Which Minerals Are Essential for a Healthy Life?

Minerals are substances that our bodies can absorb if they are in bioavailable chemical forms, such as bisglycinate or citrate salts. They play important roles in our health, from strengthening bones to transmitting nerve impulses, helping, as a whole, the complex machinery of our body to function properly.

If you want to know how some of the most important minerals for our metabolism work, in which foods we can find them, and their recommended daily doses, you are in the right place.

Essential Minerals: Functions and Benefits

Iron

It is the most important mineral from a quantitative point of view because of its many functions. First of all, it helps antioxidant enzymes to function, in processes such as transporting oxygen to tissues such as the brain and muscles during exercise. It is also involved in proper cognitive function, the immune system, and even in regulating body temperature (thermogenesis) [1].

The majority of iron is found in the bloodstream. We can distinguish between two types of chemical forms of iron, Fe3+ and Fe2+, but for iron to enter the cells it needs to be in the second of these forms. Fe3+ is found in plant sources such as legumes and spinach. However, Fe2+ is of animal origin and is found in foods such as red meat. Vitamin C can increase iron absorption, so it is advisable to include it in your diet. Iron can also be obtained through food supplements, such as ferric pyrophosphate (forthcoming) [1].

Did you know…? One important aspect to emphasise is that when eating a plate of legumes, such as lentils, chickpeas, or beans, a piece of fruit containing a high amount of Vitamin C, such as citrus fruits like oranges, tangerines, strawberries, etc., should be prioritised as a dessert. This way the absorption of iron will be higher. On the other hand, it is important to know that calcium competes with iron when it comes to being absorbed, so, as we have already mentioned, to guarantee the absorption of iron, it is better to eat a piece of fruit rather than a yoghurt.

The recommended dose varies according to age and gender, but the standard dose is 8-10 mg per day, and is higher in people who follow a plant-based diet. Iron supplementation is also essential for people with anaemia, and is especially important for women with anaemia during their period [1].

Magnesium

Magnesium plays an important role in the function of every cell. It is also important for bone health, essential for cartilage and tendon repair, and takes part in blood clotting. It also has numerous enzymatic functions in the tissues related to energy production, is involved in the muscle contraction cycle, and also has a structural function by stabilising molecules such as ATP (our body's main source of energy). To give you an idea of the number of functions magnesium performs: it takes part in more than 600 biochemical reactions and facilitates the function (catalyses) of some 300 enzyme systems [2].

Magnesium is found in large quantities in our body, most of it is stored in our bones and teeth, and the rest is found in the bloodstream, other body fluids, and organs such as the brain and heart. In food, it can be found in nuts such as almonds, legumes, green leafy vegetables, chocolate, etc. It can also be found in magnesium supplements, particularly in salt form, such as magnesium citrate or magnesium bisglycinate [2].

The recommended dose varies according to age and sex, but the standard recommended daily dose is 320 mg for women and 420 mg for men. Requirements are slightly higher for pregnant and breastfeeding women [2].

Potassium

Potassium is a very important element for our body's cells, for example, the intestine cells have potassium channels or receptors for potassium uptake. Potassium's most important function is to regulate the membrane potential, i.e. it regulates excitable nerve impulses in tissues such as the heart and muscle contraction [3].

Potassium can be found in a wide variety of foods such as green leafy vegetables like spinach, nuts like walnuts or pistachios, meat and fish, root vegetables, and fruits such as bananas. In addition, potassium supplements are available on the market [3].

The recommended potassium dosage varies depending on age and gender, being approximately 2500 mg (2.5 g) per day in adults, with increased requirements in pregnant and breastfeeding women [3].

Iodine

Iodine is an essential mineral for our health and plays several critical roles in our bodies. It is vitally important for brain and nervous system development during gestation and infancy. In adults, it is responsible for the synthesis of thyroid hormones, which regulate our resting metabolism and body temperature [4].

Iodine can be found in marine products such as shellfish, seaweed, and fish, as well as vegetarian options such as beans, fruits such as apples, and tubers such as potatoes. Food supplements containing iodine are also widely available [4].

The average recommended daily intake of iodine varies according to age, with 150 μg/day in adults, although requirements are higher in pregnant and breastfeeding women [4].

