoride: Fluoride plays a key role in maintaining strong bones and teeth, while preventing tooth decay (15).
  16. Sulfur: Sulfur plays a crucial role in the formation of proteins, amino acids, and other important molecules in the body (16).

 

In summary, minerals are indispensable for human health, playing essential roles in nearly every physiological process in the body. A balanced diet that includes a variety of nutrient-rich foods is crucial for ensuring an adequate intake of these vital minerals and promoting optimal health and well-being.

 

 

Sources:

 

  1. Morris AL, Mohiuddin SS. Biochemistry, Nutrients. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554545/
  1. Yu E, Sharma S. Physiology, Calcium. [Updated 2023 Aug 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK482128/
  2. Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health.Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 19(2), 164–174.
  3. Alawi, A.M.A.et al. (2021) 'Magnesium: The recent research and developments,' in Advances in food and nutrition research, pp. 193–218. https://doi.org/10.1016/bs.afnr.2021.01.001.
  4. McLean, R. M., & Wang, N. X. (2021). Potassium.Advances in food and nutrition research, 96, 89–121. https://doi.org/10.1016/bs.afnr.2021.02.013
  5. Hunter, R. W., Dhaun, N., & Bailey, M. A. (2022). The impact of excessive salt intake on human health.Nature reviews. Nephrology, 18(5), 321–335. https://doi.org/10.1038/s41581-021-00533-0
  6. Bird, R. P., & Eskin, N. A. M. (2021). The emerging role of phosphorus in human health.Advances in food and nutrition research, 96, 27–88. https://doi.org/10.1016/bs.afnr.2021.02.001
  7. Weyh, C., Krüger, K., Peeling, P., & Castell, L. (2022). The Role of Minerals in the Optimal Functioning of the Immune System.Nutrients, 14(3), 644. https://doi.org/10.3390/nu14030644
  8. Zimmermann M. B. (2011). The role of iodine in human growth and development.Seminars in cell & developmental biology, 22(6), 645–652. https://doi.org/10.1016/j.semcdb.2011.07.009
  9. Rayman M. P. (2000). The importance of selenium to human health.Lancet (London, England), 356(9225), 233–241. https://doi.org/10.1016/S0140-6736(00)02490-9
  10. Erikson, K. M., & Aschner, M. (2019). Manganese: Its Role in Disease and Health.Metal ions in life sciences, 19, /books/9783110527872/9783110527872-016/9783110527872-016.xml. https://doi.org/10.1515/9783110527872-016
  11. Anderson, R. A. (1997). Chromium in the prevention and control of diabetes. Diabetes metabolism, 23(6), 531-538.
  12. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=cobalt
  13. Costanzo, M., Cesi, V., Prete, E., Negri, R., Palone, F., Cucchiara, S., & Oliva, S. (2020). Chloride channels in the small intestine and the chloride-bicarbonate exchanger downregulated in adenoma in pediatric patients with cystic fibrosis. International Journal of Molecular Sciences, 21(11), 3992.
  14. Buzalaf, M. A., & Levy, S. M. (2011). Fluoride intake of children: considerations for dental caries and dental fluorosis. Monographs in oral science, 22, 1-19.
  15. Hill CR, Shafaei A, Balmer L, Lewis JR, Hodgson JM, Millar AH, Blekkenhorst LC. Sulfur compounds: From plants to humans and their role in chronic disease prevention. Crit Rev Food Sci Nutr. 2023;63(27):8616-8638. doi: 10.1080/10408398.2022.2057915. Epub 2022 Apr 5. PMID: 35380479.
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