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The Minerals

Many people have heard of minerals like magnesium, iron, zinc and copper and how essential they are to our daily life. But what exactly are minerals? Understanding more about them—where they come from, why we need them and how they are used, can help us appreciate the value of minerals and their purpose in the body and keep us informed about dietary decisions. 

 

What are Minerals and Why are They Important for Your Health and Well-being? 

Minerals are natural substances of inorganic origins, non-living elements essential for human health and nutrition. 

They can be found naturally in the environment, soil and water, as well as in foods. 

Your diet is a major source of multiple minerals such as iron, magnesium, calcium and phosphorous.

Minerals are also necessary for synthesising hormones, complex proteins, essential enzymes and a whole framework of molecules that make the body function.

Furthermore, minerals increase energy output through a process known as thermogenesis which results in improved stamina and strength during physical activities or exercise.

In addition, minerals help to form bones and teeth, maintain a normal heartbeat, regulate the immune system and keep muscle tissue functioning properly. Some minerals even help our bodies absorb essential vitamins from food. For example, iron helps increase the absorption rate of vitamin C.

Minerals also play an important role in regulating heart rhythm and function as cofactors in various reactions enzymatic of metabolic pathways. Minerals are, therefore, essential for the proper functioning of the body and much more - They are vital. Without enough minerals in our diet, our bodies cannot function normally, leading to deficiencies that can impair many bodily functions.  
 

Where do Minerals Come From?

Interestingly, humans do not make minerals. They must be obtained from diet or supplements because they are unable to be produced by our bodies. 

Deep-sea hydrothermal vents can also supply some minerals, providing us with elements like sulphite that play an essential role in our lives. In short, minerals come from many sources spread across land and sea, helping sustain both plant and animal life on Earth.
 

The Seven Major Types of Minerals 

      1. Magnesium

Magnesium is an essential mineral that, among other vital roles, helps the body to use other minerals like calcium and phosphorus more effectively. 

Magnesium is responsible for hundreds (more than 300 enzyme reactions) of biochemical reactions in the human body every day, including light metal supports processes such as nerve transmission and muscle contraction, energy production, and protein synthesis. 

Although it is typically acquired from dietary sources, magnesium supplements may be added for additional health benefits if needed. 
 

Food Sources That Contain Magnesium 

Magnesium can be found in several food sources, with the amount varying according to the food type. 

Leafy greens, such as spinach and kale in particular, are excellent sources of magnesium, providing a tremendous amount of the mineral that allows bodily functioning to remain stable. Other foods like almonds, quinoa and bananas also provide magnesium, to a lesser amount than leafy greens but still enough to maintain healthy magnesium levels. Avocado and dark chocolate are other unexpected sources of magnesium; both foods actually contain considerable amounts that can contribute significantly to an individual's daily intake. 

In addition, magnesium can also be found in other food types like black beans, tofu and different kinds of nuts and legumes. 

In order to Maximise the nutritional power of these nutrient-rich superfoods, we recommend that you plan your diet effectively, as some foods contain a higher amount of this mineral than others.
 

What about magnesium supplementation?

Supplementation of magnesium through supplements can be beneficial for people who are deficient in the mineral; this method has been shown to improve energy levels, reduce stress levels and improve muscle function. 

       2. Iron

Iron is one of the most abundant minerals found on Earth and the body certainly needs it to perform many functions. For example, Iron is important in transporting oxygen to our cells, enabling them to produce energy. Without iron, the body would be incapable of making haemoglobin, which carries oxygen throughout our bodies.

Iron also helps to support metabolism and aids in the formation of healthy red blood cells helping to keep our immune systems functioning correctly.

Iron also helps to regulate the temperature of various hormones within the body, and aids in the absorption of other vitamins, such as vitamin A and vitamins from the B-complex group.

Food Sources That Are high in Iron

Many food sources contain iron, although some offer higher quantities than others. Below are the seven best food sources of iron that most people can access:

• Liver

Liver and organ meats, such as beef liver and chicken liver, are considered to be the best sources of iron. They contain more than 10 milligrams per 3-ounce serving which are doubled the amount found in other meat sources.

• Legumes

Legumes are typically quite rich in iron. Common legumes containing iron include beans such as garbanzo beans (chickpeas), black beans, navy beans, kidney beans and pinto beans. Lentils are another great source of iron, particularly when consumed dried or sprouted. Soybeans, peas and peanuts also contain significant amounts of iron per serving. Other less-known legumes that provide a fair amount of iron are tamarinds, lima beans, adzuki beans, mung beans and horse grams.

