What Are the Functions of Minerals in the Body?
Nutritionists claim that while numerous elements may be gained through food, six key minerals are vital for human metabolism. The minerals are recognized for their ability to support a variety of physiological processes across several organ systems, such as maintaining healthy muscle contractions, especially those of the heart muscle fibers, maintaining appropriate fluid balance, and even supporting normal neurocognitive system performance. A healthy diet that comprises mineral intake would generally provide adequate amounts to sustain these bodily activities and are much needed for daily energy expenditure of the system. However, in certain medications or certain medical conditions, either a deficiency or excess of minerals can be caused by drugs interfering with the metabolism of the minerals or vice versa. An example of such interference can be noted with potassium, the essential mineral with its imbalance leading up to clinical symptoms like heart arrhythmias or cardiovascular issues, either when it is in a low or high-level imbalance state in the body.
What Are the Dietary Sources and Functions of the Six Essential Minerals?
Many individuals are used to taking daily multivitamins across the globe, usually after the age of 40 to 45 years on the advice of the registered health care provider. However, taking a daily multivitamin is only one of the many suggested ways to boost mineral or vitamin uptake. The majority of worldwide nutritionists advise that the best way to increase metabolism, and cellular energy, and prevent the development of chronic disease patterns is through diet. Calcium, chloride, magnesium, phosphorus, potassium, and sodium are therefore the six primary minerals that the body needs daily to maintain systemic health.
- Calcium: Calcium is required by the body not only for muscular and neurocognitive functions but also for maintaining healthy bone and tooth health and metabolism. A deficiency of calcium can predispose an individual most commonly to the condition of osteoporosis. In general, a healthy and balanced diet should include abundant amounts of calcium, such as in most dairy products like milk, cheese, and yogurt. In individuals who are lactose intolerant, there are plenty of other alternatives to calcium. Calcium can be easily obtained by consuming nuts, green leafy vegetables, fortified foods, whole grains, and even breakfast cereals. Individuals with gastric diseases, milk allergies, or inflammatory bowel disease may not absorb enough of this mineral. Hence, it is ideal for such individuals to opt for alternative sources on the advice of their registered nutritionist.
- Chloride: Chloride is a unique and major mineral source required by the body for producing gastric juices and also for cellular functions. It is only the chloride ions that maintain cell balance or fluid balance within the cells along with sodium to maintain or sustain a healthy cellular environment and even for transmission of nerve impulses. Dietary chloride is usually obtained from table salt (sodium chloride) and also from many vegetables, commonly from celery, tomatoes, seaweed, and rye. However, there is no reason to take any chloride supplements generally because it is rarely imbalanced in the body.
- Magnesium: This is a major mineral that is needed for several biochemical reactions and nerve impulse transmission in the body. Magnesium is also responsible for proper muscular contractions, regularizing both blood pressure as well as blood sugar levels, and is one of the most important minerals needed overall for sustaining bone and muscle health. A deficiency of magnesium (hypomagnesemia) can lead to diabetes, neurocognitive disorder (decreased mental function due to some medical condition), muscular diseases, gastrointestinal diseases, migraines, and anxiety, and may be associated with depression as well. Dietary magnesium can be commonly found primarily in nuts, potatoes, breakfast cereals, seeds, whole grains, legumes, dark green or leafy vegetables, yogurt, salmon fish, and bananas. Magnesium supplements are available commonly across the world and can be recommended by nutritionists in combination with calcium to treat the clinical symptoms of magnesium deficiency or deficiency-linked disorders.
- Phosphorus: Phosphorus is one of the essential minerals needed to support bone growth and sustain a healthy functioning of the cell membranes. It is a mineral that works in conjunction with the essential B-complex vitamins in converting the foods one consumes into the daily energy needed for performing any bodily activities or functions. This essential mineral is most needed for bone cell functioning as it is stored within the bones and a deficiency of this mineral (though uncommon) can occur in several systemic diseases such as renal or kidney disease, hyperparathyroidism (secretion of high amounts of parathyroid hormone), and diabetic ketoacidosis. Dietary sources of phosphorus are usually eggs, nuts, seeds, poultry, and dairy products.
- Potassium: Potassium is the major of the six essential minerals needed for the functioning of the human nervous system, muscle contraction, and fluid balance and even plays a major role in regularizing the individual's blood pressure. Sustaining proper levels of potassium is crucial for the normal cardiac rhythm and cycle. Potassium-rich foods should be included in daily diets as per current nutrition recommendations such as most fresh fruits, vegetables (bananas, potatoes, legumes, and beans), milk, nuts, and lean meats as well. It is advisable to take a potassium supplement only when recommended by or on the advice of a registered healthcare professional, if necessary. In systemic conditions like kidney diseases, potassium levels need to be not only monitored but intake should be limited dietarily by substituting with a low-potassium diet for the affected individuals.
- Sodium: Sodium, just like chloride, is obtained most commonly by the dietary source of table salt. However, not only is sodium deficiency extremely rare, but in contrast to other minerals, taking too much sodium can create systemic imbalance, renal issues, irregularity in blood pressure, or predispose an individual to renal and heart or cardiovascular disease. According to nutrition experts across the world, most of the sodium is commonly consumed in table salt form in the diet (maximum of ideally 0.05 ounces or 1500 milligrams per day amounting to one tablespoon of salt). Therefore, it is always best to cut back on processed foods that contain added salt or preservatives that contain sodium, to sustain healthy functioning of the body cells.
Conclusion
Dietary consumption of essential minerals, such as calcium, magnesium, phosphorus, and potassium is crucial in sustaining bodily energy and metabolism. Table salt consisting of essential minerals sodium and chloride can be consumed in the limit of moderation and it is always ideal to cut back on consuming added sodium or salt through processed foods and instead consume varieties of fresh fruits, vegetables, plant proteins, dairy, and lean meats for sustaining healthy immunity. Also, unless advised by a registered healthcare professional, it is not necessary to take supplements for minerals. Therefore, the maximum benefit should be availed by an individual through dietary sources.
