Minerals are essential organic substances. They are necessary to maintain health and must be obtained from outside sources because our bodies don't make them, as the body cannot synthesize minerals.
Minerals help support the immune and reproductive systems, and facilitate the production of hormones and enzymes. Minerals break apart and form charged particles known as ions when they dissolve in the blood, according to George L. Redmon in the article 'Mineral Magic" in Better Nutrition.
These minerals in their ion state carry either negative or positive charges. It is the charged mineral ions that create the electrical power that runs our bodies, Redmon says.
Macro or Micro Minerals
Minerals are classified in two categories because of the varying needs and content in the body. They are either macro (major) or micro (trace) minerals, he says. Minerals needed in larger quantities- usually dosages exceeding 100 mg- are considered macro. Micro minerals are needed in daily dosages of less than 100 mg, he says. Both micro and macro minerals are necessary because taking one without the other can have serious negative consequences on one's health, Redmon says.
After they have been absorbed, minerals, similar to vitamins, actually become part of the structure of the body- cells, enzymes, hormones, muscles, blood and bones, according to Shari Lieberman, Ph.D and Nancy Bruning, co-authors of The Real Vitamin and Mineral Book.
"As part of the 'body pool', these substances remain in the body for varying amounts of time. Some are utilized immediately, and some are stored and utilized over a period of time," Lieberman and Bruning say.
Essential Minerals
Calcium, potassium, chloride, sodium, magnesium, sulfur and phosphorus are considered the essential major minerals. While chromium, iron, cobalt, manganese, copper, molybdenum, fluoride, selenium, iodine and zinc are classified as the essential micro minerals.
Of all the minerals, calcium is one of the more commonly recognized. Calcium is the fifth most bountiful mineral on the planet and is found in most soils where plants grow and in most bodies of water, according to Gene Spiller, PhD., CNS and Bonnie Bruce, DPH, R.D., in Calcium: Nature's Versatile Mineral.
Dairy products and dark-green vegetables are good sources of calcium, which should be consumed at a rate of about 1,000 mg to 1,500 mg per day for adults, Redmon says. This mineral helps build strong bones, regulate blood pressure, aids blood clotting, regulates the heartbeat, and prevents muscle cramps.
Copper is vital to respiration and works with hemoglobin, which is the protein that carries most of the oxygen in the blood. It also helps immune system and heart functions. Good food sources of copper include meat, whole-grain cereals, raisins and drinking water, Redmon says.
Copper also is key to absorption and utilization of iron because of its role as a cofactor in several oxidative enzymes, according to the article "Delivering the Goods" in Soap, Perfumery and Cosmetics.
Iron, although considered one of the micro minerals, is extremely important within the body. According to the article "Delivering the Goods", iron aids in proper oxygenation of tissues to maintain basic life functions. "Iron prevents fatigue and promotes good skin tone. It is essential as a carrier of oxygen throughout the body and for cell maturation and protein formulation," according to the article.
Chromium, another micro mineral, can be obtained through brewer's yeast, meat, shellfish, brown rice, cheese and whole grains, Redmon says. It helps stabilize blood sugar levels and reduces LDL cholesterol.
Silicon, the most abundant element next to oxygen in the earth's crust, and silica, which is silicon dioxide, may aid in the synthesis of healthy bones by assisting in the absorption of calcium. According to the article, "Delivering the Goods", "It is functional in the formation of collagen and connective tissues, as well as hair, skin and nails."
In his book, Silica: The Amazing Gel, Klaus Kufmann reviews a number of case histories ranging from frequent sprains to bleeding gums. Although the cases are anecdotal they illustrate the versatility of silicon/silica.
Sodium, an electrolyte, is the major compound found in extra-cellular fluid and is used mostly for osmolality- the process of nutrients entering cells and wastes exiting cells- and acid/base equilibrium, according to the article, "Delivering the Goods". It also plays a crucial role in the maintenance of normal muscle control and heart contractions and is regulated through hormones.
Potassium is important for acid/base and water balance in the cells of the body. Redmon says that it also maintains proper water and mineral balance in conjunction with sodium. The recommended daily potassium intake is 2,500 to 4,500 mg.
Selenium is a major antioxidant nutrient that helps to protect cell membranes and prevent radical generation, thus reducing the risk of cell damage. This mineral aids in preserving tissue elasticity and slows aging and hardening of tissues through oxidation, according to the article "Delivering the Goods". It also assists in the treatment and prevention of dandruff. Loose skin and premature aging are two effects associated wit selenium deficiency.
References:
"Mineral Magic" by George L. Redmon in Better Nutrition, November 2000.
The Real Vitamin and Mineral Book by Shari Lieberman, PhD, and Nancy Bruning
Calcium: Nature's Versatile Mineral by Gene Spiller, Ph.D., CNS and Bonnie Nruce, DPH, R.D.
"Delivering the Goods" in Soap, Perfumery and Cosmetics, August 2000
Silica: The Amazing Gel by Klaus Kaufmann
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