Minerals are inorganic nutrients required by the human body in small amounts to maintain normal physiological functions. They are essential for growth, bone strength, nerve function, fluid balance, enzyme activity and overall health. Since the body cannot synthesize minerals, they must be obtained from food.
ACTUAL NOTES:
Minerals: Types, Functions, Deficiency Diseases and Dietary Requirements
Minerals are inorganic nutrients required by the human body in small amounts to maintain normal physiological functions. They are essential for growth, bone strength, nerve function, fluid balance, enzyme activity and overall health. Since the body cannot synthesize minerals, they must be obtained from food.
Types of Minerals
Minerals are classified into two main groups based on the amount required by the body.
1. Major Minerals (Macrominerals)
Required in larger amounts (more than 100 mg/day).
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
2. Trace Minerals (Microminerals)
Required in small amounts (less than 100 mg/day) but still essential.
- Iron
- Zinc
- Copper
- Iodine
- Selenium
- Manganese
- Fluoride
- Chromium
Major Minerals: Sources, Functions, Deficiency and RDA
Calcium
- Sources: Milk, cheese, yogurt, leafy vegetables.
- Functions: Bone and teeth formation, muscle contraction, nerve transmission, blood clotting.
- Deficiency: Rickets (children), osteomalacia/osteoporosis (adults).
- RDA: 1000–1200 mg/day.
Phosphorus
- Sources: Meat, milk, nuts, cereals.
- Functions: Bone formation, ATP production, acid–base balance.
- Deficiency: Weak bones, fatigue, poor growth.
- RDA: 700 mg/day.
Magnesium
- Sources: Nuts, whole grains, bananas, leafy vegetables.
- Functions: Muscle and nerve function, enzyme activity, energy metabolism.
- Deficiency: Muscle cramps, tremors, irregular heartbeat.
- RDA: 310–420 mg/day.
Sodium
- Sources: Table salt, processed foods.
- Functions: Fluid balance, nerve impulses, muscle contraction.
- Deficiency: Hyponatremia, nausea, weakness.
- RDA: 1500 mg/day.
Potassium
- Sources: Bananas, potatoes, oranges, spinach.
- Functions: Heart function, nerve impulses, muscle movement.
- Deficiency: Weakness, arrhythmias, constipation.
- RDA: 2600–3400 mg/day.
Chloride
- Sources: Table salt, vegetables.
- Functions: Fluid balance, stomach acid (HCl) production.
- Deficiency: Metabolic alkalosis, dehydration.
- RDA: 2300 mg/day.
Sulfur
- Sources: Protein-rich foods, eggs, legumes.
- Functions: Part of amino acids and vitamins, detoxification.
- Deficiency: Rare due to adequate protein intake.
Trace Minerals: Sources, Functions, Deficiency and RDA
Iron
- Sources: Meat, spinach, beans, fortified cereals.
- Functions: Hemoglobin formation, oxygen transport.
- Deficiency: Iron deficiency anemia (fatigue, pale skin).
- RDA: 8–18 mg/day.
Zinc
- Sources: Meat, nuts, cereals.
- Functions: Immunity, wound healing, growth.
- Deficiency: Hair loss, poor immunity, delayed wound healing.
- RDA: 8–11 mg/day.
Iodine
- Sources: Iodized salt, seafood.
- Functions: Thyroid hormone synthesis.
- Deficiency: Goiter, hypothyroidism, mental retardation in children.
- RDA: 150 μg/day.
Selenium
- Sources: Nuts, fish, whole grains.
- Functions: Antioxidant, thyroid function.
- Deficiency: Muscle weakness, heart problems.
- RDA: 55 μg/day.
Fluoride
- Sources: Fluoridated water, tea, seafood.
- Functions: Strengthens teeth and bones.
- Deficiency: Dental caries.
- RDA: 3–4 mg/day.
Copper
- Sources: Nuts, seeds, mushrooms.
- Functions: Iron metabolism, enzyme activity.
- Deficiency: Anemia, weak bones.
- RDA: 900 μg/day.
Manganese
- Sources: Whole grains, nuts, leafy vegetables.
- Functions: Enzyme activation, bone health.
- Deficiency: Poor growth, reproductive issues.
- RDA: 1.8–2.3 mg/day.
Chromium
- Sources: Broccoli, whole grains, nuts.
- Functions: Helps insulin regulate blood glucose.
- Deficiency: Poor glucose tolerance.
- RDA: 25–35 μg/day.