• Dark Leafy Greens

Dark Leafy Green vegetables are good sources of non-heme iron with countless health benefits. Dark Leafy greens include spinach, kale, arugula, dandelion greens, collards, beet greens, swiss chard, mustard greens and turnip greens.

Eating a few servings of dark leafy greens each week can give your body the necessary daily recommended intake of iron to stay strong and healthy.

• Nuts & Seeds

Nuts and seeds also are an excellent sources of dietary iron. Some of the best sources include pumpkin, sesame, and sunflower seeds, as well as almonds and cashews.

Pumpkin and sesame seeds contain about 7 milligrams (mg) of iron per quarter-cup serving. Sunflower seeds are even higher in iron content, with around 8 mg per quarter-cup serving. Almonds have 4 mg of iron per quarter-cup serving, while cashews contain 5 mg per quarter-cup serving.

• Whole Grains

Examples of whole grains that are high in iron include oats, quinoa, bulgur wheat, spelt, buckwheat, farro oats, quinoa and brown rice.

Whole-grain bread and pasta also provide dietary sources of iron.

• Dark Chocolate

Yes, it is serious! One of the minerals present in dark chocolate is iron. This delicious and reach-in-test food contains around 3 milligrams per ounce of iron, making it an ideal snack if you are looking to increase your intake without sacrificing flavour!

Moreover, it is important to know that the iron content in dark chocolate varies from one type to another, as it depends on the cocoa solids used to create the bar. Nevertheless, darker varieties tend to contain the highest iron levels, with some having more than six per cent of the recommended daily allowance for iron per 100g.

• Red meat 

Red meat, such as beef and lamb, is another excellent source of iron. It contains heme iron, which is predominantly found in animal-based food sources, specifically in the heme protein component of haemoglobin and myoglobin. In contrast to its counterpart, non-heme iron, which is sourced from plant-based foods, hem iron is more easily absorbed and utilised by the human body.

Iron found in red meat helps to ensure adequate production of haemoglobin and myoglobin; both proteins are essential for proper oxygen transportation throughout the body.

 

      

       3. Zinc

Zinc is considered a trace element, which means it is only needed in small amounts. But despite its minimal requirements, zinc offers immense benefits to our bodies that we should not overlook. For example, zinc is indispensable in maintaining our physical and mental health. Zinc also helps maintain a healthy immune system, a balanced hormonal level, and wound healing and assists in cell growth and other critical bodily functions.

Furthermore, zinc helps to protect against oxidative stress and aid in the production of vital enzymes and hormones.

Zinc has also been linked to helping reduce inflammation, maintaining vision and skin health, cautioning against shorter telomeres (bits of chromosomes), supporting bone mineral density and much more!

Without enough zinc, our bodies cannot properly fight off illness or even create new cells.

Food Sources With High Levels of Zinc

Some food sources can help you meet your daily needs for zinc. For example, oysters contain more zinc by far per serving than any other food. Other seafood sources high in zinc include crab and shrimp. Red meats such as beef and pork also supply zinc.

Also, fortified breakfast cereals often have added zinc.  

Dairy products like yoghurt and milk provide small amounts of this nutrient too. Also, some whole grains contain small amounts of zinc, including wheat germ, quinoa, oats, and brown rice.

      4. Iodine

Iodine is a none metallic but chemical element characterised by its strong, distinctive odour and plays an indispensable role in producing thyroid hormones In fact,  iodine is indispensable for the functioning of the thyroid gland, as it is an essential component of thyroid hormones that play a vital role in regulating our metabolism, growth, and cell division.

Iodine is also necessary for the proper development and functioning of our brain and for healthy growth and development throughout childhood.

 

It is worth noting that iodine deficiency in humans can lead to thyroid disorders, such as goitre, hypothyroidism, and intellectual disabilities in severe cases. 

 

 

Where Can Iodine be Found?

Iodine can be found in the air, water and in various animal protein foods. It can also be found in seaweed, fish and dairy products and to a smaller extent is found in fortified foods such as bread and cereals.
  

Iodine Deficiency

A lack of iodine can damage the body's metabolic processes, which in turn can lead to fatigue, weakened immunity, memory problems and difficulty concentrating. An inadequate intake of iodine can also result in weight gain or an underactive thyroid (hypothyroidism). 

Furthermore, some studies have linked low levels of iodine with reproductive issues such as miscarriages or stillbirths in pregnant women.

So, without iodine, the body cannot produce hormones properly, which may lead serious physical and mental health problems.

 

Food Sources That Contain High Levels of Iodine

Since the human body does not produce iodine naturally, it is necessary to obtain it from food and supplements.

The best source of foods rich in dietary iodine is seafood, such as cod, crab, and shrimp. Iodised table salt is also a great source of iodine. Other foods that are high in iodine include eggs, dairy products, some types of nuts and seeds, canned tuna, seaweed, and fortified cereals. 

