Minerals are fundamental building blocks for a healthy body and are necessary for a wide range of biological processes, including bone health, energy production, nerve function, immune system and hormone control. Main minerals such as calcium, magnesium and potassium are required in larger quantities to maintain basic physiological functions, while trace minerals such as iron, zinc and chloride, even though they are only needed in small quantities, play an equally crucial role in human health and well -being. Modern agricultural methods, food processing and lifestyle habits have reduced the mineral content of our diet, and research suggests that up to 92 % of the population May have insufficient levels of essential minerals. This underlines the need for increased focus on mineral intake through a balanced diet and, when necessary, supplementation. This article provides an in -depth review of both the main minerals and the trace minerals, their specific functions, natural sources, the consequences of deficiencies and practical strategies to ensure a healthy mineral balance.
Why is mineral deficiency so widespread?
Mineral deficiency has become a significant health problem globally, and several factors contribute to this. A primary cause is tumbling. Modern agricultural practices such as monoculture, intensive cultivation and use of fertilizers have tapped the soil for essential minerals over time. Plants absorb minerals such as magnesium, zinc and iron directly from the soil, but when the soil is depleted, this is reflected in lower mineral content in the crops. A study published in Journal of the American College of Nutrition found that the mineral content of 43 regular vegetables and fruits have sunk by up to 38 % Since the 1950s, which is partly due to soil erosion and focus on high return crops rather than nutritional value. This means that even a diet rich in plants can be deficient if the soil they grow in is nutrient -poor.
Another essential factor is food processing. Processed foods undergo processes such as refining, heat treatment and preservation, which often remove mineral -rich parts of the raw materials. Such as Losing grains up to 80 % of its magnesium and zinc content when they are refined to white flour, according to research in The Proceedings of the Nutrition Society. This means that although modern diets can be calorie -rich, they are often poor on essential minerals such as calcium, potassium and iron, which contributes to widespread deficiency.
Water filtering Is a third, often overlooked cause of mineral deficiency. Modern filtration systems such as reverse osmosis and charcoal filters not only remove harmful substances such as lead and chlorine, but also useful minerals such as calcium, magnesium and chloride. In areas where people mainly drink filtered water, this can significantly reduce the total mineral intake over time, especially if the water is not reminallized after filtration.
Bad diet reinforces the problem further. The typical western diet is dominated by highly processed foods such as white bread, sugary drinks and ready -made foods, and often contains little mineral -rich foods such as fruits, vegetables, nuts and whole grains. Data from National Health and Nutrition Examination Survey (Nhanes) shows that many do not reach recommended minerals such as magnesium (50 % deficiency in the US), potassium (90 % deficiency) and calcium (70 % deficiency), reflecting a trend towards fast, nutrient -poor meals instead of balanced, whole foods.
Finally, certain groups have a increased need for minerals, which increases the risk of deficiency. Pregnant women require more iron and iodine to support fetal growth and development, as shown in the Guidelines from the Institute of Medicine. Athletes lose minerals such as magnesium, chloride and zinc through sweat during intense exercise, which increases their needs. Older individuals may have reduced absorption ability due to age-related changes in the gastrointestinal system, while people with chronic conditions such as celiac disease or inflammatory bowel disease may have reduced absorption of minerals such as iron and magnesium. These combined factors explain why mineral deficiency is so widespread and why awareness of mineral intake is crucial to maintaining health.
Main minerals and their features
Main minerals are required in larger quantities, typically over 100 mg daily, and are fundamental to the body's basic functions. Here is a detailed overview of the main main minerals and their roles:
Calcium is best known for supporting bone and dental health, where it forms hydroxyapatitis, the mineral that provides the skeleton strength and structure. Beyond this, calcium is essential for muscle contractions, nerve impulse transmission and blood coagulation. When a nerve impulse triggers calcium release in muscle cells, it enables contraction, while calcium also helps to activate coagulation factors in the blood in case of injury. Lack of calcium can cause osteoporosis, muscle cramps, tingling in the fingers and increased risk of fracture, especially in the elderly. Natural sources include dairy products such as milk, yogurt and cheese, green leafy vegetables such as cabbage and broccoli, as well as fortified foods such as plant milk and orange juice. The recommended daily intake for adults is 1000-1200 mg, depending on age and gender.
