Dietary Minerals - Why do you need them?

Ever wondered about dietary minerals? Whenever there is discussion about what constitutes a healthy diet, a great deal of emphasis is made on the "standard food groups" - that is, proteins, carbohydrates, vitamins, and fats. A good number of diet programs will provide detailed information on the portions of each of these standard food groups that one requires to stay healthy.

The problem is that several programs do not devote as much attention to another key nutrient group - dietary minerals. Yet the absence of these minerals for nutrition can have adverse effects on a person's well being.

The term "minerals" is itself a misnomer since it gives the impression of chemical compounds or actual minerals in the ground, whereas it is simply meant to refer to chemical elements. However, it has been used for many years and has continued to this day.

Let's take a closer look at a few of the dietary minerals needed for optimal health . . .

What are the Necessary Minerals for Nutrition?

Calcium

Calcium is the single most abundant mineral in the human body. It is ordinarily associated as a key building block for strong bones, teeth, and tendons.

However, calcium is also a key factor in the development of strong muscles as well as the smooth functioning of the heart, nervous system, and digestive system. Calcium also facilitates the production of blood cells and is important in blood clotting.

Calcium occurs naturally in dairy products such as milk, yogurt, and cheese, but is also found in canned fish with soft edible bones (salmon or sardines), seeds, nuts, and green leafy vegetables such as spinach, kale, and broccoli.

Calcium also bolsters immunity, and in some clinical studies has been shown to reduce the risk of colon cancer. It also is well known that a low calcium intake weakens the bones and teeth, and increases the risk of bone fractures and tooth cavities.

Calcium works with vitamin D to strengthen the bones, which is important especially as people age. Vitamin D, in fact, facilitates better absorption of calcium by the body.

Iron

Iron is one of the most important dietary minerals. It is required by many enzymes and proteins.

The most notable role of iron is in proteins such as hemoglobin, important in oxygen transport. In fact, about 67% of all iron found in the body is in hemoglobin. In the absence of adequate iron intake, there will be inadequate delivery of oxygen to the blood cells thus leading to overall fatigue, low energy levels, and reduced overall immunity - this condition is generally referred to as anemia.

The body maintains tight control of iron levels since there is no physiological process that can be used to discharge absorbed iron. Regulation is thus through management of intake.

Though iron deficiency leads to anemia, too much iron on the other hand would result in iron toxicity or iron overload disorder. Other than anemia, other health conditions associated with low iron intake include depression and menorrhagia (abnormally heavy menstruation).

Iron occurs naturally in red meats, lentils, enriched and whole grains, beans, dried fruits, fish, eggs, and green leafy vegetables.

Magnesium

Magnesium is the 4th most abundant dietary mineral in the human body. Of this, 50% is found in the bones. The rest is found in other tissue. Only 1% of magnesium occurs in the blood. However, the level of magnesium in the body is critical and the body strives to maintain this equilibrium at all times. This is because magnesium is required in at least 300 metabolic reactions.

Magnesium is a key component in the processing of ATP (Adenosine triphosphate), which is the compound responsible for transferring energy within cells. Magnesium plays a part in proper muscle contraction, conduction of signals in the nervous system, and the control of blood vessel pressure.

Among the medical conditions that have been associated with magnesium deficiency or excess magnesium intake include congestive heart failure, diabetes, heart arrhythmia (irregular heartbeat), migraines, and kidney stones.

Excess magnesium is discharged through the kidneys. Natural sources of magnesium include soy beans, nuts, and cocoa. Green vegetables and whole grains are also good sources of magnesium.

Zinc

The dietary use of Zinc is fairly broad. Generally, zinc is required in the chemical processes involving a number of enzymes. These enzymes are often the ones involved in processing nucleic acids and proteins. Zinc also helps protect membranes from damage that may otherwise be caused by oxidative processes.

This dietary mineral helps in tasting, smelling, and ensures external and internal wounds heal faster. It also boosts overall immunity - zinc is required in order to activate and release T-lymphocyte cells.

Zinc deficiency can lead to impotence in men, diarrhea, nausea or reduced appetite, and eyesores. Studies have also shown Zinc reduces the likelihood or slows the onset of the adverse effects of AMD (Age-related Macular Degeneration), a condition characterized by reduced vision as one ages.

Zinc is found in substantial amounts in red and white meat but also occurs in dairy products, nuts, beans and whole grains. Many fortified breakfast cereals contain zinc. Like iron deficiency, zinc deficiency is more likely to occur among vegetarians than in non-vegetarians.

This is only a partial overview of dietary minerals. There are many other nutrients in this group, including potassium, copper, iodine, boron, and chromium, to name a few.  Unless you are targeting a specific health concern related to a mineral deficiency, the best way to get a balanced, adequate blend of dietary minerals is to use a high-quality nutritional supplement.

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