The body requires these thirteen essential minerals to function correctly. These elements are found in bones, blood, tissues, and every living cell. They carry oxygen and carbon dioxide throughout the body and are essential for acid-base balance and expected growth. Some minerals even play a role in the prevention of certain diseases. Let's take a closer look at these crucial minerals. Listed below are some of their benefits:
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Magnesium
The presence of magnesium is necessary for the proper function of more than 300 enzyme systems. In addition to its role in bone formation and structure, it is also needed to metabolize carbohydrates, lipids, and proteins. Magnesium also plays a role in acid-base balance. It is a cofactor in over 300 enzyme systems, and its absence can lead to several health problems. In the body, magnesium is essential for energy production and nerve function. It helps regulate blood pressure and heart rate and supports the immune system.
Phosphorous
You need a certain amount of phosphorus to perform many essential functions, including building strong bones. It is also used to produce proteins, a substance necessary for the body's functioning. Phosphorus is present in many different foods, and food processing may add it to the food you eat. People with certain health conditions, including diabetes, may need to increase their phosphorus intake or reduce it. If you suspect that you may be deficient in phosphorus, you should talk to your doctor.
Potassium
Known as a "cell cation," potassium is one of the 13 essential minerals in the human body. Its role is to support normal cell function by maintaining intracellular fluid volume and the transmembrane electrochemical gradient. This mineral is naturally present in many foods, but it is also available as a dietary supplement. The body's sodium-potassium (Na+/K+) ATPase transporter maintains a transmembrane electrochemical gradient essential for nerve transmission, muscle contraction, and kidney function.
Iron
Approximately 70 percent of iron in the body is present in red blood cells, which carry oxygen throughout the body. The rest of the body's iron is in muscle cells, known as myoglobin. The two of these proteins are responsible for carrying oxygen throughout the body, and without them, it would be impossible to carry oxygen. The body requires iron to produce hemoglobin and other oxygen-carrying red blood cells. Lack of iron in the body will cause fatigue and anemia, so iron is needed for the proper functioning of the human body.
Zinc
Listed among the thirteen essential minerals in the body, zinc is found in every body cell. It plays a vital role in cell growth, wound healing, DNA synthesis, and immune function. It also supports the development of the senses of taste and smell, is essential for the body's defense mechanisms, and has many other beneficial effects. It is necessary for proper development during pregnancy, supports the immune system, and may reduce the risk of common colds.
Iodine
The mineral plays a vital role in fetal and infant development and the production of thyroid hormones. It is therefore essential to ensure proper health at all stages of life. This section explores four areas of biomedical research related to iodine. These include thyroid hormone production and function, fetal and infant development, the cognitive function of children, and fibrocystic breast disease.
Sulfur
Sulfur is an essential mineral for several bodily functions, and existing research suggests that eating a diet high in sulfur may lower the risk of chronic illnesses. Some of the primary dietary sources of sulfur are animal proteins, dairy products, legumes, seeds, and allium vegetables. Consuming various foods rich in sulfur is a simple way to get the recommended daily intake.
Sulfur is also present in foods high in amino acids. Methionine, cysteine, and taurine are all sulfur-containing amino acids. They play essential roles in building proteins, enzymes, and bile acids. Other sulfur-containing amino acids include glutathione and coenzyme A. They also participate in cellular respiration and glutathione production.
Calcium
Calcium is essential for bone health, nerve function, and blood clotting. It supports cardiovascular health and helps regulate muscle contractions. Calcium is also found in milk, tofu, oranges, and beans. The majority of the mineral is stored in the bones, part of the bone matrix. It is vital for maintaining bone density. Almost 98% of the body's calcium content is stored in the bones.
Sodium
This mineral helps contract muscles, conduct nerve impulses and control the balance of fluids in our body. The primary source of sodium in the diet is table salt. However, it would help if you used salt in moderation.
Chloride
Chloride is a mineral that occurs naturally in the body. Hydrochloric acid interacts with other nutrients, particularly sodium, potassium, and bicarbonate. Chloride is vital to practical physiological function. The presence of free ions in aqueous media and specific ion channels in lipid membranes is essential for proper physiological function. Chloride helps regulate cell polarization and transport of solutes across lipid membranes and is a crucial element for exocrine function and the generation of electrical signals in muscle.
Copper
Copper is absorbed from food and plays a vital role in building essential structures in the body. It helps produce red blood cells and links collagen and elastin. Copper also indirectly functions as an antioxidant by playing a critical role in the superoxide dismutase family of enzymes, the body's most important antioxidants. Most dietary sources of copper are plant-based, such as oysters, mushrooms, lentils, and whole grains.
Manganese
Studies have shown that manganese regulates blood sugar levels in the body. When levels of manganese are low, it may result in diabetes. Manganese may also help prevent stroke, one of the leading causes of epilepsy in adults. The body's blood flow to the brain is critical for maintaining proper brain function. Therefore, consuming sufficient amounts of manganese may decrease the risk of stroke. Manganese is also helpful in the development of brain cells. Children and adults with seizure disorders may have lower manganese levels.
Selenium
Researchers found that higher selenium levels protect against certain types of cancer. A recent study also indicated that selenium supplements improve the quality of life of radiation therapy patients. Although a significant increase in blood selenium levels was associated with a 24% reduction in the risk of heart disease, there is still not enough evidence to support the claim. Selenium is also believed to reduce inflammatory markers in the body, one of the main risk factors for heart disease.
