Though small, minerals are a large part of a balanced diet. Your body requires minerals to convert food into energy, to prevent dehydration and to regulate the function of your heart and your skeletal, muscular and nervous systems. Understanding the function of minerals in your body and knowing how to incorporate them into your diet is important for your overall health.
Identification
Minerals are tiny inorganic substances that originate in rocks and exist in one form or another everywhere on Earth. In rock form, minerals remain largely inaccessible to the plants and animals that depend on them to survive and thrive. However, as they are relentlessly weathered by wind and water, the rocks break down into smaller and smaller components, until they eventually become soil, clay and sand. In these broken-down forms, minerals can be readily absorbed by trees and plants. When animals eat the plants, they absorb the minerals. The minerals then eventually make their way through the food chain.
Types
MedlinePlus explains that there are two types of minerals: macrominerals and trace or microminerals. Your body requires large amounts of macrominerals and small amounts of trace minerals. However, trace minerals are just as important as macrominerals. Macrominerals include calcium, chloride, magnesium, phosphate, potassium and sodium. Trace minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc.
Dietary Significance
Mineral deficiencies can lead to a variety of illnesses. Though people in the United States do sometimes have an insufficient intake of specific minerals due to poor diet, serious deficiencies are rare and usually stem from to malabsorption disorders, in which the body is unable to properly absorb and use nutrients. People with these disorders, or those with allergies or strict diets need to make sure that they take in enough minerals.
Mineral overdoses can also be dangerous. Overdoses pose more of a health risk than deficiencies. It's difficult to overdose on minerals through diet. Most overdoses occur through misuse of supplements.
Function
Merck's online medical reference notes that macrominerals regulate your brain, heart, muscle and bone formation and function. They also help produce electrolytes, which balance the amount of fluid in your cells, support proper nerve function and maintain your acid-base balance.
Trace minerals help form the enzymes and hormones that govern your metabolism. Some have other important functions, as well. Iron helps your red blood cells transfer oxygen to all of your other cells. Chromium and selenium are antioxidants. Copper helps form red blood cells, bone and connective tissue and fluoride supports the health of your bones and teeth.
Dietary Sources
A balanced diet consisting of lean meats, fish, dairy products, fruits and vegetables, and whole grain -- including wheat, oats and bran -- should provide you with sufficient amounts of the minerals you need. Meats contain selenium, sodium, phosphorous, zinc and iron. Fish and shellfish contain iodine and fluoride. Dairy products contain phosphorous, calcium and potassium. Fruits and vegetables contain copper, calcium, potassium and molybdenum. Whole-grain cereals, including wheat, oats and bran, contain molybdenum, magnesium, copper and chromium. Fortified cereals contain iron and calcium, as well.
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