Nutrient series #4- Minerals

In the 4th blog of the Nutrient series, we will discuss minerals.

Minerals are nutrients that are needed for various bodily functions. These are micro-nutrients, hence these are not needed in too much quantity. But, that doesn’t mean these are not important.

Various functions inside our body depend on them. With this blog, we will learn their functions and some sources.

Minerals are of 2 types

Macro-minerals like Calcium, Phosphorous, Magnesium, Sodium, Chloride, Sulfur & Potassium. These are needed in larger quantities, typically more than 100 Mg/per day

Micro-minerals (Trace minerals) like Iron, manganese, copper, iodine, zinc, fluoride, selenium, chromium, cobalt & Molybdenum. These are needed in small quantities.

The following table will throw some light on these minerals and will help you understand them better.

Sr. noMineralFunctionDaily recommendationSources
1CalciumHelps in building & maintaining healthy bones & teeth. Regulate muscle contraction.1000 mg Dairy products, plant-based milk, leafy greens, rice, sesame seeds, figs, chia seeds, etc.
2PotassiumRegulates muscle and nerve reaction. Maintains pH levels.1600-2000 mgBananas, avocados, amla, sweet potatoes, kidney beans, tomatoes, apricots, etc.
3ChlorideStimulates stomach acids. Maintains the pH2300 mgTomatoes, leafy veggies, olives, sea salt, etc.
4SodiumMaintains the balance of fluids. Keep muscles & nerves running smoothly.>2300 mgApple, mango, beetroot, fast food, celery, etc.
5MagnesiumRegulates body temperature. Support muscle and nerve functioning.300-350 mgAmla, dark chocolate, almonds, banana, carrots, oatmeal, etc.
6PhosphorousCalcium needs phosphorous to make bones strong. Filter kidney waste300-700 mg (depends on age)Cheese, cottage cheese, pumpkin seeds, tofu, peanuts, eggs, etc.
7SulfurMetabolizes the food. Contribute to healthy skin & ligaments13 mg/kgEggs, cocoa, garlic, walnuts, cauliflower, chickpeas, etc.
8IronNeeded to form a compound that helps in transferring oxygen to the body.8.7 mg for men
14.8 mg for women
Broccoli, figs, bananas, amla, spinach, black and white beans, sunflower seeds, lentils, chickpeas, etc.
9ManganeseKeeps bones healthy. Help in the formation of various enzymes.2.3 mg for men
1.8 mg for women
Tofu, sweet potatoes, pineapple, brown rice, hazelnuts, carrots, etc.
10CopperHelps the body to form Red blood cells. Also aids in iron absorption.900 MicrogramsCinnamon, capsicum, almonds, cashews, drinking water in a copper container.
11ZincGood for growth, digestion, immunity, and appetite. Helpful during a cold.8-11 mgMushrooms, watermelon seeds, cocoa powder, chia seeds, etc.
12IodineMaintains thyroid hormonal balance. Helps in growth and elevates brain activity.140 MicrogramsSalt, garlic, onion, coconut oil, cranberries,
13FluorideHelps in mineralizing teeth and bones, hence keeping them strong.4-5 MgOranges, rock salt, groundwater, eggs, etc.
14SeleniumProtects against cell damage55 MicrogramsOat bran, brown rice, cabbage, curd, etc.
15ChromiumImproves insulin sensitivity that helps in controlling blood sugar levels25 MicrogramsCapsicum, basil leaves, apple, potato skin, etc.
16CobaltHelps in the production of RBC, and also helps in the absorption of Vitamin B125–8 MicrogramsCereals, pumpkin seeds, sesame seeds, low-fat milk, etc.
17MolybdenumHelps to process proteins, drugs, and DNA.45–50 MicrogramsPeas, cabbage, Pistachio, mango pulp, sweet corn, etc.
The quantity may differ according to different ages and gender. Consult a doctor

What happens when you are low on minerals

Calcium deficiency can cause osteoporosis, rickets, weak bones, weakness, etc.

Phosphorus deficiency can cause a loss of calcium

Magnesium deficiency can cause twitching, spasm-restless feet, and behavioral disturbance.

Deficiency in sodium and potassium can cause muscle weakness, even paralysis.

Iron deficiency can cause anemia, etc.

What happens when you take too many minerals

Too many minerals can cause imbalance. It could lead to diarrhea or constipation in many cases. It can cause bone aches, acne, and ulcers. Too much iron can even put a person into a coma.

It is advisable to consult a doctor before taking any medicine or drugs for multi-minerals. As you can see I have mentioned some popular sources, and you are getting the best of everything with a healthy diet. However, there are people who still aren’t able to get sufficient minerals in the food.

Taking a multi-mineral tablet because someone told you is foolish. Let doctors do their job, meanwhile, you drop comments below.

In the next blog of this series, we will discuss something that scares many people.

Until then, Keep shining.

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48 responses to “Nutrient series #4- Minerals”

  1. I am loving this series!
    Really informative post and I didn’t knew about these harms of having excessive minerals.
    Also, I hope you are going good with your diet plan🙂

    • We don’t need much of Micro ☺️
      And interestingly, we don’t;t need any tablets for minerals. If we are eating a rich colourful diet then we are doing enough. 😀
      To make things complicated further, there’s, section in everything. 😶
      Such blogs needs tons of research.

  2. Good tips as usual. And you’re right that you have to be careful about how you take these minerals. Always check with your doctor or pharmacist before starting any kind of added mineral consumption.

  3. This is an interesting and informative piece on minerals that shows how a little amount of these minerals mis essential for our well-being. Good one 👌

  4. I really like how you have presented this information with dietary sources included. It is also interesting to consider how effectively they are absorbed, aswell as the sources. I would also suggest you cite some of the information so that it can be checked. Other than that good article and it is clear you have done your reading into the essential minerals and their physiological functions 🙂

  5. Thanks for all this useful information about minerals, Devang. I was aware of some of them and how they work in our bodies, but have still learned a lot from reading your blog. Did you know we also need Magnesium to help us absorb calcium, especially if, like me, you have severe osteoporosis? I used to take individual minerals but now take a multimineral tablet instead, although I have mentioned this to my doctor, who is fine with that. As always, you presented your blog in an easy-to-read and understand style. Thank you for doing all the research for your posts. It’s appreciated 😊.

  6. Wow, this is really good! 🥰 At first, I thought you had to take pills in order to get enough minerals. This proves how important our diets really are. ⭐️ Btw, so far I’m enjoying your blog- it’s helpful and easy to understand ☺️ The chart makes it simple to know which foods to include in my diet now, thank you for adding that 🤍

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