Potassium Regulates the fluid balance inside and outside the cells, which is crucial for blood pressure control and heart function. As an electrolyte, it balances sodium and supports nerve impulses and muscle contractions, including the heart's rhythm. Research from Nutriters Shows that a high potassium intake can help lower blood pressure by counteracting sodium's effects, reducing the risk of cardiovascular disease. Deficiency can cause muscle weakness, irregular heartbeat, fatigue and in severe cases cardiac arrhythmias. Good sources are bananas, oranges, potatoes, spinach, avocado and beans, with a recommended intake of 2600–3400 mg daily for adults.
Sodium Works in tandem with potassium to maintain fluid balance and is essential for nerve function and muscle contractions. It is found in high amounts in table salt and processed foods such as canned and snacks, but an excessive intake can lead to hypertension and increased strain on the heart. Lack is rare in western diets, but can occur in extreme sweating, dehydration or diarrhea, with symptoms such as headaches, nausea and confusion. Natural sources include seafood, celery and beets, but most receive sufficient sodium from the salt in the diet. The recommended intake is up to 2300 mg daily, but many exceed this.
Magnesium is involved in over 300 enzymatic reactions, including energy production through ATP synthesis, muscle function and nerve transfer. It helps the muscles to relax after contraction, which is important to prevent cramps and promote relaxation, and it also supports mental processes by regulating neurotransmitters. Lack of magnesium can lead to fatigue, muscle spasms, cardiac arrhythmias and increased stress sensitivity, and it is estimated that up to 50 % of the people of the United States get too little. Sources include almonds, pumpkin seeds, whole grains such as oats, spinach and dark chocolate, with a recommended intake of 310-420 mg daily.
Phosphorus Is a key component in bones and teeth along with calcium and is crucial to energy metabolism by forming ATP, the body's energy bout. It also supports DNA and RNA synthesis and cell membrane function through phospholipids. Lack is rare in a normal diet, but can cause weak bones, fatigue and muscle weakness if it occurs. Phosphorus is found in protein -rich foods such as meat, fish, eggs and dairy products, as well as in legumes and nuts, with a recommended intake of 700 mg daily for adults.
Sulfur is an important part of the amino acids cysteine and methionine, which are used to build proteins and enzymes. It supports detoxification processes in the liver by contributing to the production of glutation, a powerful antioxidant, and helps maintain skin, hair and nail health through keratin structures. Deficiency is rare, as sulfur is found in many foods such as eggs, meat, fish, garlic, onions and cross -flower vegetables such as broccoli, but low levels can affect the liver's detoxification ability. There is no specific recommendation for sulfur, as the need is met through protein intake.
Trace minerals and their features
Sporminerals are required in very small quantities, often less than 100 mg daily, but their contribution to health is considerable. Here is a detailed overview of the most central sporm minerals:
Iron is essential for hemoglobind formation in red blood cells, which transport oxygen from the lungs to the body's tissues, and for myoglobin, which stores oxygen in the muscles. It also supports energy production in the mitochondria and the immune system by promoting white blood cell activity. Iron deficiency is the most common mineral shortage globally and can lead to anemia, with symptoms such as fatigue, pale skin, dizziness and shortness of breath. Heme iron from animal sources that live, red meat and poultry are better absorbed (15–35 %) than non-hem iron from plants such as lenses, spinach and fortified cereals (2-20 %), and vitamin C can improve the absorption. The recommended intake is 8 mg for men and 18 mg for women of childbearing age.
Zinc Contributes to the normal function of the immune system by supporting the production of T cells, and it is crucial for DNA synthesis, wound healing and cell growth. It also affects the sense of taste and smell and is important for cognitive development in children. Zinc deficiency can cause impaired immunity, hair loss, slow wound healing, diarrhea and growth inhibition in children. Good sources are oysters (one of the richest sources), red meat, poultry, nuts, seeds and whole grains, but phytates in plants can inhibit the uptake. The recommended intake is 11 mg for men and 8 mg for women.
Copper plays a role in energy production, iron metabolism and the formation of connective tissue such as collagen and elastin, which provides strength to skin, blood vessels and bones. It is also important for the development and function of the nervous system by supporting myelin production. Deficiency can lead to anemia, neurological problems such as numbness, and weak bones. Copper is available in shellfish, nuts, seeds, whole grains and dark chocolate, but excessive intake can interfere with the zinc balance. Recommended intake is 900 µg daily.
