Minerals - more here, less there!


Everyone has heard of minerals, micronutrients and vitamins in connection with food. But do you know why we actually need these active ingredients so urgently?

Read more here about their tasks and the foods that should not be missing from your diet!


What are minerals?

These are inorganic nutrients that the body needs in addition to vitamins to maintain various vital functions. They are essential for the proper functioning of the metabolism, growth, development and general health. Minerals and trace elements include substances such as calcium, magnesium, potassium, sodium, phosphorus, sulphur, iron, zinc, copper, manganese, selenium, iodine and many others.

A distinction is made here between macroelements (minerals), which the body needs in large quantities, and micronutrients (trace elements), which are only found in small quantities in the body but are nevertheless essential for a functioning organism [1].

These minerals and trace elements have many roles in our bodies, including regulating enzyme activity, building bones and teeth, controlling electrolyte balance, promoting healthy muscle function and supporting the immune system. A balanced diet with high-quality foods is crucial to meet the requirements and avoid deficiency symptoms and health problems, also with regard to vitamins.

What are the most important minerals?

The most important macrominerals for the human body are [2]:

• Calcium (Ca): Important for bone health, muscle contractions, blood clotting and nerve function. Further information can be found here!
• Magnesium (Mg): Involved in over 300 enzymatic reactions in the body, including energy production, muscle and nerve function and bone health.

Potassium (K): Regulates fluid balance, supports muscle contraction and ensures stable blood pressure [3].

Sodium (Na): Necessary for maintaining fluid balance and electrolyte balance in the body.

Phosphorus (P): Important for bone health, energy production, DNA and RNA synthesis and many other metabolic processes.

The most important trace elements for the human organism are:

• Iron (Fe): Necessary for oxygen transport in the blood, energy production and the immune system.

Zinc (Zn): Supports the immune system, wound healing, DNA synthesis, metabolism and growth. Find out more here.

Copper (Cu): Involved in iron metabolism, the formation of connective tissue and the production of neurotransmitters.

Manganese (Mn): Important for bone metabolism, energy production and antioxidant defense.

Selenium (Se): A powerful antioxidant that supports cell health, regulates thyroid function and strengthens the immune system. We report on the effects of selenium in more detail here.

Iodine (I): Necessary for the production of thyroid hormones, which are important for growth, development and metabolism [4].

In addition to vitamins, these nutrients have many crucial tasks for optimal health. A balanced diet with minerals, trace elements and vitamins can ensure that we get all the active ingredients we need. Make sure you eat foods that meet your requirements for the most important nutrients!

Why does the body need minerals?

Minerals are essential for the proper functioning of the body and for maintaining good health [5]. Deficiencies in key minerals and vitamins can lead to a variety of health problems, while adequate consumption helps to prevent these problems and support the optimal functioning of the body. Therefore, always pay attention to the nutrients in your diet.

• Structural support: Calcium and phosphorus are important components of bones and teeth. They give these tissues their strength and structure.
• Functional support: Alongside vitamins, minerals are crucial for many biochemical processes in the body. They act as cofactors for enzymes that catalyze chemical reactions required for metabolism, energy production, cell function and many other vital functions.
• Electrolyte balance: Minerals such as sodium, potassium and chloride are electrolytes that are important for maintaining fluid balance, muscle contraction, nerve conduction and the regulation of acid-base balance in the body.

Oxygen transport: Iron is an important component of haemoglobin, the protein in red blood cells that binds oxygen in the blood and transports it through the body. You can find more interesting information on this topic here!

Immune function: In addition to vitamins, trace elements such as zinc, selenium and copper play an important role in strengthening the immune system and defending against diseases.

Cell health and function: Minerals such as magnesium and zinc are essential for cell health and function, including DNA synthesis, cell division and cell protection from oxidative stress.

Hormone balance: The trace element iodine is an important component of thyroid hormones.

Which foods contain a lot of minerals?

A varied diet of foods such as fish, meat, fruit and vegetables can ensure that the body is supplied with the amount of minerals and vitamins required for optimal health and function.

• Green leafy vegetables: Spinach, kale, chard and rocket are rich in Ca, Mg, F and K.
• Pulses: Beans, lentils and chickpeas are good sources of Fe, Mg, K and Zn.
• Nuts and seeds: Almonds, walnuts, sunflower seeds and pumpkin seeds contain Mg, P, K and Zn.
• Wholemeal products: Oats, quinoa, brown rice and wholemeal bread are rich in Mg and P, but also in vitamins of the B group!
• Dairy products: Milk, yogurt and cheese are excellent sources of Ca, P and Zn.
• Fish and seafood: Salmon, mackerel, mussels and prawns contain plenty of Mg, P, K and I.
• Lean meat: Poultry, beef and pork are good sources of Fe, Zn and P.
• Fruits: Bananas, oranges, apples and avocados are rich in K and also contain Mg and other minerals.
• Vegetables with red color: Tomatoes, red peppers and beets are rich in K, Mn and other minerals.
• Sea vegetables: Algae such as nori, wakame and kombu are rich in I, Mg, Ca and Fe. Find out more about the outstanding properties of brown seaweed in this article!

What happens in the event of a deficiency?

A mineral deficiency, like an insufficient supply of vitamins, can have various effects on the body, depending on the severity and duration of the deficiency. In some cases, it may be necessary to take dietary supplements to cover the need for certain minerals, especially if a balanced diet is not guaranteed or if there are health problems.

• Weakening of the bones: A calcium and vitamin D deficiency can lead to a reduction in bone density, which increases the risk of osteoporosis and bone fractures.
• Muscle weakness and cramps: A lack of magnesium, potassium or calcium can lead to muscle cramps, muscle weakness and uncontrolled muscle contractions.
• Tiredness and lack of energy: A deficiency of iron, magnesium or other minerals that are important for energy production in the body can lead to tiredness, lack of energy and general weakness.
• Digestive problems: A lack of magnesium can lead to digestive problems such as constipation, as magnesium is important for muscle contractions in the digestive tract.
• Increased susceptibility to infection: A deficiency of minerals such as zinc and selenium can weaken the immune system and increase susceptibility to infections.
• Disorders of the electrolyte balance: A lack of sodium, potassium or chloride can lead to electrolyte imbalances, which can result in dehydration, muscle weakness, confusion and other symptoms.
• Anemia: A deficiency of iron, vitamin B12 or folic acid can lead to anemia, a condition in which the red blood cells cannot transport enough oxygen.
• Growth and development disorders: For children, a deficiency of certain minerals and trace elements such as calcium, zinc or fluoride can lead to growth disorders, dental problems and developmental delays.
• Hormonal imbalance: An iodine deficiency can lead to hypothyroidism and a general hormonal imbalance, the consequences of which can include a slower metabolism, fatigue, obesity, loss of appetite, depression and digestive problems.

Sources:

[1] https://www.msdmanuals.com/vitamine-und-mineralstoffe
[2] https://www.msdmanuals.com/mineralstoffübersicht
[3] https://www.ncbi.nlm.nih.gov/PMC4816263
[4] https://pubmed.ncbi.nlm.nih.gov/29187856
[5] https://www.msdmanuals.com/mineralstoffe-im-überblick