The human body derives its nutritional needs from six individual categories: carbohydrates, protein, fat, water, vitamins and minerals. The human body is unable to produce minerals on its own, so it must rely on other sources -- such as plants and animals -- to get them. Minerals are broken down into two main categories: micro minerals -- sometimes called trace minerals -- and macro minerals.
What Is A Mineral?
Minerals are naturally-occurring, inorganic substances formed in the earth's crust. Over time, these minerals make their way to the earth's surface, where they are absorbed by plants. When an animal or human eats a plant, it absorbs the minerals; minerals move up the food chain in this manner. In some cases, we eat minerals in their raw form, such as salt, a major source of the macro mineral sodium.
Macro Minerals
Macro minerals are minerals the human body needs in large quantities in order to survive. Calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur are the seven minerals in this group. The recommended daily intake for these macro minerals varies. On the high end, the average adult needs 4.7 g of potassium a day; in the middle, there's calcium at 1,200 mg and phosphorus at 1,250 mg daily; on the low end, there's magnesium at just 320 to 420 mg a day. The one thing all these macro minerals have in common is that your body needs at least 100 mg daily of each one in order to survive.
Micro Minerals
In addition to the seven macro minerals, your body needs nine micro -- or trace -- minerals as well. In comparison to macro minerals, your body needs a smaller amount -- less than 100 mg -- of micro minerals a day. Copper, chromium, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc are the nine trace minerals. Again, the exact amount of each micro mineral needed by the human body on a daily basis varies. In some cases, like for copper, iodine and manganese, the recommended daily intake is measured in micrograms (ug) instead of milligrams.
Dangers of Inadequate Intake
Not getting enough of these 16 macro and micro minerals can lead to serious health complications. For example, the average adult needs eight to 18 mg of iron a day; prolonged failure to reach this threshold leads to iron deficiency, a condition called anemia. Failure to get the recommended amount of calcium leads to weak bones and, for postmenopausal women, an increased risk of osteoporosis. Iodine helps to regulate the thyroid; its absence in the body leads to issues with metabolism and regulating body temperature. Potassium is key in electrolyte balance, which helps regulate your body's blood chemistry and heal muscles after a strenuous workout.
