Chapter 7 – Nutrition
Minerals
Minerals in food are inorganic compounds that work with other nutrients to ensure the body functions properly. Minerals cannot be made in the body; they come from the diet. The amount of minerals in the body is small—only 4 percent of the total body mass—and most of that consists of the minerals that the body requires in moderate quantities: potassium, sodium, calcium, phosphorus, magnesium, and chloride.
Functions of Minerals
Electrolytes play an important roll in the following body functions:
- Balance the amount of water in the body
- Balance the body’s acid/base (pH) level
- Move nutrients into cells
- Move wastes out of cells
- Support muscle and nerve function
- Keep heart rate and rhythm steady
- Keep blood pressure stable
- Keep bones and teeth healthy
Types of Minerals
Electrolytes
Electrolytes are minerals that have an electric charge when they are dissolved in water or body fluids, including blood. These specific minerals help keep your body hydrated by regulating the level of fluid in your body. This process happens when water moves through cells to balance the levels of electrolytes within that cell. Electrolytes are lost through sweat, especially during prolonged or intense exercise, and failing to replenish them can lead to cramps, fatigue, and reduced performance.
The main electrolytes in your body include:
- Bicarbonate – helps maintain the body’s acid and base balance (pH). It also plays an important role in moving carbon dioxide through the bloodstream and out of the body
- Calcium – helps make and keep bones and teeth strong
- Chloride – helps control the amount of fluid in the body. In addition, it helps maintain healthy blood volume and blood pressure
- Magnesium – helps muscles, nerves, and heart work properly. It also helps control blood pressure and blood glucose.
- Phosphate – works together with calcium to build strong bones and teeth.
- Potassium – helps cells, heart, and muscles work properly.
- Sodium – helps control the amount of fluid in the body. It also helps nerves and muscles work properly.
Recommended Intake
Like vitamins, minerals can be consumed in toxic quantities (although it is rare). A healthy diet includes most of the minerals your body requires, so supplements and processed foods can add potentially toxic levels of minerals.
Minerals, primary functions, and common sources:
| Mineral | Primary Functions | Common Sources |
|---|---|---|
| Calcium | Strong bones and teeth; energy release | Dairy products, leafy green vegetables, fortified foods |
| Phosphorus | Bone health; energy release from food | Dairy products, nuts, seeds, whole grains |
| Potassium | Normal muscle function; maintaining blood pressure | Bananas, potatoes, spinach, beans |
| Magnesium | Energy release; reduces fatigue; healthy bones | Leafy green vegetables, nuts, seeds, whole grains |
| Sodium | Helps balance body fluids | Table salt, processed foods |
| Iron | Immune system support; normal red blood cell function | Red meat, beans, spinach, lentils |
| Iodine | Cognitive function; metabolism; maintains skin | Seafood, dairy products, iodized salt |
| Zinc | Immune function; metabolism; wound healing | Meat, nuts, whole grains, dairy products |
| Copper | Antioxidant properties; iron transport | Shellfish, nuts, seeds, whole grains |
| Manganese | Energy release; bone health; part of many enzymes | Whole grains, nuts, leafy green vegetables |
| Selenium | Antioxidant; maintains healthy hair and nails | Brazil nuts, fish, whole grains, dairy products |
| Fluoride | Helps form bones and teeth; prevents tooth decay | Fluoridated water, fish, tea |
| Chromium | Helps with macronutrient metabolism; maintains normal blood sugar levels | Whole grains, broccoli, green beans |
| Molybdenum | Sulphur and amino acid metabolism | Legumes, whole grains, nuts |