Harness Is a powerful antioxidant that protects the cells from oxidative damage through the enzyme glutation peroxidase and supports the function of the thyroid by helping T4 conversion. It also contributes to DNA synthesis and immune systems. Deficiency can cause muscle weakness, fatigue and reduced immunity, while profits can cause selenosis (hair loss, nail problems). Selenium is found in paran nuts (a nut can meet the daily requirement), fish, poultry, eggs and grains, but the contents vary with the soil's harness levels. Recommended intake is 55 µg daily.
Iodine is essential for the production of thyroid hormones (T3 and T4), which regulates metabolism, energy levels, growth and development. Iodine deficiency can lead to the stream, fatigue, weight gain and cognitive impairment, especially in children where it can cause developmental delays. Good sources are joint salt, seafood such as seaweed and cod, and dairy products, with a recommended intake of 150 µg daily for adults.
Manganese Supports bone health, blood coagulation and metabolism of carbohydrates, proteins and fat by acting as a cofactor for enzymes as super oxiddismutase, which reduces oxidative stress. Deficiency is rare, but can cause skeletal deviations, impaired glucose tolerance and neurological symptoms. Sources include whole grains, nuts, legumes and tea, with a recommended intake of 1.8–2.3 mg daily.
Chloride is an electrolyte that works with sodium and potassium to maintain the fluid balance in the body and supports digestion by forming hydrochloric acid in the stomach, which breaks down foods. It also contributes to nerve impulses and muscle contractions. Lack is rare, but can occur in extreme sweating or vomiting, with symptoms such as muscle weakness and dehydration. Chloride is found in salt (sodium chloride), seafood and some vegetables such as celery, with a recommended intake of 1800–2300 mg daily.
Chromium Improves insulin function and helps regulate blood sugar levels, which supports healthy metabolism and can help maintain stable energy levels. Deficiency can result in reduced glucose tolerance and increased risk of insulin resistance, although this is unusual in a balanced diet. Sources are meat, whole grains, broccoli and nuts, with a recommended intake of 25-35 µg daily.
The molybdenum Is a cofactor for enzymes that break down harmful substances such as sulfits and purines in the body, and supports detoxification processes. Deficiency is extremely rare, but can affect the liver function. It is available in legumes, grains and nuts, with a recommended 45 µg recommended daily intake.
Drill Helps the body use calcium and magnesium effectively, supports bone health and can affect the hormone balance (such as estrogen and testosterone) and cognitive function positively. Deficiency is not well defined, but drills are found in fruits such as apples, nuts and vegetables such as avocado, without a specific recommendation as the need is low.
Benefits and effects of minerals
Minerals provide a number of benefits that are crucial to the body's functions:
Bone health: Calcium, phosphorus, magnesium, manganese and drills contribute to strong bones and teeth by forming mineral structures and supporting remineralization. Calcium and phosphorus form hydroxyapatitis, while magnesium and manganese help maintain bone density, which is especially important for preventing osteoporosis in the elderly.
Energy conversion: Magnesium, iron and copper are central to energy production. Magnesium activates ATP, the body's energy bout, iron supports oxygen transport to the mitochondria for cellular respiration, and copper helps with electron transport in the respiratory chain. This ensures that the cells receive sufficient energy for daily activities, physical work and recovery after exercise.
Immune system: Zinc and harness strengthen the body's natural defense system. Zinc promises the production and function of white blood cells that fight infections, while harness protects immune cells from oxidative damage, which can increase the resistance of bacteria and viruses.
Antioxidant protection: Selenium and sulfur (via glutation) act as antioxidants, neutralizes free radicals that can damage cells, DNA and tissue. This helps maintain healthy cell function, reduce inflammation and support long -term health.
Nerve and muscle function: Calcium, potassium, sodium, magnesium and chloride are essential for signal transmission in the nervous system and muscle control. Calcium triggers muscle contractions, magnesium helps the muscles relax, and potassium, sodium and chloride balance electrical impulses in nerve cells and muscle fibers, providing coordinated movements and heart function.
The function of the thyroid: Iodine is indispensable for the production of thyroid hormones that regulate the body's metabolism, temperature and energy level. The harness also supports the thyroid gland by protecting it from oxidative stress and helping with T4 conversion to the more active T3 hormone.
