Minerals are essential nutrients for bodily functions such as vitamins. They are inorganic compounds that the body needs in certain amounts, cannot produce itself, and can be taken through natural foods. It shows activity by clinging to chemical structures. Therefore, it is easy to buy from outside. It is homogeneous and most of them are in solid form. They are found in a variety of animal and plant foodstuffs. They take part in various vital events such as the normal growth of bones and teeth, the preservation of acid-base balance, the balancing of body fluids, the regular functioning of the nervous system, muscles and organs, the activity of enzymes and the synthesis of some substances.
Minerals make up 4% of human body weight. There are about 30 minerals in the human body.
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What are the types of minerals?
Minerals are generally evaluated in two groups:
- Macrominerals (mg): Calcium (Ca), phosphorus (P), sodium (Na), potassium (K), chlorine (Cl), magnesium (Mg) and sulfur (S).
- Microminerals (Trace / trace elements) (mg, µg): Iron (Fe), iodine (I), copper (Cu), manganese (Mn), zinc (Zn), cobalt (Co), molybdenum (Mo), selenium ( Se), bromine (Br), chromium (Cr), fluorine (F), silicon (Si).
Apart from these, there are Ultra trace elements found in the body at µg or ng levels, whose functions are not well understood. Silver (Ag), aluminum (Al), arsenic (As) gold (Au), barium (Ba), cerium (Ce), lithium (Li), nickel (Ni), lead (Pb), tin (Sn), strontium (Sr), titanium (Ti), vanadium (V), mercury (Hg) can be counted in this group.
Some of them (arsenic, aluminum, mercury, cadmium, lead) are toxic.
Where do minerals come from?
Minerals are found in various animal and plant foods, depending on their type. In cases where it cannot be taken from food enough, it can be taken from supplements.
Some foodstuffs and the minerals they contain are:
- Table salt, soy sauce (Na, Cl, Ca),
- Processed foods (Na, Cl),
- Milk and dairy products (Na, Cl, K, Ca, P, S, Cr),
- Bread (Na, Cl, K, Fe),
- Legumes (K, Ca, Mg, S, Fe, Zn, Cr, Cu),
- Vegetables and fruits (Na, Cl, K, Ca, Mg, Fe, Zn, Cr, Cu, Ma),
- Et (Na, Cl, K, P, S, Fe, Zn),
- Offal (Fe, Cr, Cu),
- Table salt (Na, Cl, I),
- Fish (Salmon, sardines etc.) (Ca, P, S, Fe, Zn, F),
- Drinking water (Mg, F).
What are the functions of minerals?
Minerals have many functions in the body. They can do these tasks alone or in balance with each other.
Some of the functions of minerals are:
- Liquid-electrolyte balance (Na, Cl, KP),
- Blood sugar regulation (Cr),
- Nervous system conduction (Na, K),
- Muscle contractions (Na, K),
- Gastric acid secretion (Cl),
- Bone and tooth development (Ca, P, F),
- Hemoglobin production (Fe),
- Energy production (Fe),
- Production of enzymes (Zn, Cu, Ma),
- Embryo development (Zn),
- Production of hormones (I).
- Urogenital functions (Zn)
What is the mineral requirement?
The need for minerals varies according to the age, activity level of the person, whether there is an additional disease or condition (pregnancy, etc.). Taking too much as well as deficiency is harmful for the body, although it varies according to the mineral type.
The need levels of some minerals for the average adult are as follows:
- Calcium: 1 g (max 2.5 mg)
- Chlorine: 1 mg
- Chromium: 25 -35 µg,
- Copper: 900 µg (max 10,000 µg),
- Fluorine: 3-4 mg (max 10 mg),
- Iodine: 150 µg (max 1100 mg)
- Iron: 8-18 mg (max 45 mg),
- Magnesium: 320-420 mg,
- Manganese: 1.8-2.3 mg (max 11 mg),
- Phosphorus: 700 µg (max 4000 µg),
- Potassium: 3.5 mg,
- Selenium: 55 µg (max 400 µg),
- Sodium: 1mg (max 2.4mg),
- Zinc: 8-11 mg (max 40 mg).
Minerals, like vitamins, can be obtained from completely healthy foods. In some cases such as pregnancy, childhood, illness, the need for minerals may increase.
It is necessary to take supplemental vitamin intakes in accordance with the advice of a doctor or dietitian. Sometimes, minerals taken in excess can have negative results in the short, medium or long term.