"Minerals are elements that originate in the Earth and cannot be made by living organisms," according to the Linus Pauling Institute. These minerals are taken from the soil by plants and we obtain minerals either directly from plants or indirectly from the animals that have eaten the plants. While you can obtain minerals from supplements, most minerals are better absorbed when they are in food.
Types of Minerals
The minerals we need are divided into two groups: trace and nontrace. The trace minerals are needed by the human body in small amounts, and many of them are toxic at higher doses. The minerals that go into bones, namely calcium, magnesium, and phosphate, together with sodium and potassium, are needed in quantities that exceed those of the trace elements.
Calcium, Magnesium, and Phosphate: Sources
According to the U.S. Department of Agriculture, the primary dietary sources of calcium are milk products, followed by fruits and vegetables, and grain products. The primary dietary sources of magnesium are vegetables, fruits, grains and nuts, followed by milk, meat and eggs. Humans get phosphates from both food, with milk products being a major source, and food additives, such as the phosphoric acid in cola drinks.
Calcium, Magnesium, and Phosphate: Uses
According to the USDA, besides being the major constituents of the mineral portion of bones, these minerals are essential for other reasons. Calcium is important in control of contraction and dilation of blood vessels, muscle contraction and nerve transmission. Magnesium is used by more than 300 enzyme systems in the human body, including most of those responsible for energy generation. Phosphate is a necessary components of protoplasm, the living portion of the cells that make up the body.
Trace Minerals: Sources
According to the Cooperative Extension at the University of Delaware, the trace minerals, in decreasing order of amount needed, are iron, zinc, manganese, copper, fluoride, molybdenum, iodine, chromium, and selenium. Whole grain products are the primary sources for iron, manganese, and selenium, with meats being the primary sources for zinc, molybdenum, and chromium, and nuts being the primary source of copper. Fluoride is almost exclusively obtained from fluoridated water, although it is present in seafood and whole grain products.
Trace Minerals: Uses
According to the Cooperative Extension at the University of Delaware, the primary use of iron is blood formation and function. Zinc plays a role in body growth and maturation and in tissue repair. Copper is required to use iron effectively and plays a role in bone development. Selenium helps protect cell membranes from deterioration. Iodine is required for proper thyroid function. Chromium and manganese help the body process carbohydrates. Fluoride helps prevent tooth decay. And molybdenum helps the body process other compounds.
References
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center: Minerals
- U.S. Department of Agriculture Library: DRI Report-Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride: Ca
- U.S. Department of Agriculture Library: DRI Report-Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride: Magnesium
- U.S. Department of Agriculture Library: DRI Report-Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride:Phosporous
- Cooperative Extension, University of Delaware: Trace Minerals
Member Comments