Minerals: Properties, Benefits And Classification
In addition to air and water, the body needs minerals to stay alive and function. Together with carbohydrates, fats, proteins and vitamins, they are one of the basic nutrients in life.
In the context of nutrition , minerals are chemical elements that are necessary for the body to function properly. They are also used in a variety of important physiological processes for the performance of daily activities.
But despite their vital importance, the human body cannot make them on its own. It is therefore necessary that they be taken in through the diet. This happens primarily through the ingestion of water, plants and food of animal origin. In the following article we explain what minerals exactly are, what benefits they have and how they are classified.
What are minerals?
Minerals are inorganic substances that are needed for the body to function properly. About 4% of the total weight of men is due to the presence of these elements. But the amount that is present in the body has nothing to do with its meaning or function.
In fact, the four main oxygen, hydrogen, carbon and nitrogen are not on the list of these nutrients. These make up 96% of the body weight. The remaining 4% belong to the macro and micro minerals.
In contrast to fats, carbohydrates or proteins, they are not regarded as energy-supplying nutrients. However, they have a regulating effect that is essential for daily activities. Deficiency could lead to illness and nutritional problems.
The role of minerals in the body
Minerals are needed to support certain biochemical processes in the body and also to perform some structural functions. Although they all have specific functions, they can be summarized as follows:
- They are structural components of tissues such as teeth and bones, as well as cells.
- They are also involved in maintaining the acid-base balance.
- They also ensure a good water balance.
- You are involved in the transport of gases.
- They are also necessary for muscle contractions.
- They participate in the metabolism of other substances, such as lipids and glucose. Even with energy storage.
- Micro-minerals play a very important role as enzyme catalysts. In this context, their influence on enzymes with antioxidant effects is worth mentioning.
Potential health benefits
In addition to their functions, minerals are also of interest in science for their health benefits and disease prevention. Therefore, an excess or a deficiency can be linked to an increased risk of chronic diseases.
osteoporosis
Low calcium intake is linked to osteoporosis. While this isn’t the only nutrient that plays an important role. But the mineral is necessary for proper bone formation. Especially in childhood and adolescence.
High blood pressure and heart health
In this case, there is little doubt that dietary potassium is important for people with high blood pressure. Calcium and magnesium are also important. Because they interact with cardiovascular diseases.
While studies raise questions about the potential effectiveness of dietary supplements, the role of diet is recognized. That is why the DASH diet, which consists of a low sodium content, is recommended.
Antioxidant function
Oxidative stress can cause many negative effects in the body, such as: B. Aging, DNA Damage, and Protein Damage. The human body has specialized enzymes. These slow down the deterioration as they have an antioxidant effect. Some elements like selenium, manganese, copper and zinc are involved in these mechanisms.
Classification of minerals
According to the Spanish Nutrition Foundation, these nutrients can be divided into two broad groups: macro and micro minerals. Both are equally important in terms of their role in the body. Their main difference is in the amount required.
The main macro elements
They are needed in amounts over 100 mg per day. Such as calcium, phosphorus, sodium, potassium, chlorine, magnesium and sulfur.
Macrominerals deficiency is one of the most common nutritional deficiencies. This is the case with calcium, which is often found to have a lower intake in men and women from the age of 50. The consequences can be serious long-term health problems, such as: B. Osteoporosis.
Micro or trace elements
These are needed in quantities smaller than 100 mg per day. The elements with an important biochemical function in the human organism are iron, zinc, fluorine, selenium, copper, chromium, iodine, manganese and molybdenum within this category.
Deficiency symptoms of trace elements do not usually occur in healthy people. As long as a varied diet is followed. With the exception of iron, iodine and zinc. But they can also become toxic in some cases if ingested in large amounts over a long period of time.
Minerals are important for maintaining vital functions
Minerals are essential because they are involved in many basic functions of the body, such as oxygen transport, tissue formation, hormone synthesis and enzyme activity. They can be divided into two large groups according to the amount in which they have to be added. All are equally important and are only supplied through food.
A varied diet, adapted to the needs and age of each person, provides all the minerals required on a daily basis. The best sources are vegetables, fish, dairy products, legumes, and nuts.
