Power of Minerals: Essential Nutrients for Optimal Health
Did you know that over 70 chemical elements have been identified in the human body, and the need for more than 20 of these bio-elements has been determined? Ensuring an adequate supply of these elements is crucial for maintaining optimal health.
Minerals are the unsung heroes of our diet, often overlooked but indispensable for our overall well-being. They play vital roles in various physiological processes, from supporting bone health to maintaining a robust immune system. Therefore, a diverse and balanced diet is vital in meeting our body's mineral requirements.
Mineral substances in our bodies:
By simplifying, the minerals found in our body can be divided into two groups—macroelements, which account for more than 0.01% of the body (phosphorus, calcium, sodium, potassium, magnesium, sulfur, chlorine), and microelements, which account for less than 0.01% of the body.
The need for some microelements, sometimes referred to as trace elements, in our body has been determined, such as iron (Fe), zinc (Zn), copper (Cu), iodine (I), selenium (Se), manganese (Mn), molybdenum (Mo), fluorine (F), chromium (Cr), cobalt (Co), silicon (Si), vanadium (V), boron (B), nickel (Ni), arsenic (As), and tin (Sn).
At the same time, there is a whole range of elements in our body whose function is still not well known (e.g., aluminum, strontium, barium, rubidium). Also, we need to know that not all minerals are beneficial - some are downright toxic (heavy metals or toxic metals that cause poisoning).
The Importance of Minerals
Minerals are inorganic substances that the body needs in small amounts to function properly. They serve as cofactors for enzymes, essential for catalyzing biochemical reactions in the body. These nutrients are important for bone composition, maintaining the body's pH balance, transmitting nerve impulses, and regulating fluid balance.
Although a person needs minerals in small amounts, the human body does not have sufficient reserves of minerals to survive a long-term deficiency. The amount needed depends on age, gender, and some other conditions. For example, women have an increased need for iron related to menstruation and pregnancy, and athletes have a greater need for sodium because their loss during sweating is high.
At the same time, it must be considered that an excess of mineral substances leads to disturbances in the body's functioning. Overconsumption of most minerals (except sodium) through food alone is almost impossible, but it can happen if you eat too many food supplements and food enriched with minerals.
It is worth considering that absorption also plays a big role in the presence of minerals in the body, and we can influence this ourselves with our behavior.
The absorption of minerals can be hindered by:
drinking too much coffee,
alcohol consumption,
smoking,
some medicines,
some birth control pills,
certain substances found in some foods, e.g., oxalic acid in rhubarb or phytic acid in grains
Mineral losses during heat treatment are significantly lower compared to vitamin losses during cooking, for example. However, some minerals (maybe a significant volume, depending on the food) are removed when food is refined or peeled. For grains, usually, the main concentration of minerals is in the shell of the kernel, so eating more whole grain products and unrefined foods is better for your health.
Common Mineral Deficiencies:
If you eat a varied diet, the risk of mineral deficiency is much lower, but a deficiency of some substances may still occur.
Some of the most common mineral deficiencies include:
Iron: Iron deficiency is one of the most prevalent nutrient deficiencies worldwide, affecting primarily women and children. Without enough iron, the body cannot produce sufficient hemoglobin, leading to anemia and fatigue.
Calcium: Calcium deficiency can be caused by a low calcium intake, but it is often caused by mineral absorption, not the lack of it in the diet. Deficiency has been associated with osteoporosis and bone fractures later in life.
Magnesium: Magnesium deficiency is also common, with symptoms ranging from muscle cramps and fatigue to irregular heartbeat and mood changes. The increased need for magnesium can be affected by physical activity, stress, caffeine intake, and alcohol consumption.
Zinc: Zinc deficiency can impair immune function, wound healing, and growth and development, making individuals more susceptible to infections.
Proceed with Caution: While it may be tempting to turn to food supplements to address potential mineral deficiencies, it's essential to proceed cautiously. Before starting any supplementation regimen, it's crucial to consult with a healthcare professional and undergo appropriate testing, such as blood tests, to determine if you truly need additional nutrients.
Furthermore, relying solely on supplements without addressing dietary deficiencies or underlying health issues may not provide the desired benefits and could even lead to adverse effects. Therefore, prioritizing a balanced diet rich in nutrient-dense foods is the cornerstone of optimal health.
In Conclusion:
Minerals are essential for maintaining various bodily functions and promoting overall health and well-being. Paying attention to our dietary intake and ensuring we consume a diverse range of nutrient-rich foods can help prevent mineral deficiencies and support our body's optimal functioning.
Remember, when it comes to supplementation, always seek guidance from a qualified healthcare professional to ensure your nutritional needs are met safely and effectively. Let's empower ourselves with knowledge and make informed choices to nourish our bodies and thrive.
