Dietary minerals

 

What are dietary minerals?

What are dietary macrominerals?

What are dietary microminerals?

What are essential minerals?

What are the health benefits of dietary minerals?

Click here to download dietary minerals charts

 

 

 

What are dietary minerals?

 

Dietary minerals are the chemical elements that are supplied to the body from the foods we take. These are other than the carbon, hydrogen, nitrogen and oxygen. When there is a mineral deficiency, minerals are supplied with mineral supplements.

 

 

 

What are dietary macrominerals?

 

Macrominerals are the minerals that are required in larger amounts.

 

What are dietary microminerals?

Microminerals are the minerals that are required in small amounts.

What are essential minerals?

Essential minerals are minerals that are essential for the proper functioning of the organs and for good health. Both macro and micro minerals are essential for the good health.

 

What are the health benefits of dietary minerals?

 

Macrominerals	Chemical Symbol	Food source	Health benefits
Calcium	Ca	Milk, Yogurt, Cheddar cheese, kale, Broccoli, Bread, Sour cream	Calcium keeps bones and teeth stronger. It involves in the contraction of muscles. It also protects us from bone fractures and osteoporosis.
Chloride	Cl	Table salt, seaweed, rye, tomatoes, lettuce, olives	Produce hydrochloric acid (HCl) in the stomach to digest food. Involves in the balance of body fluids.
Magnesium	Mg	Whole grains, nuts, rice, banana, apricots, legumes, pea nuts, greens, spinach, coriander, fennel	Magnesium involves in metabolic functions. Involves in the production of energy, muscle contractions, synthesis of proteins, maintains heart rhythm, involves in the prevention of asthma, migraine headache, osteoporosis, infertility, fibromyalgia.
Phosphorus	P	Milk, meat, whole grains, cereals, bread. Fruits and vegetables contain very less amounts of phosphorus	Involves in the formation of bones and teeth. It also involves in the production of energy. Phosphorus also involves in the prevention of anxiety, fatigue, malaise, irregular heart beat, glucose intolerance, joint pains. It maintains proper function of kidney.
Potassium	K	Meat, chicken, fish, broccoli, peas, sweet potatoes, spinach, tomatoes, mushrooms, apricots, strawberries, prunes, banana, watermelon	Involves in the synthesis of protein from amino acids, building muscles, maintain acid-base balance, body fluid balance, proper function of heart, muscles, nerves, kidney. Potassium also involves in the maintenance of normal blood pressure.
Sodium	Na	Table salt, Milk, soy sauce, onion salt, garlic salt, meats	Involves in regulation of blood pressure, blood volume, body fluid balance, proper function of muscles and nerves.

Microminerals	Chemical Symbol	Food Source	Health benefits
Cobalt	Co	Meat, liver, sea foods, chicken, cheese, yogurt	Cobalt is required for the biosynthesis of vitamin B12 family of coenzymes. Involves in the formation of red blood cells
Copper	Cu	Green vegetables, prunes, beans, peas, lentils, potatoes, turnip nuts, sweet potatoes, peanuts, sunflower and sesame seeds. Organ meats, seafood	Involves in several enzyme reactions. Forms strong connective tissues. Copper also involves in the production of collagen and utilization of iron and proteins. It has potent antioxidant activity. Copper protects from arthritic inflammation. It also involves in the production of hemoglobin. Helps in the formation of bone mass
Fluorine	F	fluoridated water	Prevents the decay of enamel. Repairs tooth enamel and protects the tooth
Iodine	I	Rich source of iodine comes from seafood (fish) and seaweed. Iodinated salt, eggs, meat and dairy products are also good source of iodine.	Involves in the metabolism of cells. Iodine is required to make thyroid hormones and proper functioning of thyroid gland. Deficiency of iodine may cause goiter, swelling of thyroid gland. Iodine deficiency may cause mental abnormalities
Iron	Fe	Broccoli, kidney beans, peas, rice, spinach, spaghetti, baked beans, chicken liver, beef liver, cod, salmon, pork, turkey, white bread	Iron (Fe) is an important component of hemoglobin that carries oxygen to different parts of the body. It is also important for proper functioning of muscles and organs. It involves in the formation of muscle protein, myoglobin. Iron is also an integral part of proteins and enzymes.
Manganese	Mn	whole grains, leafy vegetables, beans, seeds, nuts, soy products, cabbage, spinach, sweet potatoes	Maintains good bone health, bone metabolism, bone mineral density.
Molybdenum	Mo	Legumes, beans, lentils, grains, and peas	Molybdenum detoxifies liver. It also involves in the breakdown of certain amino acids and excretion of waste products. Involves in the formation of cartilage.
Nickel	Ni	Oatmeal, dried beans, peas, nuts and chocolate	Involves in maintenance and building of the bones
Selenium	Se	Nuts, Brazil nuts, cereals, meat, fish, tuna, crab and eggs	Lowers the risk of osteoporosis and osteoarthritis
Sulfur	S	Egg yolk, meat, fish, poultry, eggs, milk, legumes, onions, garlic, cabbage, turnips and Brussels sprouts	Sulfur is present in four amino acids and involves in protein synthesis. Sulfur also involves in the production of collagen and protection of joints. Sulfur also maintains healthy hair and nails
Zinc	Zn	Beans, nuts, certain seafood, whole grains, cereals, dairy products, oysters, red meat, poultry and shellfish	Zinc involves in the growth, development and repair of the cells and tissues. Protects from cold. Involves in the metabolism of foods.