Unlike vitamins, minerals are inorganic substances that come from the earth, and your body cannot produce them. They provide many structures in your body, help certain enzymes to convert food into energy and fight infections and prevent diseases. Excessive intake or lacking certain minerals can cause metabolic problems, diseases and other illnesses, according to nutrition professor Gordon Wardlaw of Ohio State University.
Types
Major minerals are the most abundant type of mineral in your body, which make up about 0.01 percent of your body weight. You need about 100mg or more per day from your diet. Trace minerals make up less than 0.01 percent of your body weight, and you need less 100mg a day to function, notes Wardlaw.
Functions
Minerals provide a range of functions in your body. They provide structures for your bones, such as calcium, phosphorus and magnesium. Your body constantly forms and destroys bone cells in a process called bone remodeling that allows growth and maintenance. Sodium, potassium and chloride are electrolytes that help conduct electrical currents in your nervous system and maintain normal blood pressure. Iron is a part of hemoglobin and myoglobin, which are oxygen-carrying compounds of red blood cells. Copper, zinc, manganese and molybdenum work with B-vitamins and enzymes to break down carbohydrates, fats and proteins into digestible forms and convert them into energy.
Warning
Any deficiency or overdose of any mineral will influence how other nutrients work in your body, explains Ellen Coleman, author of "Ultimate Sports Nutrition." For example, too much zinc intake blocks your body from absorbing copper in your intestines. Copper deficiency causes anemia, poor growth and a reduced number of white blood cells. Too much calcium can cause calcium deposits to form in your kidneys, which can lead to kidney stones.
Sources
You can get minerals from almost every source of food, although not every food contains all the major and trace minerals. Meat is high in iron yet it lacks calcium and selenium. The Linus Pauling Institute recommends that you get most of your minerals from plant sources because of their high fiber and low fat content. A 3.5-oz. serving of cooked kidney beans contains 140mg of calcium and magnesium, 8mg of iron and 3mg of zinc. Other good sources of minerals include root and green leafy vegetables, fruits and whole-grain breads and cereals.
Expert Insight
Coleman recommends that you always consult with a physician or dietitian before taking any mineral supplement. The amount of certain minerals you need depends on your current health status, age, sex, body mass and current diet.
References
- Linus Pauling Institute: Minerals
- "Perspective in Nutrition"; Gordon M. Wardlaw; 2002
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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