Minerals are inorganic substances found naturally as chemical compounds or elements. Even though your body cannot produce minerals, a healthy human body requires minerals to function properly. According to "The Real Vitamin and Mineral Book," food minerals are a part of the chemical fuel in food that helps keep your body's health. Food minerals are also known as mineral supplements or dietary minerals.
Two Types
Macrominerals and microminerals are the two types of food minerals. You have larger amounts of macrominerals in your body, and your body requires more of this type of mineral to function properly. Examples of macrominerals include sodium, calcium, chloride, phosphorus, potassium and sulfur. Microminerals, otherwise known as trace minerals, are found in smaller amounts in your body, and your body requires lesser amounts of microminerals to function properly. Examples of microminerals include iron, fluoride, zinc, copper, chromium and selenium.
Main Functions
According to "Integrative Medicine," minerals support your cells and the structure of your body and help regulate your various body processes. For example, the mineral calcium helps keep your bones healthy, and your body requires iron to produce red blood cells. Furthermore, sodium and potassium help regulate body processes and play an important role in maintaining a healthy nervous system and fluid balance. In addition, food minerals help vitamins and other nutrients in your body work more efficiently.
Intake Recommendations
Common food sources for minerals include fresh fruit, vegetables and protein sources such as meat and beans. You can also consume minerals in supplement form if you do not eat a well-balanced diet. However, according to "Mineral Components in Food," supplement sources of minerals do not provide as many health benefits as consuming minerals from whole food sources. Additionally, some minerals can actually cause harm to your body functions if taken in excess. You should speak with a medical professional before taking any mineral supplement.
Daily Doses
The daily recommended intake of food minerals varies depending on the mineral. For example, according to "The Real Vitamin and Mineral Book," healthy adults should consume a maximum of 1,000 mg of the macromineral calcium per day and 3,500 mg of potassium. On the other hand, a healthy adult should consume a maximum of 15 mg of the micromineral iron per day and 2 mg of copper.
References
- "Mineral Components in Foods (Chemical and Functional Properties of Food Components)"; Piotr Szefer and Jerome Nriagu; 2006
- "The Real Vitamin and Mineral Book (fourth edition): The Definitive Guide to Designing Your Personal Supplement Program"; Nancy Pauling Bruning and Shari Lieberman; 2007
- "Quantum Supplements: A Total Health and Wellness Makeover with Vitamins, Minerals and Herbs"; Deanna Minich; 2010
- "New Encyclopedia of Vitamins, Minerals, Supplements and Herbs: A Completely Cross-Referenced User's Guide for Optimal Health"; Nicola Reavley; 1999
- "Integrative Medicine"; David Rakel; 2002
- "Nelson Textbook of Pediatrics"; Robert Kliegman et al; 2007
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