3.2 Minerals: Major and trace minerals, functions, and interactions

Minerals play a crucial role in our bodies, from building strong bones to regulating nerve function. They're split into two groups: major minerals, needed in larger amounts, and trace minerals, required in smaller quantities. Both are essential for keeping us healthy and functioning properly.

Each mineral has a unique job in our body. Calcium strengthens bones, iron carries oxygen, and zinc boosts our immune system. Getting the right balance is key – too little can cause health problems, but too much can be harmful too. It's all about finding that sweet spot for optimal health.

Major vs Trace Minerals

Classification and Daily Requirements

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• Major minerals are required in amounts greater than 100 mg per day, while trace minerals are needed in smaller quantities, typically less than 100 mg per day
• The seven major minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur
• Trace minerals include iron, zinc, copper, manganese, iodine, selenium, fluoride, chromium, and molybdenum

Roles in the Body

• Major minerals are essential for maintaining fluid balance, bone health, muscle and nerve function, and acid-base balance
• Trace minerals play crucial roles in various physiological processes, such as oxygen transport (iron), hormone synthesis (iodine), and antioxidant defense (selenium)
• Although required in smaller amounts, trace minerals are vital for optimal health and well-being

Mineral Functions for Homeostasis

Bone Health and Muscle Function

• Calcium is essential for bone and tooth mineralization, muscle contraction, nerve impulse transmission, and blood clotting
  • It also plays a role in cell signaling and hormone secretion
• Phosphorus is a component of nucleic acids, phospholipids, and ATP and is involved in bone mineralization, acid-base balance, and energy metabolism
• Magnesium is a cofactor for numerous enzymatic reactions, including energy production, protein synthesis, and neuromuscular function
  • It also contributes to bone health and cardiovascular function

Fluid Balance and Nerve Function

• Sodium and potassium are essential for maintaining fluid balance, nerve impulse transmission, and muscle contraction
• Chloride is involved in the production of hydrochloric acid in the stomach and the regulation of fluid balance
• Proper balance of these electrolytes is crucial for maintaining homeostasis and optimal physiological function

Oxygen Transport and Energy Production

• Iron is a component of hemoglobin and myoglobin, which are responsible for oxygen transport and storage
  • It is also involved in electron transport and energy production
• Copper is a cofactor for enzymes involved in iron metabolism, collagen synthesis, and neurotransmitter production
• Adequate iron and copper intake is essential for efficient oxygen delivery and energy production in the body

Enzymatic Reactions and Metabolic Processes

• Zinc is a cofactor for over 300 enzymes and plays a role in protein synthesis, wound healing, immune function, and sensory perception
• Manganese is a cofactor for enzymes involved in bone formation, glucose metabolism, and antioxidant defense
• Selenium is a component of antioxidant enzymes, such as glutathione peroxidase, and plays a role in thyroid hormone metabolism and immune function
• These trace minerals support a wide range of enzymatic reactions and metabolic processes essential for optimal health

Mineral Deficiencies and Toxicities

Calcium and Iron

• Calcium deficiency can lead to osteoporosis, increased risk of fractures, and impaired muscle and nerve function
  • Excessive calcium intake may contribute to kidney stones and interfere with the absorption of other minerals
• Iron deficiency can cause anemia, characterized by fatigue, weakness, and impaired cognitive function
  • Iron toxicity can lead to organ damage, particularly in the liver and heart

Zinc and Iodine

• Zinc deficiency can result in growth retardation, impaired wound healing, and compromised immune function
  • Excessive zinc intake can interfere with copper absorption and lead to copper deficiency
• Iodine deficiency can cause goiter, hypothyroidism, and impaired cognitive development in children
  • Iodine toxicity can lead to hyperthyroidism and thyroid dysfunction

Selenium and Other Trace Minerals

• Selenium deficiency is associated with an increased risk of cardiovascular disease, certain cancers, and impaired immune function
  • Selenium toxicity can cause hair loss, brittle nails, and neurological symptoms
• Deficiencies and toxicities of other trace minerals, such as chromium, molybdenum, and fluoride, can also have adverse effects on health
• Maintaining adequate intake and avoiding excessive consumption of minerals is crucial for preventing deficiencies and toxicities

Mineral Interactions and Synergistic Effects

Calcium and Vitamin D

• Calcium absorption is enhanced by vitamin D, which increases the expression of calcium-binding proteins in the intestine
• Vitamin D deficiency can impair calcium absorption and lead to bone disorders, such as rickets and osteomalacia
• Adequate vitamin D status is essential for optimal calcium utilization and bone health

Iron and Dietary Factors

• Iron absorption is influenced by the form of iron (heme vs. non-heme) and the presence of enhancers (vitamin C, meat) or inhibitors (phytates, tannins, calcium) in the diet
  • Heme iron, found in animal products (red meat), is more readily absorbed than non-heme iron, which is found in plant-based foods (spinach, legumes)
  • Vitamin C enhances non-heme iron absorption by reducing ferric iron to the more absorbable ferrous form

Zinc and Copper

• Zinc absorption can be inhibited by phytates, which are present in whole grains and legumes
• Zinc competes with copper for absorption, and excessive zinc intake can lead to copper deficiency
• Maintaining a balanced intake of zinc and copper is important for optimal absorption and utilization of both minerals

Other Nutrient Interactions

• Vitamin C enhances the absorption of non-heme iron and selenium, while it may reduce the absorption of copper
• The absorption and utilization of minerals can be influenced by the overall nutritional status and the presence of certain health conditions, such as inflammatory bowel disease or celiac disease, which can impair nutrient absorption
• Understanding mineral interactions and synergistic effects is crucial for optimizing nutrient absorption and preventing imbalances or deficiencies