Minerals are essential nutrients, but the body cannot produce them itself. Which ones are there and why do we need them?
What are minerals?
Minerals are inorganic nutrients that are essential for the body. However, the body cannot produce them itself - therefore they must be taken in with food. Minerals are divided into so-called bulk elements and trace elements.
Bulk elements are indispensable for the functions of the heart, brain, bones, and muscles and are needed in large quantities. The body needs trace elements in smaller quantities, primarily for certain metabolic functions.
Overview of the most important minerals
The body needs the following minerals:
Quantity elements
Sodium
Potassium
Magnesium
Calcium
Chloride
Sulfur
Phosphate
The concentration of these bulk elements in the body is more than 50 mg/kg body weight. However, there is one exception to the rule: the concentration of iron in the body is 60 mg/kg body weight, but it is still considered a trace element.
Trace elements
Copper
Iodine
Chrome
Manganese
Fluorine
Zinc
Iron
Selenium
molybdenum
The concentration of trace elements is less than 50 mg/kg body weight. By the way: In Germany, many people suffer from iodine deficiency, as our cattle pastures and arable soils hardly contain any trace element. Among other things, an iodine deficiency can lead to an enlargement of the thyroid gland. However, those who frequently use iodized salt and put sea fish on their diet several times a week can prevent this.
Why do we need minerals?
In contrast to vitamins, minerals are chemically relatively simple. While vitamins are responsible, among other things, for supplying the body with energy, minerals perform other tasks. These include:
Maintenance of tissue tension
Transmission of stimuli
Building up of teeth, bones, blood cells, and hormones
Activation of enzymes
It is important to know that many of the minerals take over several functions in the body. Calcium, for example, is not only responsible for building teeth and bones but also influences muscle function and blood clotting.
Nutrition: How do I take in enough minerals?
To be optimally supplied with nutrients, you should rely on a balanced and healthy mixed diet. With the help of the right diet, we can prevent deficiency symptoms caused by a lack of minerals (or too few vitamins). The daily requirement is defined in the so-called Recommended Dietary Allowance, RDA for short. However, the amounts stated are only valid for healthy people - people with a disease have
Is each mineral used in the same way?
In fact, how well the body can utilize minerals depends on several factors. For example, the composition of the respective food or the form in which it is present in the food plays a role. Iron is another good example: the body can absorb the so-called trivalent iron from animal products such as meat or fish much better than the so-called bivalent iron from plant products. But: Vitamin C improves the body's absorption of iron. If you combine your food intelligently, you can support your body in its optimal absorption.
Reading tips: Everything over the iron deficiency and trace elements you experience here. We also explain how you can recognize underactive and overactive thyroid glands.