Exploring the World of Minerals: A Guide to Understanding Their Functions

Minerals are nutrients that play crucial roles in our bodies. In this article, we will explore the intricate mechanisms and functions of minerals, highlighting their contribution to the maintenance of optimal health.

Minerals play a huge role in the makeup of our planet and even our own bodies. As the building blocks of rocks, gems, ores, and the earth's crust, they form the foundation for everything around us. But they also have a direct impact on our health. There are several minerals that provide immense benefits to our bodies. Magnesium, for example, is necessary for proper muscle and nerve function, while potassium helps regulate fluid balance. It's essential to understand the function of minerals in the body, so we can ensure we're getting enough of these vital nutrients. In this article, we’ll learn about minerals and how they contribute to our overall health.

What Are Minerals?

So, what are minerals? Minerals are inorganic components originating naturally from the earth, soil or water, usually absorbed by plants or consumed by animals. They play essential roles in our diet, serving diverse functions such as contributing to bone structure, improving our immune system, impacting muscle and nerve activity, and regulating the body's water balance. Additionally, they are integral components of hormones, enzymes, and other biologically active compounds.

While a well-rounded diet typically provides sufficient minerals for most individuals, however, there is a rising concern about mineral deficiency, especially among those with chronic illnesses, the elderly, and individuals following diets that exclude certain food groups like vegetarian or vegan diets. Thus, the importance of minerals cannot be overstated, and including certain foods in your diet can help boost their intake.

Types of Minerals

Minerals are broadly classified into two main categories:

Macrominerals:

Macrominerals are also called major minerals because they are needed in greater quantities. These minerals must be acquired from dietary sources since our bodies cannot produce them.

The main macrominerals include:

• Calcium
• Phosphorous
• Magnesium
• Sodium
• Potassium
• Chloride

Microminerals

Microminerals are also called trace minerals because they are needed in smaller amounts. Trace minerals in the diet play a crucial role in a multitude of metabolic processes.

The main microminerals include:

• Iron
• Copper
• Iodine
• Zinc
• Manganese
• Fluoride
• Cobalt
• Selenium
• Chromium

In the next section, we will explore the functions of minerals that are important for supporting essential bodily functions.

Role Of Minerals In The Body

Listed below is the role of minerals in the body:

• Calcium: Calcium helps in maintaining bone structure and is involved in blood clotting, muscle contraction, and nerve transmission. This is one of the most important functions of minerals in the body.
• Magnesium: Magnesium is involved in over 300 enzyme reactions, influencing energy metabolism, DNA synthesis and blood glucose control.
• Iron: Iron is a key component of hemoglobin, and is responsible for transporting oxygen in the blood.
• Zinc: While zinc is required in small amounts, supports immune function, wound healing, and DNA synthesis.
• Selenium: Selenium is important for our immune system and the proper functioning of our thyroid gland.
• Copper: Copper helps in the synthesis of melanin (pigment in the skin, hair and eyes) and maintains optimal immune function.

These minerals for the body collectively contribute to our ability to resist infections, support growth and development, and ensure the efficient functioning of physiological processes.

Sources of Minerals

Here are some food sources of minerals that fuel our bodies and keep us healthy:

• Calcium: Present mostly in dairy products (milk, cheese, yoghurt), leafy green vegetables, and cereals and millets like amaranth and ragi.

  Recipes: Ragi Roti, Kesar Milk

• Iron: Iron mostly comes from red meat, leafy greens, fish (tuna, salmon), and legumes (lentils, chickpeas).

  Recipes: Halim Kheer , Masala Bajra Roti

• Magnesium: Whole grains, nuts and seeds (pumpkin seeds, almonds), leafy green vegetables (like spinach), legumes (black beans, kidney beans), and eggs.

  Recipes: Egg Omelette with Veggies, Vegetable Salad With Nuts

• Zinc: Zinc is found in meat, dairy products (milk, cheese), nuts and seeds (cashews, pumpkin seeds)

  Recipes: Chickpea Paratha, Fruit Yoghurt

• Copper: You can boost your intake of copper from nuts (cashews, almonds), and seeds (sunflower seeds, gingelly seeds)

  Recipes: Sunflower Seed Butter, Sesame Pumpkin Millet Paratha

• Potassium: Foods rich in potassium include bananas, citrus fruits (oranges, lemons), potatoes and leafy green vegetables (spinach)

  Recipes: Banana Smoothie, Palak Curry

• Selenium: Selenium can be mostly found in grains and legumes like chickpeas and soybeans, as well as nuts and seeds.

  Recipe: Chana Soya Cutlet, Chickpea Jowar Bhel

Conclusion

Understanding the role of minerals like calcium and potassium is important for making informed decisions and fostering a well-balanced diet. Make sure to speak with a healthcare practitioner if you’re unsure about taking any kind of mineral – it is always better to be safe than sorry! Lastly, keeping an eye out for mineral-rich and nutritious foods while ensuring we avoid unhealthy processed foods is key for optimal well-being.