DIETARY MINERALS

Dietary minerals are those chemical elements that are needed by body in smaller amounts through diet to remain healthy and fit. There are 13 main dietary minerals which are required for good health. 6 of them are needed in relatively higher amounts and they’re known as Quantity or Macro Minerals. The other 7 are required in very small amounts and they’re called Trace Elements. All these dietary minerals perform very important functions and their deficiency can cause severe damage to the body. Brief introduction of these dietary minerals are given below.

Macro Minerals

The daily requirement of these dietary minerals ranges from several hundred to several thousands milligram per day (mg/day). These include Potassium, Sodium, Chlorine, Calcium, Phosphorus and Magnesium.

The main function of both Potassium and Sodium is the regulation of ATP (Adenosine triphosphate) which is necessary for metabolism. Chlorine is required for HCL (Hydrochloric Acid) in the stomach. Both Sodium and Chloride are present in table salt as Sodium Chloride.

Calcium and phosphorus are necessary for bones and teeth health and a balance between them is necessary for their proper function. Calcium is mostly available in milk and milk products (cheese, yogurt etc.).

Magnesium is needed for both ATP function and bones health. 

Trace Elements

The daily requirement of these dietary minerals is between micrograms to few milligrams per day. These include Zinc, Iron, Manganese, Copper, Iodine, Selenium and Molybdenum.

Zinc is necessary for sexual function, growth, skin health and several other functions. Its higher amounts are present in animal foods and few plant sources.

Iron is required for the production of RBCs (Red Blood Cells) which carry oxygen to all parts of body. Liver, meat and green vegetables are good natural sources of Iron.

Manganese is important for metabolism of amino acids, carbohydrates and cholesterol.

Copper deficiency can cause bones diseases, cardiovascular diseases, colon cancer and other disorders. Sea foods, liver, whole grains and chocolate are best sources of copper.

Iodine is necessary for production of thyroid hormones and its deficiency can cause goiter, mental retardation and other diseases. Sea foods are the best source of Iodine and its deficiency is common in areas with low Iodine level in soil. Iodine addition in table salt is used in these areas to overcome its deficiency.

Selenium and Molybdenum are also important trace elements for different body functions.

Precautionary Measures

All these dietary minerals either macro minerals or trace elements are absolutely necessary for regular and healthy function of human body and their necessary amount should be taken through diet but if these minerals are taken in excess to their upper limit then they can also cause several diseases. Therefore, supplementation of these minerals should be avoided unless a medical practitioner advises you for this.

Apart from that, few people can’t absorb the dietary minerals present in supplements. Also in this case, natural sources are best choice and many of them also contain reasonable amount of these dietary minerals and their proper intake can prevent deficiency of dietary minerals.