Minerals
Minerals are atoms of certain chemical elements that are essential for body processes. Minerals are inorganic, meaning that they do not contain the element carbon. They are either produced by our body, or we obtain them by eating certain foods that contain them. They are ions found in blood plasma and cell cytoplasm, such as sodium, potassium, and chloride. In addition, minerals represent much of the chemical composition of bones (calcium, phosphorus, oxygen). They also contribute to nerve and muscle activity (sodium, potassium, calcium). Minerals serve several many other functions as well. There are 21 minerals considered essential for our bodies. Nine of the essential minerals in the body account for less than .01% of your body weight. Because of the small amount of these minerals that our body needs, we call them trace minerals. The 12 most important minerals and theirfunctions are listed below:
Mineral |
Source
|
Use in the body
|
Calcium (Ca)
|
Calcium can be found in dairy products, dark green
vegetables and legumes.
|
It contributes to bone and teeth formation. In addition,
calcium also contributes to nerve and muscle action, and blood clotting.
|
Chloride (Cl)
|
Chloride is mainly found in table salt.
|
It plays a role in the acid-base balance, stomach acid
formation, and body water balance.
|
Copper (Cu)
|
Copper can be found in seafood, nuts, and legumes.
|
It participates in the synthesis of hemoglobin and
melanin.
|
Flourine (F)
|
Flourine is evident in flouridated water, tea, and
seafood.
|
It accounts for the maintenance of teeth, and perhaps the
maintenance of bone as well.
|
Iodine (I)
|
Iodine is a component in iodized salt, marine fish and
shellfish.
|
Although a very small amount is needed for our body,
according to some, iodine still plays a role in our body's function. It can
also be found in seaweed. It is needed for the thyroid hormone.
|
Iron (Fe)
|
Iron can be found in green leafy vegetables, whole grains
foods, legumes, meats, and eggs.
|
It is needed for composition of hemoglobin, myoglobin, and
certain enzymes.
|
Magnesium (Mg)
|
Magnesium is found in whole grains foods, and in green
leafy vegetables.
|
It is the coenzyme found in several enzymes.
|
Phosphorus (P)
|
Phosphorus can be found in meat, poultry, and whole grain
foods.
|
It serves as components of bones, teeth, phospholipids,
ATP, and nucleic acids.
|
Potassium (K)
|
Potassium is widespread in the diet, especially in meats
and grains.
|
It deals with muscle and nerve function, and also is a
major component of intracellular fluid.
|
Sodium (Na)
|
Sodium is found in table salt, is a major component of
water and also widespread in the diet.
|
It participates in the functioning of muscles and nerves.
|
Sulfur (S)
|
Sulfur is found in meat and diary products.
|
It is a component of many proteins.
|
Zinc (Zn)
|
Zinc is found in whole grain foods, meats, and seafood.
|
It is a component of many enzymes.
|