Selenium

Selenium is part of some amino acids that make up enzymes such as glutathione peroxidase, a potent endogenous antioxidant [5].

Selenium can be found in nuts such as Brazil nuts, fish and shellfish, meat, eggs, and whole grains or sunflower seeds. It can also be obtained through selenium supplements [5].

The recommended daily intake for adults is 55 μg/day and is higher in pregnant and breastfeeding women. It is important not to exceed the tolerable upper limit of selenium intake, as excess selenium can be harmful [5].

Chromium

Chromium enhances insulin's action on glucose uptake in the tissues. It also promotes protein synthesis and is necessary for bone health [6].

Chromium is found in the highest amounts in brewer's yeast and meat; other foods with chromium include whole grains, green leafy vegetables, nuts, and seeds, among others. Chromium supplements are also available on the market [6].

The recommended daily intake of chromium varies according to age and gender, but the average adult intake is around 30 μg/day, with slightly higher in pregnant women and during breastfeeding [6].

Copper

Copper is essential for synthesising essential components of connective tissues such as collagen. It is involved in energy production at the cellular level, takes part in the myelination (myelin insulating coating) of nerves, and also enables the proper absorption of iron. Moreover, it takes part in many enzymatic activities; one example is superoxide dismutase, which is nothing less than an antioxidant enzyme that breaks down free radicals in our body so they cannot damage our cells [7].

Copper can be found in animal foods such as liver and seafood, as well as in plant foods such as legumes, nuts, whole grains, dark green leafy vegetables such as spinach, and cocoa. Copper can also be taken through food supplements [7].

The recommended daily intake of copper varies according to age and gender, and in adults it is around 900 μg/day, and slightly higher in pregnant women and during breastfeeding [7].

Boron

Boron plays several important metabolic roles, including helping to regulate calcium and magnesium metabolism, two crucial minerals for healthy bones [8].

Boron is found in a variety of foods, mainly plant-based foods such as fruits, vegetables, legumes, nuts, and seeds. It is also found in boron supplements [8].

To date, no official recommended daily intake has been established for boron, as it has not been classified as an essential nutrient, however, some research suggests that an intake of 1 mg/day may be adequate and beneficial for adults [8].

Zinc

Zinc takes part in several important functions in the body, especially helping to carry out enzymatic activities, many related to carbohydrate metabolism. It also has a stabilising function for important proteins such as insulin, keratin in hair, nails, and skin, and sperm proteins, thereby improving fertility. Zinc is also involved in the activation and synthesis of neurons [9].

Zinc is found in all types of food, both animal and vegetable, such as seafood, meat, poultry, dairy products, legumes, nuts, and eggs. Zinc can also be obtained from food supplements, such as zinc bisglycinate [9].

The recommended daily dose of zinc varies according to age and gender, but the average dose in adults is about 10 mg/day and is higher in pregnant or breastfeeding women and in people following a plant-based diet [9].

Calcium

Calcium is mainly found in the mineral structure of bones and teeth. It is also involved in muscle contraction and can act as a hormonal messenger, through the transmission of nerve impulses or insulin release into the bloodstream. Calcium metabolism is regulated by vitamin D [10].

High amounts of calcium are found in milk, yoghurt, and cheese. It is also found in sesame, green leafy vegetables, sardines, tofu and soya, nuts, and legumes. Finally, it can be found in calcium supplements, such as calcium citrate [10].

The recommended daily calcium intake varies according to age and gender, but is approximately 1000 mg (1g) per day, and is higher in women between the ages of fifty and seventy [10].

Below you will find a summary table highlighting the most important information regarding each of the minerals listed above:

In our fast-paced lives, maintaining a balanced diet can be a challenge but is essential to provide our bodies with the minerals they need, either through food or with the help of food supplements.

References:

[1] Iron - Consumer (nih.gov)

[2] Magnesium - Consumer (nih.gov)

[3] Potassium - Consumer (nih.gov)

[4] Iodine - Consumer (nih.gov)

[5] Selenium - Consumer (nih.gov)

[6] Chromium - Consumer (nih.gov)

[7] Copper - Consumer (nih.gov)

[8] Boron - Consumer (nih.gov)

[9] Zinc - Consumer (nih.gov)

[10] Calcium - Consumer (nih.gov)