Minerals are found in the earth, passed along to plant life, then consumed in the diet for the nourishment of tissues. Only small amounts are necessary for proper body functioning. They are classified as either macrominerals, which include the electrolytes, or trace elements. There are five minerals among the many that are essential to human life that appear most abundantly in the human body.
Calcium
As the most abundant mineral in the body, the skeletal system depends on calcium for structural processes. Too little can lead to issues like osteoporosis. Extremely high intakes of calcium, however, can lead to poor absorption of other minerals including manganese, iron and zinc. You can find 98 percent of the body's calcium in the bones, 1 percent in the teeth and 1 percent in other tissues. Even though it is a small amount, this 1 percent in tissues is necessary for metabolic reactions to properly take place. For example, if the muscles do not have enough calcium, they refuse to relax from a contracted position, resulting in the painful condition of a cramp. Calcium is found in milk, as well as leafy green vegetables such as mustard greens.
Phosphorus
Phosphorus can be found in every cell in the body, but is most predominant in the teeth and bones. Just behind calcium, it is the second-most abundant mineral in the body. The mineral plays a vital role in the formation of the skeletal system. It is also essential for proper utilization of dietary carbohydrates, fats and protein in the cells and tissues. Fish, eggs and dairy are just a few dietary sources of phosphorus.
Potassium
Heart function is greatly affected by potassium, as are the muscles and nerves. The third-most abundant mineral in the body, it works in conjunction with sodium for proper transmission of signals from the nervous system. Acidity and blood pressure are also regulated by potassium. The body's cells house about 98 percent of the potassium in the human body. Common potassium-rich foods include baked sweet potatoes, white beans and fish.
Magnesium
Green vegetables are a significant source of magnesium due to the amount of this mineral in chlorophyll, which gives the vegetables their green color. It is the fourth-most abundant mineral found in the human body. About 50 percent of the mineral is found in the bones, while the rest helps make up the internal organ cells and body tissues. It is vital for proper functioning of the muscles and nerves. Magnesium is also used in the conversion of blood sugar to energy. For dietary magnesium, spinach, salmon and beans are all good sources.
Sodium
The body only contains about half as much sodium as potassium, yet they work together intricately in nerve and cell function. This mineral is the fifth-most abundant in the body and assists in regulation of the amount of fluid outside of the cells. In fact, close to 60 percent of the body's sodium is in extra-cellular fluids. Approximately 30 percent is in the bones, with the other 10 percent found inside the cells. While a deficiency is rare, sodium can be lost as a result of excessive sweating, vomiting or diarrhea. A decrease in blood pressure along with nausea and dizziness may follow. Food sources of sodium include barley, beets, cottage cheese and celery.
References
- Human Nutrition: Minerals
- Dummies: What Minerals Are Essential to a Healthy Diet?
- "Prescription for Nutritional Healing;" Phyllis A. Balch; 2000
- "Diet & Nutrition: A Holistic Approach;" Rudolph Ballentine, M.D.; 2007
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