      5. Copper

Copper is a trace mineral found naturally in water, soil and rocks that our body needs to support many bodily functions and development. It helps produce energy and acts as an antioxidant, safeguarding our cells from potential harm caused by potentially harmful molecules called free radicals. 

Copper's most important role is maintaining the structure of proteins and enzymes responsible for healthy tissue development, enzyme regulation, iron metabolism, and immune function. Copper also plays a role in preventing heart disease and promoting better bone health.

A deficiency of copper could cause anaemia, weak bones, and other health issues. 

Food Sources That Contain High Levels of Copper

Fortunately, many foods are exceptionally high in copper. But the primary food sources of copper are meats such as liver, shellfish like oysters and clams, legumes like lentils and beans, nuts like cashews and almonds, dark leafy greens such as spinach or kale, mushrooms such as shiitake or cremini mushrooms. Other low-price foods high in copper are cocoa powder or dark chocolate, black pepper, and wheat-bran cereals such as bran flakes or oatmeal squares with added wheat bran fibre. Animal products such as beef or pork are also naturally high in copper because our bodies absorb it from the soil where the food was grown or raised.

In addition to these natural sources mentioned above, copper can also be obtained through dietary supplements or multivitamins with minerals that include the trace element.

Note  

Brazilian Doctor Marco Menelau stated: "Many cases of depression can be caused by copper deficiency."

Tips

The human body is as challenging and determined as the individuals it inhabits. Protect this source of strength by providing nourishing foods throughout one's formative years - an investment for age-long well-being.

      6. Potassium 

Potassium is a light, soft metal that can be cut with a knife - but it plays an essential role in the human body. Though present only at one-third of 1 per cent, this mineral rises to extraordinary importance compared to its counterparts such as copper and iron, so much so that insufficient levels are life-threatening! 

Its primary role is to help maintain proper cellular activity by regulating fluid and electrolyte balance. 

Potassium is a critical nutrient for maintaining optimal health - it facilitates the utilisation of proteins and carbohydrates, preserves muscle function (especially in your heart) and even assists with mental clarity. Skimping on potassium can lead to symptoms like exhaustion, constipation, depression or worse yet: cardiac arrest! While not previously believed to be an issue amongst large swathes of people - experts now know that its deficiency may indeed affect more individuals than once thought possible. 

Food Sources That Contain Potassium 

Eating well does not have to be boring; there are a variety of delicious fruits, veggies and snacks high in potassium that can add flavour and nutrition to your diet. Enjoy the sweetness of apricots, bananas or peaches for fruit-based options - plus, remember dried figs! All nuts – such as almonds or cashews – also pack an added nutritional punch thanks to their rich source of potassium.

For veggie lovers out there, you could spice up salads with beets, carrots and celery, bolster meals with potatoes, spinach or broccoli, and even treat yourself occasionally by adding some cauliflower on the side! But if all else fails, sprinkle something like bone meal, brewer's yeast molasses, sunflower seeds or wheat germ into whatever food suits your fancy for an extra kick of this vital mineral.

      7. Selenium 

Selenium is an essential mineral naturally found in food and soil. The body very much needs it for the functioning of various metabolic enzymes known as selenoproteins.

Selenium has antioxidant properties that are beneficial for health, as well as being important for the proper functioning of certain hormones.

Selenium is necessary for normal cell function and helps protect cells from damage due to free radicals and toxins. Moreover, selenium helps boost the immune system. It may minimise the risk of certain types of cancer by safeguarding our cells from becoming cancerous.

Selenium has also been linked to improved fertility, helping both men and women. It also helps keep our hair, skin, and nails in good shape!

Note

Scientific research has shown that selenium supplementation decreases the incidence of prostate cancer by up to 63% (Clark LC, 1998).
 

Food Sources That Contain Selenium 

Some of the best food sources for selenium include brazil nuts, tuna, halibut, wild-caught salmon, halibut cod liver oil, oysters, beef liver, egg yolks, whole grains and mushrooms. Sunflower seeds are also a great source of selenium.

Brazil nuts are perhaps the best source for getting adequate amounts of Selenium in your diet, as a single Brazil nut can provide more than seven times the daily recommended allowance of selenium. Tuna also offers an adequate amount of selenium with 85 mcg per 3 ounces.  

 

Note

Concerning Magnesium, Iron, Zinc, Iodine, Copper, Potassium and Selenium, they definitely carry a clear message: Minerals are indispensable for overall wellness. 

One authority once stated: "The key to good nutrition is a varied diet that includes every kind of nutrient."

 

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