Minerals

Minerals
• The natural compounds formed through geological
processes
• In human, minerals are nutrients needed by the
body in small amounts to help it function properly
and stay strong
• Humans need small amounts of about 25 minerals
to maintain normal body function and good health
• 16 are essential nutrients and must be supplied by
the diet
• Minerals are needed for many things in addition
to eating them in the form of nutrients in foods

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Biological functions and health benefits
• Minerals by themselves are inactive chemical
elements, like the iron in a pan or calcium in a
rock
• In the body, mineral nutrients are required to
build tissues
• They are also important for muscle contractions,
nerve reactions, and blood clotting
• They help to maintain acid-base balance, to keep
the body pH neutral and help regulate body
processes, such as in enzyme systems

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• They function in nerve impulse
transmission and muscle contraction
• They help release energy from food
• Some enzymes need metal ions obtained
from minerals to aid chemical reactions in
the body

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Types of minerals
• There are two groups of minerals
1. Major minerals
2. Trace minerals
Major minerals
• Also known as macro-minerals, macro-
elements or bulk minerals
• These are needed in the diet in amounts
of 100 milligrams (mg) or more each day

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Major Minerals
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Chloride
• Potassium
• Sulphur

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Calcium
Functions
• Principal skeletal mineral in bones and teeth,
muscle contraction and relaxation, heart
function, nerve function, intracellular regulation,
extracellular enzyme cofactor, blood clotting,
blood pressure
Deficiency
• Osteoporosis, stunted childhood growth, muscle
cramps, calcium deposits around body, possible
hypertension, colon cancer etc.

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Toxicity
• Rare. Possible imbalance of other minerals, most
notably iron, magnesium, and zinc
• Large amounts of calcium supplements can also
cause constipation (this can be alleviated with
concurrent supplementation of magnesium).
Food Sources
• Milk, cheese, yogurt, legumes, turnip greens

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Phosphorus
Functions
• Component of bones and teeth, acid-base balance,
DNA/RNA structure, energy (as part of ADP/ATP), part
of enzymes cofactor, found in every cell as part of
phosopholipid structures
Toxicity
• Relative deficiency of calcium (>2:1 ratio of
phosphorus:calcium could lead to hypocalcemia)
• General Malaise
Food Sources
• Milk, yogurt, cheese, fish, beef, poultry, eggs, legumes,
pumpkin, grains, carbonated beverages etc.

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Magnesium
Functions
• Bone mineralization, protein synthesis, converting blood
sugar to energy, muscular contraction and relaxation,
proper heart function, nerve transmission
• Deficiencies: May cause weakness, hypertension, heart
arrhythmia, growth failure etc.
Toxicity
• High doses of supplemental magnesium may lead to
diarrhea.
Food Sources
• Beef, tuna, scallops, milk, yogurt, legumes, dark green
vegetables,
• 420mg/day males
• 320mg/day woman

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Sodium
Functions
• Principal electrolyte. Acid-base balance, fluid
retention, muscle contraction, involved in nerve
impulse transmission.
Deficiencies
• Cramping, apathy, depressed appetite.
Toxicity
• Possible hypertension, dehydration, relative
deficiency of potassium
Food Sources
• All meat products, fish, dairy products, table
salt, pickled foods

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Chloride
Functions
• Fluid balance, acid-base balance, aides digestion
in stomach
Deficiencies
• Growth failure, muscle cramps, apathy,
depressed appetite
Toxicity
• Rare, possible vomiting, disturbed acid-base,
hypertension.
Food Sources
• Table salt, meats, , milk, tomatoes, celery, eggs
etc.

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Potassium
Functions
• Major electrolyte. Protein synthesis, fluid balance,
muscle contraction, nerve transmission
Deficiency
• Weakness, paralysis, mental confusion, possible death
Toxicity
• Rare, except from excessive supplementation or renal
disease. Muscular weakness, possible vomiting.
Food Sources
• Abundant in whole (unprocessed) foods, best sources
are potatoes, milk, yogurt etc.

