Introduction
Minerals are chemical elements required for proper body functions and are found throughout the food chain. Plants take up minerals from the soil and incorporate them into organic compounds that we eventually eat as food. Animals ingest plant material and incorporate the mineral elements into their bodies. Minerals are thus derived from plants, animals, and inorganic sources such as sea salt or iodized table salt.
Macro vs. Micro
Minerals are naturally occurring elements in the earth and are found in rock formations composed of mineral salts. There are two groups of minerals: macrominerals and microminerals/trace minerals.
Macrominerals are found in large (bulk) amounts and include calcium, magnesium, sodium, potassium and phosphorus. We require larger quantities of these minerals as opposed to trace minerals. Trace minerals are found in small amounts and include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc. Though they are trace minerals and your body requires only small quantities, they are essential for proper health.
Functions
Minerals are stored primarily in the body's bone and muscle tissue. They help form blood and bone and are needed for healthy nerve function. Minerals also regulate muscular tone in the body, including the muscles of the cardiovascular system.
Minerals, like vitamins, function as coenzymes that enable the body to perform various functions. Minerals act like "spark plugs" in the body, causing enzyme reactions that produce energy, for example. In fact, all enzyme reactions involve minerals. Minerals are essential for the proper utilization of vitamins and other nutrients.
Maintaining Ratios
Minerals must be properly balanced in the body and this depends on the ratios of certain mineral levels to each another. For example, it is recommended that calcium and magnesium supplementation occur in a 2:1 ratio. Every two units of calcium should be complemented by one unit of magnesium. Most multi-mineral supplements follow similar ratios.
The level of each mineral has an effect on every other mineral. If one is out of balance, all mineral levels are affected. Mineral imbalances can lead to disease if not corrected. Dietary choices can also influence mineral levels. For example, a high consumption of carbonated beverages increases phosphorus levels in the body (through phosphoric acid used as a preservative). Calcium must be in balance with phosphorus and your body will leech this mineral from your bones to make up a deficit. People with osteoporosis (or those wishing to prevent it) must thus be wary of their beverages of choice ...
Sources
As a result of modern farming practices that have depleted soil nutrients and eroded top soil, many nutritionists recommend that minerals be supplemented in the diet. Due to their diverse, beneficial properties, mineral supplementation should be considered. This preventative approach may help prevent or reduce the negative effects of a number of ailments and conditions over the long term.
Organic produce may be more nutritious as farming practices are radically different from mainstream agricultural practices. See Organic Food for more information. Mineral water may be another source, if you can be confident that impurities have been removed. Seaweed is also an excellent source of trace minerals and suitable if you are a vegetarian or vegan, especially in providing vitamin B12, which is found primarily in animal products. See Foods -- Seaweed for more information.
Precautions
Minerals can become toxic if taken in large amounts over long periods of time. Consult with your nutritionist, naturopath, or other health practitioner to determine the most appropriate strategy for your needs.
For More Information
For more information on specific minerals, browse the listings in this section!
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