3.2 Minerals

Minerals play crucial roles in our bodies, from building strong bones to enabling muscle contractions. They're divided into macrominerals, needed in larger amounts, and trace minerals, required in smaller quantities. Each mineral has unique functions that keep us healthy and functioning properly.

Getting the right amount of minerals is key for overall health. Too little can lead to deficiencies causing problems like anemia or weak bones. Too much can be toxic. Proper intake supports growth, immune function, and prevents various health issues.

Essential Roles and Health Effects of Minerals

Roles of minerals in nutrition

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• Macrominerals
  • Calcium
    • Builds and maintains bones and teeth structure (skeletal system)
    • Enables muscle contraction, nerve impulse transmission, and blood clotting processes
  • Phosphorus
    • Forms bone and teeth structure in combination with calcium
    • Involved in energy metabolism (ATP), acid-base balance, and cell signaling pathways
  • Magnesium
    • Acts as a cofactor for numerous enzymatic reactions in the body
    • Regulates nerve and muscle function, blood glucose levels, and blood pressure
  • Sodium, Potassium, and Chloride
    • Maintain fluid balance and osmotic pressure within cells and extracellular spaces (electrolytes)
    • Enable nerve impulse transmission and muscle contraction
  • Sulfur
    • Component of essential amino acids methionine and cysteine, and certain vitamins (biotin, thiamine)
• Trace minerals
  • Iron
    • Essential component of hemoglobin (red blood cells) and myoglobin (muscle cells) for oxygen transport and storage
    • Involved in energy metabolism (electron transport chain) and immune function
  • Zinc
    • Cofactor for numerous enzymes involved in metabolism, digestion, and wound healing
    • Supports immune function, growth and development, and sensory perception (taste and smell)
  • Iodine
    • Required for thyroid hormone synthesis (thyroxine and triiodothyronine), which regulates metabolism and growth
  • Selenium
    • Exhibits antioxidant properties as a component of selenoproteins (glutathione peroxidase)
    • Supports thyroid function and immune response
  • Copper, Manganese, Fluoride, Chromium, Molybdenum
    • Act as cofactors for various enzymes and physiological processes (collagen synthesis, bone mineralization, glucose metabolism)

Mineral intake for health

• Adequate mineral intake supports
  • Bone health and prevents osteoporosis by ensuring proper bone mineralization (calcium, phosphorus, magnesium)
  • Proper growth and development during childhood and adolescence (calcium, phosphorus, zinc)
  • Immune system function and resistance to infections (zinc, iron, selenium)
  • Wound healing and tissue repair (zinc, copper)
  • Cognitive function and mental health (iron, iodine, magnesium)
• Mineral deficiencies can lead to
  • Anemia caused by iron deficiency, leading to fatigue and reduced work capacity
  • Goiter and hypothyroidism resulting from iodine deficiency, affecting metabolism and growth
  • Weakened immune response and increased susceptibility to infections due to zinc deficiency
  • Impaired bone mineralization and increased risk of fractures in calcium and vitamin D deficiency (rickets in children, osteomalacia in adults)
  • Hypertension associated with low potassium intake or high sodium intake
• Excessive mineral intake may cause toxicity
  • Iron overload (hemochromatosis) can damage liver, heart, and pancreas
  • Zinc toxicity can impair copper absorption and lead to copper deficiency anemia
  • Selenium toxicity can lead to hair loss, brittle nails, and neurological symptoms (selenosis)

Mineral metabolism and regulation

• Absorption
  • Occurs primarily in the small intestine
  • Influenced by factors such as pH, presence of other nutrients, and chemical form of the mineral
• Homeostasis
  • Maintained through complex regulatory mechanisms involving hormones, enzymes, and transport proteins
  • Ensures optimal mineral concentrations in body fluids and tissues
• Excretion
  • Primarily through urine and feces
  • Sweat and skin cells also contribute to mineral loss

Addressing mineral deficiencies

• Identify at-risk populations
  • Pregnant women with increased nutrient demands for fetal development
  • Infants and children with rapid growth and development needs
  • Elderly individuals with reduced absorption and dietary intake
  • Vegetarians and vegans with limited sources of certain minerals (iron, zinc)
  • People with malabsorption disorders (celiac disease, inflammatory bowel disease)
• Implement targeted interventions
  • Fortification of staple foods such as iodized salt, iron-fortified cereals, and flour
  • Supplementation programs providing iron and folic acid to pregnant women
  • Dietary diversification and education
    • Encourage consumption of mineral-rich foods (leafy greens, nuts, seeds, whole grains)
    • Promote proper food preparation techniques (soaking, fermentation) to enhance mineral bioavailability
• Monitor and evaluate intervention effectiveness
  • Assess changes in mineral status through biochemical markers (serum ferritin for iron, urinary iodine for iodine)
  • Monitor clinical signs and symptoms of deficiencies and improvements
  • Adjust strategies based on population response and emerging evidence
• Address underlying socioeconomic factors
  • Improve access to nutrient-dense foods through community gardens, food banks, and subsidies
  • Promote food security and sustainable food systems through local agriculture and food policies
  • Collaborate with policymakers and stakeholders to create enabling environments for optimal nutrition