Minerals are inorganic elements essential for various physiological processes, including bone formation, nerve function, enzyme activity, and fluid balance. Unlike vitamins, minerals are not synthesized by the body and must be obtained through diet.

Types of Minerals

Minerals are classified into macrominerals (major minerals) and trace minerals (microminerals) based on the body’s daily requirement.

1. Macrominerals (Major Minerals) – Needed in Larger Amounts

Mineral	Function	Sources	Deficiency Effects
Calcium (Ca)	Bone/teeth strength, muscle contraction, nerve function	Dairy, green leafy vegetables	Osteoporosis, rickets, muscle cramps
Magnesium (Mg)	Enzyme function, muscle and nerve health	Nuts, seeds, whole grains	Muscle spasms, arrhythmias, seizures
Sodium (Na)	Fluid balance, nerve signaling	Table salt, processed foods	Hyponatremia (confusion, seizures)
Potassium (K)	Muscle function, heart rhythm, fluid balance	Bananas, oranges, potatoes	Arrhythmias, muscle weakness
Phosphorus (P)	Bone health, ATP production	Dairy, meat, fish	Bone pain, weakness
Chloride (Cl)	Maintains pH and fluid balance	Table salt, vegetables	Acid-base imbalance, weakness

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2. Microminerals (Trace Minerals) – Needed in Small Amounts

Mineral	Function	Sources	Deficiency Effects
Iron (Fe)	Hemoglobin synthesis, oxygen transport	Red meat, spinach, lentils	Anemia, fatigue, weakness
Zinc (Zn)	Immunity, wound healing, enzyme function	Meat, shellfish, nuts	Poor wound healing, hair loss
Copper (Cu)	Iron metabolism, antioxidant function	Shellfish, nuts, seeds	Anemia, weak bones
Iodine (I)	Thyroid hormone production	Iodized salt, seafood	Goiter, hypothyroidism
Selenium (Se)	Antioxidant, thyroid function	Brazil nuts, fish	Keshan disease (heart problems)
Fluoride (F)	Tooth enamel protection, bone health	Fluoridated water, fish	Dental cavities, weak bones
Manganese (Mn)	Bone formation, enzyme function	Whole grains, nuts	Weak bones, skin issues

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General Uses of Minerals in the Body:

Bone Health: Calcium, phosphorus, and magnesium are essential for strong bones and teeth.

Blood & Oxygen Transport: Iron is critical for hemoglobin in red blood cells.

Muscle & Nerve Function: Sodium, potassium, and magnesium regulate nerve impulses and muscle contractions.

Enzyme Reactions: Zinc, copper, and manganese support various enzymatic activities.

Thyroid Function: Iodine is crucial for thyroid hormone production, affecting metabolism.

Fluid & pH Balance: Sodium, potassium, chloride, and phosphorus maintain electrolyte balance.

When to take caution:

• Excess sodium → Hypertension, cardiovascular disease.
• High iron levels → Hemochromatosis (organ damage due to iron deposition).
• Excess calcium → Kidney stones, heart risks.
• Too much fluoride → Dental and skeletal (fluorosis) weakness.

When to Supplement?

• Iron deficiency anemia → Iron supplements.
• Osteoporosis risk → Calcium + Vitamin D.
• Electrolyte imbalances (after dehydration, illness).
• Thyroid disorders → Iodine in hypothyroidism.