Best Minerals and why are they Essential for Our Body

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Many people are looking for a competitive edge in terms of fitness and performance. Although research does not conclusively show an ergogenic effect on specific nutrients, a lack of any one of them can impede performance and possibly reduce overall health. Also of interest: The research looks at whether people with active lifestyles have higher micronutrient needs. Intensity, duration, frequency, and general energy requirements also determine macro and micronutrient needs. More research is needed to determine a definitive answer to the increased needs.

Minerals are also important for the production of enzymes and hormones. Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a metal supplement. People who have certain health problems or who take certain medications may need less of one of the minerals.

Here is the list of the Best Minerals and why they are Essential for Our Body

Iron

It is used in the formation of hemoglobin, which carries oxygen in the blood. Iron deficiency can lead to cellular hypoxia (lack of oxygen) and cell death. Green leafy vegetables and meats such as beef, chicken and pork are rich sources of iron. Iron is an essential mineral. “The main reason we need it is that it helps transport oxygen throughout the body,” says Paul Thomas, EdD, RD, scientific advisor to the National Institutes of Health, Office of Dietary Supplements.

Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from the lungs throughout the body. Hemoglobin accounts for about two-thirds of the iron in the body. If you don’t have enough iron, your body can’t make enough oxygen-carrying red blood cells. The lack of red blood cells is called iron deficiency anemia.

Calcium

Calcium is a mineral that your body requires to build and maintain strong bones, as well as to perform a variety of other vital tasks. Calcium is the most abundant mineral in the human body. Bones and teeth contain almost all of the body’s calcium, which gives them structure and strength. Calcium is necessary for muscles to move and nerves to transmit instructions from the brain to all areas of the body. Calcium also aids in the movement of blood throughout the body and the release of hormones that affect a variety of bodily functions.

Chloride

Many chemicals and other compounds in the body contain chloride. It is usually found as sodium chloride in table salt or sea salt, as well as in many plants. In the form of table salt and salt in prepared dishes, most Americans certainly consume more chloride than they need. Most foods contain chloride which, along with potassium, is the building block of salt alternatives.

Magnesium

Magnesium is naturally present in a variety of foods, is available as a supplement, and is an ingredient in antacids and laxatives. The mineral plays a vital role in aiding more than 300 enzymes for various chemical reactions in the body, such as building protein and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium also acts as an electrical conductor that contracts the muscles and stabilizes the heartbeat.

Phosphorous

Phosphorus is a mineral that can be found in a variety of foods and can also be taken as a supplement. It has a variety of functions in the body. Bones, teeth and cell membranes contain it. Helps in the activation of enzymes and maintains a normal blood pH. Phosphorus is a component of DNA, RNA, and ATP, the body’s main source of energy, and maintains the normal function of nerves and muscles, including the heart. It is also a building block of our genes.

Iodine

Iodine is a trace mineral that the body does not produce, so it must be received through food or supplements. It can be found naturally in some foods, as well as in salt supplements and seasonings. Iodine is necessary for the production of the thyroid hormones thyroxine and triiodothyronine, which aid in protein synthesis and enzyme activity, as well as proper metabolism. These thyroid hormones do not function properly without sufficient iodine, resulting in an underactive or overactive thyroid gland, resulting in hypothyroidism and hyperthyroidism, respectively, with a variety of undesirable side effects on the body.

Sodium

Sodium is an important mineral that our bodies require in large amounts to be healthy. Although sodium occurs naturally in many foods, it is typically taken in the form of sodium chloride, also known as table salt. Sodium helps muscle contraction, conducts nerve impulses, and maintains homeostasis of body fluids. The most common source of sodium in the diet is table salt. Salt, on the other hand, should be consumed in moderation. The human body needs small amounts of sodium to carry nerve impulses, contract and relax muscles, and maintain a proper balance of water and minerals. We require approximately 500 mg of sodium every day for these critical tasks.

Zinc

It’s a mineral your cells need to fight bacteria and viruses and make genetic material called DNA, which tells your body how to function. It helps you heal wounds, helps your senses of smell and taste, and is important for growing babies and toddlers. This mineral helps in cell division, immunity and wound healing. Low levels of zinc damage the immune system. Oysters, red meat, poultry, beans, nuts, and whole grains provide high amounts of zinc.

Manganese

Manganese plays an important role in the breakdown and cell division of proteins, carbohydrates, and cholesterol. Along with vitamin K, it helps in blood clotting. Whole grains, nuts, soybeans and rice are rich in manganese. Manganese is essential for bone health, including bone growth and maintenance. When combined with the nutrients calcium, zinc, and copper, manganese supports bone mineral density.

This is especially important in older adults. Studies have shown that approximately 50% of postmenopausal women and 25% of men over the age of 50 will experience bone fractures related to osteoporosis (1 trusted source). Research suggests that taking manganese along with calcium, zinc, and copper may help reduce spinal cord damage in older women (2Trusted Source).

Potassium

Potassium is a mineral required by all body tissues. Because it carries a modest electrical charge that stimulates numerous cell and neuron activities, it is sometimes referred to as an electrolyte. Potassium is a mineral that can be found in many foods and can be taken as a supplement. Its main function in the body is to help maintain adequate fluid levels within our cells. Sodium, on the other hand, maintains normal fluid levels outside of cells. Potassium also helps muscle contraction and maintains healthy blood pressure.

Sulfur

Sulfur is incorporated into protein structures in the body. The amino acids, methionine and cysteine, contain sulfur which is essential for the antioxidant enzyme glutathione peroxidase. Certain vitamins such as thiamin and biotin also contain sulfur, which is important in controlling acidity in the body. Sulfur is an important mineral with no recommended intake or deficiency when protein needs are met. Sulfur is primarily consumed as part of dietary proteins and sulfur-containing vitamins. Sulfur has antibacterial properties and helps fight acne-causing bacteria on the skin. It also repairs DNA damage. Shellfish and legumes, especially soybeans, black beans, and kidney beans, are rich sources of sulfur.

Selenium

Selenium is a trace mineral, which means the body only needs small amounts. It is found naturally in food or as a supplement. Selenium is an essential component of several enzymes and proteins, called selenoproteins, that help build DNA and protect against cell damage and infection. These proteins are also involved in the reproduction and metabolism of thyroid hormones. Most of the selenium in the body is stored in muscle tissue, although the thyroid gland has the highest concentration of selenium due to several selenoproteins that aid in thyroid function.

Copper

Copper is a mineral that is necessary for bone strength, heart health, and immune function, among other things. It is necessary for your body to function properly in small doses. However, because your body cannot make copper on its own, you must get it through your diet. Copper is essential to keep the body healthy and the mind sharp. It helps in creating energy and building and repairing tissues in your body. It also uses melanin, a pigment, to color hair, skin, and eyes.

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Amy Hinckley
Amy Hinckley
The Dell Inspiron 15 that her father purchased from QVC sparked the beginning of her interest in technology. At Bollyinside, Amy Hinckley is in charge of content editing and reviewing products. Amy's interests outside of working include going for bike rides, playing video games, and watching football when she's not at her laptop.

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