When the body has too little iodine, thyroid hormone production slows, causing sluggishness and weight gain as well as other health concerns.Having too little can also cause problems. A minor overload of manganese can exacerbate iron deficiency.Too much of one can cause or contribute to a deficiency of another. Trace minerals can also interact with one another, sometimes in ways that can trigger imbalances. Note that iron is considered to be a trace mineral, although the amount needed is somewhat more than for other microminerals. The body needs trace minerals in very small amounts.
Nuts and seeds legumes leafy, green vegetables seafood chocolate artichokes “hard” drinking water Meat, fish, poultry, eggs, milk, processed foods (including soda pop)įound in bones needed for making protein, muscle contraction, nerve transmission, immune system health Important for healthy bones and teeth found in every cell part of the system that maintains acid-base balance Milk and milk products canned fish with bones (salmon, sardines) fortified tofu and fortified soy milk greens (broccoli, mustard greens) legumes Important for healthy bones and teeth helps muscles relax and contract important in nerve functioning, blood clotting, blood pressure regulation, immune system health Meats, milk, fresh fruits and vegetables, whole grains, legumes Table salt, soy sauce large amounts in processed foods small amounts in milk, meats, breads, and vegetables
Needed for proper fluid balance, stomach acid Table salt, soy sauce large amounts in processed foods small amounts in milk, breads, vegetables, and unprocessed meats Needed for proper fluid balance, nerve transmission, and muscle contraction Sulfur helps stabilize protein structures, including some of those that make up hair, skin, and nails. Three other major minerals-calcium, phosphorus, and magnesium-are important for healthy bones. Sodium, chloride, and potassium take the lead in doing this. One of the key tasks of major minerals is to maintain the proper balance of water in the body. The two tables below list minerals, what they do in the body (their functions), and their sources in food.
The amounts needed in the body are not an indication of their importance.Ī balanced diet that includes a variety of foods from all food groups usually provides all of the essential minerals. These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. These essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. Minerals have a wide variety of functions and may be utilized in the body for many functions, or only a few selective functions. Many minerals are required for human life and human health. A mineral is an inorganic substance that is naturally occurring from the ground and usually has a crystalline structure.
Are macro minerals essential minerals series#
This is post 6 in a seven-part series about the nutrients that our body needs to function optimally.
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