The interaction of the minerals is also critical. For example, magnesium improves calcium absorption, while iron and copper collaborate to support blood production. Zinc and copper compete for absorption, which emphasizes the need for balance. This synergy shows why a varied diet is important to maximize the effects of the minerals.
How to ensure adequate intake?
To ensure a healthy mineral balance and avoid deficiency, the following strategies can be used:
Varied diet: A diet that includes fruits such as apples, berries and oranges, vegetables such as spinach, broccoli and sweet potatoes, whole grains such as quinoa, brown rice and oats, nuts such as almonds and walnuts, seeds such as pumpkin seeds and sesame seeds, seafood such as salmon, oysters and cod, and lean meats and spreads. Variation ensures that all mineral requirements are met, as different foods have unique mineral profiles. For example, seafood provides both iodine and selenium, while nuts are rich in magnesium and manganese.
Limit processed foods: Reduce the intake of refined products such as white bread, sugary drinks, chips and ready -made foods, which often lack minerals and contain additives such as phytates (in grain) and oxalates (in spinach), which can inhibit the absorption of zinc and iron. Instead, choose full, untreated options such as whole grain bread, fresh vegetables and home -cooked food to maximize nutritional value.
Mineral -rich water: If you use filtered water, consider adding mineral drops (containing chloride, magnesium and potassium) or choosing spring water that naturally contains minerals. This can compensate for losses from filtration systems such as the reverse osmosis, which removes up to 95 % of the minerals in the water, according to studies from Water Research.
Supplements if required: For risk groups such as pregnant women (increased iron and iodine requirements), athletes (loss of magnesium and chloride through sweat) or older (reduced absorption), supplements can be useful if deficiencies are detected through blood tests or symptoms such as fatigue, muscle cramps or impaired immunity. For example, iron supplements can treat anemia, but excessive intake can cause toxicity such as nausea and liver damage. Magnesium supplements can help with cramps and stress. Such measures should always be taken in consultation with a doctor.
Regular follow -up: Monitor mineral status through medical visits, especially if you experience symptoms such as persistent fatigue, muscle weakness, hair loss or impaired immunity. Blood tests can measure levels of iron (ferritin), zinc, magnesium and other minerals, and provide the basis for targeted measures such as dietary changes or supplements.
Recording factors should also be considered. Vitamin C in citrus fruits increases the iron absorption from plants, while calcium -rich foods such as milk can inhibit iron uptake if eaten at the same time. Fyths in grain and legumes can reduce zinc and iron absorption, but soaking, germination or fermentation (such as sourdough bread) can significantly improve bioavailability. Iodine absorption can be affected by goitrogens in raw cruciform vegetables such as cabbage, but cooking neutralizes this. Being aware of such interactions can help you maximize the mineral intake.
Disclaimer and reservation
The information in this article is intended for information purposes and should not replace professional medical advice, diagnosis or treatment. The use of mineral supplements or changes in diet should be in consultation with qualified health professionals. The effect of mineral intake can vary from person to person, and Uno Vita AS does not claim that minerals or related products can cure disease. All use is done at your own risk, and we recommend that you consult a doctor before starting new measures, especially if you have underlying health problems. The products should be kept inaccessible to children.
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UNO Vita supports the right to share knowledge of the role of minerals in health within these principles.
References
- "Changes in USDA Food Composition Data for 43 Garden Crops, 1950 To 1999" - Journal of the American College of Nutrition.
- "Why Whole Grains Are Protective: Biological Mechanisms" - Proceedings of the Nutrition Society.
- "Trace Elements" - National Research Council (US) Committee on Diet and Health, Diet and Health: Implications for Reducing Chronic Disease Risk.
- "Minerals" - U.S. National Library of Medicine, MedlinePlus.
- "Scientific Opinion on Dietary Reference Values for Nutriters" - European Food Safety Authority (EFSA).
- "Effects of Micronutrient Supplementation on Human Health" - Cochrane Library.
- "Essential Minerals and Their Role in Health" - Mayo Clinic.
- "Micronutriets and Health" - Harvard T.H. Chan School of Public Health.
- "Nutrient Requirements and Recommended Dietary Allowances" - World Health Organization.
- "Minerals and their role in metabolism" - Journal of Nutrition.
- "Trace Minerals in Nutrition and Human Health" - The American Journal of Clinical Nutrition.
- "Food Sources of Essential Trace Minerals" - U.S. Department of Agriculture.
