What Are Minerals?

Minerals are another component in a healthy diet. There are two categories of minerals: major minerals and trace minerals. The difference between each of these is the amount that is needed each day. The major minerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. The trace minerals are iodine, iron, zinc, selenium, fluoride, chromium, and copper.

The primary functions and sources of the major minerals are

• Calcium: The primary mineral in bones and teeth is also needed for normal muscle contraction and relaxation, nerve functioning, and blood clotting. The dietary sources are milk and milk products, oysters, small fish, tofu, greens, and legumes.
• Phosphorus: This mineral makes up about 1% of your body weight. It is needed for bone and tooth strength, and it plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein and in the maintenance and repair of cells and tissues. The dietary sources are dairy products and meat.
• Magnesium: This is required for nerve and heart function, bone strength, and to maintain a healthy immune system. The dietary sources are halibut, nuts, spinach, cereal, oatmeal, potato, peanut butter, and yogurt.
• Sodium: This is critical for nerve impulse transmission and helps to maintain cells’ normal fluid balance. The guidelines for sodium consumption are to consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day and to choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
• Potassium: This is essential for the body’s growth and maintenance and the contraction of muscles. It’s also necessary to maintain a normal fluid balance between the cells and body fluids. Dietary sources are potato with the skin, prunes, raisins, lima beans, orange juice, tomato juice, acorn squash, bananas, spinach, and sunflower seeds.
• Chloride: Chloride is a part of the hydrochloric acid in the stomach that is necessary for proper digestion. The dietary sources are salt and processed foods.
• Sulfur: This is the only mineral that aids in drug detoxification. The dietary sources are all protein-containing foods.