Minerals are inorganic substances found in soil, water, foods, and inside the earth. They exist in pure form as crystals. They are essential for the functions and health of various body organs. Some of them play a role as antioxidants. Our bodies need them in limited sufficient amounts to develop and function properly.
In this article, minerals are discussed in detail in health terms, what they are, their types, their functions, and foods. So you should read this complete guide from start to end. Let’s go.
What are Minerals?
Minerals are the essential micro nutrients needed to function and grow different body organs properly. They play a role in developing strong bones and teeth, normalizing heartbeat and blood pressure, brain and skin health, and more. They are formed through geological processes.
Minerals are solid chemical compounds found naturally and have crystalline structures actually and the same properties. They are essential for our health including calcium, iron, sodium, magnesium, zinc, copper, chloride, etc. These are classified into 2 types.
Types of Minerals
Types of minerals are the following:
- Trace or Micro minerals
- Major or Macro minerals
What are Trace Minerals?
Trace minerals are also known as micro minerals. These are essential and required for our bodies to be healthy and develop properly. The recommended daily allowance value is between 0.2 and 15 milligrams (mg). The main microminerals essential for our health include.
Iron
Iron is essential for different purposes. It is essential for the body to grow, develop, and function properly. It plays a role in making hemoglobin which is essential for transporting oxygen in blood from one to other parts of the body.
Zinc
Zinc is essential for the immune system, metabolism, skin health, DNA synthesis, wound healing, etc. It is also essential for the growth of the body and senses like smell and taste. It helps you to protect against acne, inflammation, and other health conditions.
Copper
Copper is essential for normal growth and development. It helps in the formation of red blood cells, absorbing iron, making energy, and maintaining blood vessels, immune system, and bones healthy.
Chromium
Chromium is essential for metabolism and improving insulin sensitivity, It is not the most essential mineral so don’t worry, you will not experience any health issues. But it is a good idea to include a small quantity in your diet. There are two types of chromium, trivalent chromium is safe for you and hexavalent chromium is toxin and harmful for you.
Selenium
Selenium is essential for our health. It supports the body to produce antioxidant enzymes that help to protect cells and tissues from damage. It also plays an important role in producing thyroid hormones. It is essential for the immune system, DNA synthesis, and reproduction process.
Manganese
Manganese is beneficial for wound healing, blood clotting, metabolism, bone formation, and the immune system. It is essential for reproduction, brain health, the nervous system, and the treatment of inflammatory disorders. It has strong antioxidant properties that protect cells and tissues from damage.
Iodine
Iodine is also essential for producing thyroid hormones. These hormones play a role in regulating metabolism, developing bones, and brain of a baby during pregnancy and infancy.
Fluoride
Fluoride is the iconic form of fluorine. Fluoride is a mineral that is essential for strengthening teeth and bones and protecting them from cavities.
Cobalt
Cobalt is a mineral and it is also a part of vitamin B12, which is essential for producing red blood cells, maintaining the nervous system, and preventing anemia. It helps the body to regulate metabolism and use vitamin C and iron efficiently.
Molybdenum
It is essential for the metabolism and processing of genetic material. It activates the enzymes to break down the toxic substances and stop them from building up.
What are Major-Minerals?
Major-minerals are also known as macro minerals. Macro minerals are required in large amounts for our bodies. They are essential for the development and maintenance of strong bones, teeth, muscles, blood pressure and sugar levels, and more. The main macro minerals essential for our health include.
Calcium
Calcium is essential for different organs of the body. It is essential for developing bones and teeth and maintaining them stronger and in structure. Calcium has also other benefits like muscle movement and helps muscles to move properly and to be stronger.
Phosphorus
Phosphorus is essential for different body functions. It works with vitamin D and calcium to develop bones and teeth and keep them stronger. It is beneficial for proper muscle movement, DNA and cell membranes, and balancing vitamins and minerals. It activates enzymes to filter wastes and keep blood pH within a normal range.
Sodium and Chloride
If we combine 40% sodium and 60% chloride then it is known as salt. Salt is used as a flavor food. It is essential for regulating fluid balance, producing digestive liquid in the stomach known as stomach acid, and more. Too much salt may be harmful and cause high blood pressure.
Magnesium
Magnesium improves mood, sleep, energy, exercise performance, and blood sugar levels. It supports the immune system, muscles, nervous system, and bone health.
Potassium
Potassium plays a role in maintaining fluid balance, blood pressure, and muscle functions. It is also beneficial for heart health, the nervous system, and the kidneys.
Sulfur
Sulfur is a mineral needed in small amounts. It is also essential for for healthy hair, skin, nails, and the production of certain amino acids.
Foods Rich in Minerals
Minerals are micro nutrients essential for our body’s functions and overall health. The body can not produce them on its own but they can be gained from the following foods rich in minerals.
- Water and dairy products
- Nuts and seeds
- Leafy greens and cruciferous vegetables
- Fish
- Whole grains
- Fruits
- Beans, lentils, peas, and legumes
- Dark chocolate
- Red meat
Deficiency Symptoms of Minerals
Deficiencies such as deficiency of calcium, iron, etc. occurs due to many factors and health conditions. Here I listed the deficiency symptoms of minerals that are the following:
- Weakness or tiredness
- Abnormal heartbeat
- Weak immune system
- Muscle weakness or cramps
- Other symptoms: Constipation, bloating, abdominal pain, diarrhea, nausea, vomiting, loss of appetite, poor concentration
How are minerals formed?
Minerals are generally formed in a variety of ways such as crystallization, precipitation, and biological processes, etc.
Crystallization
They crystallize from magma or lava when it cools down. Some of them crystallize at very high temperature while others at low temperature.
Precipitation
They come from aqueous solutions, such as hot water, evaporating lakes, or seawater. Examples that are acetic include quartz, calcite, halite (table salt), and gypsum.
Biological processes
Calcite is a common mineral found in shells, while apatite is a common mineral found in teeth and bones.
Metamorphism
Minerals in existing rocks are transformed into new when exposed to varying conditions of heat, pressure, and water. Metamorphic rocks form when igneous and sedimentary rocks change.
Weathering
They are unstable at the Earth’s surface can transform into other minerals.
How many minerals does the body needs
Janice R. Hermann, Ph.D., RD/LD says that the body needs 13 essential minerals:
Major minerals
Needed in amounts of 100 milligrams (mg) or more each day. These include calcium, phosphorus, magnesium, potassium, sodium, chloride, and sulfur.
Trace minerals
Needed in smaller amounts (less than 100 mg each day). These include iron, zinc, iodine, copper, manganese, selenium, chromium, and molybdenum.
They are essential for growth, development, movement, energy production, and other metabolic activities.
Conclusion
Finally, minerals are the building blocks of a strong, well-functioning body. From strengthening your bones and teeth to regulating your heartbeat and boosting your immune defenses, these natural inorganic compounds are indispensable.
Get the full spectrum of minerals—both macro and trace—to harness their benefits for energy production, metabolism, and overall well-being. Whether you’re improving your diet, planning your next meal, or simply exploring nutritional science, this guide empowers you with the knowledge to make informed, healthy decisions.
Remember, a balanced intake of mineral-rich foods not only improves your physical health but also supports mental clarity and vitality. By prioritizing these essential nutrients, you pave the way for a life full of energy, resilience, and long-lasting wellness.
Step into a world where every bite counts, and let minerals be your guide to a vibrant, healthier future Start your journey today by incorporating these nutritional powerhouses into your daily routine, and experience the transformative impact of a truly balanced diet. Note: This is for informational and educational purposes only. For medical advice or diagnosis consult a professional.
