Essential Minerals for the Human Body: Functions, Sources, and Health Benefits
Minerals are vital nutrients that the body needs to perform countless physiological functions—from bone development and immune defense to oxygen transport and cellular metabolism. Although required in small amounts, these micronutrients play big roles in maintaining overall health. Here’s an overview of some of the most important minerals and their functions:
Zinc (Zn)
Function: Supports immune system function, wound healing, and cellular growth.
Sources: Legumes, dairy products, nuts, and seeds.
Iodine (I)
Function: Essential for thyroid hormone production, which regulates metabolism.
Sources: Sea salt, seafood (especially fish), seaweed.
Boron
Function: Contributes to bone health, brain function, and hormone regulation.
Sources: Legumes, dairy products, leafy greens, and fruits like apples and pears.
Sulfur (S)
Function: Supports detoxification, skin health, and connective tissue function.
Sources: Root vegetables, watercress, cruciferous vegetables (like broccoli and cabbage).
Manganese (Mn)
Function: Acts as an antioxidant, supports bone formation and metabolism.
Sources: Whole grains, legumes, nuts, and meats.
Chromium (Cr)
Function: Plays a role in blood sugar regulation by enhancing insulin sensitivity.
Sources: Green beans, whole wheat bran, legumes, and red meat.
Sodium (Na)
Function: Regulates fluid balance, nerve function, and blood pressure.
Sources: Common table salt, processed foods, naturally found in many food items.
Potassium (K)
Function: Crucial for heart muscle function, nerve signaling, and maintaining blood pressure (in balance with sodium).
Sources: Bananas, avocados, coconut water, spinach.
Selenium (Se)
Function: Protects cells from oxidative damage; plays a key role in aging and immune function.
Sources: Nuts (especially Brazil nuts), legumes, turkey, red meat. Especially important in older adults.
Iron (Fe)
Function: Essential for hemoglobin production, oxygen transport, and cellular respiration.
Sources: Red meat, legumes, leafy greens like spinach.
Copper (Cu)
Function: Aids in red blood cell formation, immune defense, iron absorption, and cellular metabolism.
Sources: Nuts, legumes, shellfish, and meats.
Calcium (Ca) & Phosphorus (P)
Function: Both are key for bone formation and cell growth. Maintaining a proper balance between the two is essential.
Calcium sources: Milk, dairy, sesame seeds, chia seeds.
Phosphorus sources: Legumes, poultry, and red meat.
Final Note:
While each mineral plays a unique role in the body, they all work together to maintain internal balance. Deficiencies or imbalances in any of them can lead to health problems, so it’s essential to maintain a varied, balanced diet rich in whole, unprocessed foods.
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