Minerals
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Essential Minerals and Trace Minerals in Your Diet
Introduction to Minerals
Minerals are essential nutrients categorized into two groups:
- Essential Minerals: Including Calcium, Chlorine, Iron, Magnesium, Phosphorous, Potassium, Sodium, and Zinc.
- Trace Minerals: Such as Cobalt, Copper, Iodine, Molybdenum, and Selenium, required in smaller quantities.
Essential Minerals
Calcium
Calcium is vital for bone growth, strength, blood clotting, and muscle and nerve function. It is commonly found in dairy products, canned fish with bones, and hard water.
Phosphorous
Phosphorous works alongside calcium, providing energy to cells and found in all plant and animal food products.
Iron
Iron acts as an oxygen carrier and deficiency can lead to anaemia. Found in haem (from red meats) and non-haem (from cereals, vegetables) forms.
Magnesium
Magnesium supports skeletal development and nerve function, found in vegetables and red meat.
Sodium
Sodium balances fluids and nerve impulses, found in snacks, canned foods, and excess can lead to health risks.
Potassium
Potassium regulates fluid balance and can lower blood pressure, abundant in vegetables, bananas, and potatoes.
Zinc
Zinc is crucial for immune function and wound healing, primarily found in meat.
Trace Minerals
Copper
Copper is essential for enzyme systems, found in shellfish, meats, cereals, and absorbed through skin.
Selenium
Selenium acts as an antioxidant, beneficial against heart disease and cancers, found in cereals, nuts, and red meats.
Fluoride
Fluoride strengthens teeth, found naturally in tea and seawater fish.
Iodine
Iodine is vital for thyroid hormone production, found in spinach, fresh water fish, and iodised salt.
Other Trace Minerals
Other trace minerals like manganese, chromium, molybdenum, and cobalt are essential for enzyme production and metabolism.
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