Just as carbohydrates, proteins, healthy fats and vitamins are important in a balanced diet, minerals are also necessary for functional living and optimal health. Family Health News explains that 96 percent of our bodies is composed of the minerals carbon, hydrogen, oxygen and nitrogen. The final 4 percent is composed of the remaining minerals that play a role in the function of the human body.
Origin of Minerals
Minerals are found in the ground and soil. Therefore, primary food sources that contain the highest amount of minerals are foods that come from the ground, namely fruits, vegetables and grains. These food sources extract minerals from the soil as they grow. Secondary food sources for minerals are found in products from animals that eat plants, including meat and dairy products.
Types
Dietary minerals are grouped into two categories, depending on the body's need for them. Macrominerals, known as electrolytes, include sodium, chloride, potassium and inorganic sulfate; they are needed in abundance in the body. Trace minerals, arsenic, boron, calcium, chromium, copper fluoride, iodine, iron, magnesium, manganese, molybdenum, nickel, phosphorous, selenium, silicon, vanadium and zinc, are needed in lower quantities. A deficiency in any of these minerals can cause illness, disease or complications, depending on the severity of the deficiency and the need for that particular mineral in the body.
Functions
Minerals play an endless role in the functionality of a healthy human body, from bone structure to regulating blood levels to metabolism. For example, calcium plays an essential role in blood clotting, muscle contraction, bone development and nerve transmission. Chromium helps regulate blood glucose levels. Copper helps break down and use iron. Manganese helps form bones and plays a role in cholesterol and carbohydrate metabolism.
Food Sources
Each food group provides mineral sources, which is why consuming a balanced and varied diet is essential. Fruits and vegetables are good sources for potassium, while whole grains contain magnesium, selenium and chromium. Red meat provides iron and zinc, and nuts and seeds provide copper and manganese.
Recommended Daily Intake
The Dietary Reference Intake is a system implemented by the U.S. Department of Agriculture that assesses and plans diets for healthy individuals. A part of this system is the Recommended Dietary Allowance which suggests the average daily dietary nutrient intake level sufficient for 97 to 98 percent of the population. It is divided by age group and sex. The USDA also lists Daily Values, or DV, on food labels for nutrients, based on a 2,000-calorie diet. For example, the DV for sodium and potassium are 2,300mg and 4,700mg respectively.
Deficiency and Toxicity
Consuming too much or not enough of the minerals can cause health complications and diseases. This is why it is critical that you strive to follow a balanced, nutrient-dense diet. A deficiency in iodine may cause goiter, a thyroid disease. Iron is needed to regulate blood levels and transfer oxygen throughout the body; a deficiency in iron causes anemia.
R. Elaine Turner, Ph.D., associate dean for the College of Agricultural and Life Sciences from the University of Florida explains in a 2006 Family and Consumer Science document that consuming more minerals than needed can be harmful. Excessive amounts of a mineral can be toxic, with side effects ranging from constipation to damaged organs. If you choose to use mineral supplements, choose supplements that contain no more than 100 to 150 percent of the DV for each mineral, she explains.
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