Diet & Minerals

Literally meaning "mined from the earth," minerals are noncaloric and inorganic substances needed by the human body to function properly. A few of these functions include regulating your heartbeat, building your bones and transporting oxygen from your lungs to tissues and cells throughout your body. Along with vitamins, minerals come from a diet rich in dairy, fruits, vegetables, grains and meat or protein alternatives. For the greatest nutritional value, eat a wide variety of foods from each category.

Major Minerals

The human body needs seven major minerals including calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur. Calcium and phosphorus make up your bones and teeth. Calcium also helps muscles to contract, nerves to transmit signals and blood to clot. Chloride and sodium, as well as potassium, work synergistically to keep your body fluids in balance. Magnesium is essential for energy production and cell replication. Sulfur aids in oxygen transport, brain function and collagen production. A balanced diet of carbohydrates, fats and protein provide all of these nutrients.

Trace Minerals

You need several minerals, called trace minerals, in much smaller quantities including iron, fluoride, zinc, chromium, copper, iodine, manganese, molybdenum, cadmium, lead, mercury and selenium. These trace elements, found in a wide variety of foods, are essential components of several enzymes and some hormones used by the body for growth, development, reproduction and repair. However, too much of a trace element can be harmful, while too little can cause a deficiency.

Bioavailability

Your body absorbs minerals; however, the amount of each mineral absorbed by the body varies. For instance, only about 30 percent of the calcium you consume is absorbed by the body, while your body absorbs nearly all the sodium you consume. The minerals found in animal foods are more bioavailable, meaning more readily available to the body. Minerals obtained from plants are less bioavailable because plants contain fiber, which binds to minerals, which in turn are excreted from the body. Minerals are water-soluble and can interfere, as well as support, the bioavailability of other vitamins and minerals.

Diet

Generally speaking, the mineral content of fruits and vegetables are associated with the soil quality, including the mineral content, of where the plants are grown. Most commercially sold produce contain a moderate mineral content. Organically grown produce may contain higher concentrations of minerals depending on the growing process, the higher soil quality and the absence of toxins, which can interfere with the growing process. Milk and dairy products are a rich source of calcium, as are collard greens, spinach, kale, tomatoes and broccoli. Whole grains, meats and fish provide the balance of these major and trace minerals.