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Sulphur
Functions
• The most abundant mineral in the human body after
calcium and phosphorus
• Component of amino acids, present in keratin which
keeps hair, fingernails and skin strong and healthy, helps
the cells use oxygen efficiently
Deficiency
• Rarely occurs, skin problems or disorders, muscle pain,
nerve disorders etc.
Toxicity
• No toxic effects at doses under 4 g/Kg body weight
Sulphur Sources
• Found in all proteins, milk and milk products, legumes,
cabbage, onions, turnips etc.

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Microminerals
• Also known as trace minerals
• They are dietary minerals needed by the
human body in very small quantities
(generally less than 100mg/day) as
opposed to macrominerals, which are
required in larger quantities

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Trace Minerals
• Iron
• Copper
• Zinc
• Iodine
• Chromium
• Selenium
• Manganese
• Fluoride
• Molybdenum
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Trace Minerals
Iron
Functions
• Hemoglobin formation in red blood cells,
myoglobin formation in muscle, oxygen
carrier, energy utilization, needed to convert
beta-carotene to vitamin A
Deficiency
• Anemia, weakness, headaches, depressed
immunity, behavioral abnormalities
• 45 mg/day above 14 years
• 40 mg/day below 14

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Toxicity
• liver damage, possible increased cancer
and heart disease risk
• Animal Food Sources (heme iron): Beef,
pork, poultry, fish, shellfish, eggs.
• Zn absorption reduced on liquid iron intake
Sources
• Dried fruits, beets, leafy green vegetables,
whole grains, nuts and seeds, pumpkin etc.

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Zinc
Functions
• Transport of vitamin A, sense of taste, wound healing
muscle contraction, immune health. Plays a part in many
enzymes
Deficiency
• Decreased appetite, impaired taste, growth failure in
children, reduced immune function, poor wound healing,
metabolic disturbances
Toxicity
• Fever, vomiting, diarrhea, gastric distress, dizziness, may
interfere with absorption of iron
Food Sources
• Beef, fish, poultry, milk, pumpkin seeds, green peas,
broccoli, whole grains, yogurt etc.

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Copper
Functions
• Absorption of iron, part of many enzymes,
necessary for formation of collagen, regulate
oxygen levels
Deficiency
• Rare. Anemia, bone changes
Toxicity
• Unknown, except in the rare hereditary condition
known as Wilson's disease
Food Sources
• Beef, fish, whole wheat, green leafy vegetables,
bananas, oranges, coffee etc.

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Iodine
Functions
• Component of the hormone thyroxin which aids
in metabolism regulation and fetal development
Deficiency
• Goiter, cretinism.
Toxicity
• Depressed thyroid activity
Food Sources
• Fish, shellfish, milk, iodized salt , foods grown in
iodine rich soil.

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Chromium
Functions
• Energy release, sugar and fat metabolism, protein
transport
Deficiency
• Impaired glucose tolerance (may lead to
diabetes), elevated circulating insulin, disturbed
fat metabolism
Toxicity
• Limited
Food Sources
• Chicken, vegetable oils, whole grains, seeds, black
pepper, green peppers, potatoes etc.

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Selenium
Functions
• As part of two important antioxidant enzymes (Coenzyme
Q10 and glutathione peroxidase), acts as a free radical
scavenger and protects against oxidation
Deficiency
• Anemia (rare), possible increased risk of heart disease
and cancer
Toxicity
• Rare. Digestive disorders, dermatologic lesions
Food Sources
• Seafood, meats, eggs, milk, whole grains, tomatoes etc.

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Manganese
Functions
• Component of a several of enzymes including those
needed for proper use of biotin, thiamin and vitamin C,
component of thyroid hormone, needed for digestion and
utilization of food
Deficiency
• Rare
Toxicity
• Rare. In occupational exposures: Nervous system
disorders, schizophrenia
Food Sources
• Tea, vegetables, legumes, peanuts, fruit juice, apples,
coffee etc.

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Molybdenum
Functions
• Component of a several of enzymes
• Helps the body use iron and burn fats
Food Sources
• Legumes, cereals, meats, organ meat, leafy
vegetables

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Fluoride
Functions
• Bone and teeth formation, decreases
dental caries
Deficiency
• Tooth decay, bone loss
Toxicity
• Fluorosis (discolored teeth)
Food Sources
• Tea, seafood etc.

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