10 Essential Minerals for your Body

Minerals are part of the essential nutrients and are called micronutrients because we need them in small amounts (milligrams or micrograms). But they are essential for the proper functioning of the body (they help tissue repair, growth and defense of diseases). There is much talk about vitamins, proteins, and carbohydrates, but little about minerals.

First, nutrition is essential for a healthy life. In order for our body to carry out its functions, it needs different kinds of nutrients. When you have these, this is how balance is achieved. However, all nutrients such as vitamins, proteins, amino acids, carbohydrates, and sugars, among others, need essential minerals for proper cellular function.

Second, all bodily processes depend on the action and presence of essential minerals. These are indispensable for the transport of oxygen in the blood, nerve function, fluid balance, bone formation, and muscle tone regulation.
Below you will find everything you need to know about minerals and the ten most important for our body.

What are minerals?

They are inorganic chemical elements. They are natural, inorganic elements that constitute between 4% and 5% of the weight of our body. Humans require minerals to ensure good bone formation, hormone production, and heart rhythm regulation.

Types of minerals

Minerals, by their characteristics and functions, are classified into:

1. Macrominerals

They are the minerals that the body requires in a greater amount. In this group are phosphorus, calcium, potassium, magnesium, chlorine, sulfur and sodium. These essential minerals are determinants for our body to develop its functions normally.

2. Trace elements

The trace elements are minerals that the body needs in small amounts also can mention among them:

• Iodine
• Fluorine
• Zinc
• Copper
• Iron
• Selenium
• Cobalt
• Manganese

The excess or lack of these minerals can have important consequences for the organism.

Importance of essential minerals

Essential minerals are inorganic elements that are part of an organ of the body, for example, of blood or bones. Therefore, those are essential for the body to perform its chemical and electrical processes. We must always consume them in balanced quantities since a mismatch in their concentration levels can lead to diseases.

Properties of essential minerals

To begin with, it is appropriate that they contribute to our body or what role essential minerals play in it:

• They regulate the balance of body fluids.
• They favor the digestive process.
• They are involved in cell growth and enzymatic reactions.
• They protect bones, membranes, and organs.
• They maintain the energy balance of neurons.
• Increase in oxygen transport.

Essential minerals for the body

Essential minerals are important, especially for bones, balance, digestion, and energy. They are:

1. Calcium

This mineral is mostly found in bone tissue, as well as in extracellular fluid and in the cell. It acts on cardiac contraction and on the integrity of nerves and muscles, it is also an excellent mediator between enzymes and hormones. We find it mainly in milk and milk derivatives.

Among the foods that contain calcium we find:

• Chickpeas
• Chard and broccoli
• Pistachios and nuts
• Prawns, prawns, octopus, and mussels
• Chocolate

2. Iron

The iron gives us the nutrients necessary for the formation of red blood cells, the main components of the blood. Without the appropriate amount of them we can develop anemia, a highly debilitating condition. Iron can be found in various foods, such as:

• Red meat
• Beef liver
• The beans
• Legumes
• Dried fruits
• In certain vegetables

3.  Phosphorus

It is the second mineral in concentration in the body. It acts in the metabolism of calcium, but its main function is related to the proper functioning of the parathyroid gland. It also helps growth proteins and stores energy. Finally, we find phosphorus in foods such as:

• The meat
• The liver
• Fish
• Milk
• Whole bread
• The oats
• The soy
• The cereals

4. Magnesium

First, it is found in bones and intracellular fluids. It is involved in the activity of many enzymes, in the synthesis of proteins, in muscle contraction and in the transmission of nervous flow. Finally, it should be remembered that magnesium is found, among others, in the following foods:

• Fish.
• Whole grains
• Dried fruits
• The green leafy vegetables

After calcium, magnesium is the most important mineral for solid skeletal conformation and muscle health.

5. Iodine

It is an indispensable mineral for the proper functioning of the thyroid gland. We find it in foods as diverse as:

• Fish
• The seaweed
• Seafood
• Dairy
• The cereals
• Common salt
• In some fruits and vegetables

6. Zinc

Zinc is an effective antioxidant, it also helps the immune system to function properly. We can find it in the following foods:

• Fish
• Lamb meat
• Dried fruits
• Legumes
• The nuts

7. Sodium

Sodium regulates the amount of fluid in the body. Thus, it maintains the permeability of the cell walls and facilitates muscle and nerve impulses. In addition, it is excellent for fighting infections and necessary for the production of hydrochloric acid in the stomach, which helps proper digestion.

We can find sodium in foods such as:

• The meats
• The cheese
• Seafood
• Sausages
• The tuna
• Bread

8. Potassium

Firstly, the potassium helps balance the effects that sodium in blood pressure. On the other hand, it acts on the central nervous system so that it works normally. We find it in a variety of foods such as bananas and vegetables, as well as in red meat and fish such as sardines and tuna.

Sodium and potassium are related to the balance of body fluids. While potassium is inside the cells, sodium is out of these. Therefore, both maintain an exchange, allowing the body to function well.

9. Boron

This mineral is involved in the metabolism of nutrients and is also essential for muscle thinking and coordination. Boron is a little known mineral. But it is essential to have a lucid brain. We can find it in:

• Asparagus
• The nuts
• The apples
• Honey
• The tomatoes

10. Sodium Chloride

Sodium chloride (table salt) plays a primary role in the functioning of the central nervous system and muscles. Just a pinch of salt is enough to meet the daily need for sodium chloride, however, excessive salt intake raises blood pressure.

Other minerals important to the body

• Copper: helps the formation of hemoglobin and red blood cells.
• Molybdenum: acts as a cofactor of enzymatic systems.
• Selenium: Works in conjunction with vitamin E. It is a natural antioxidant.
• Chromium: acts as a glucose tolerance factor.
• Sulfur: provides essential amino acids that the body does not produce.
• Cobalt: is an essential component of vitamin B12. It is essential for the formation of red blood cells and stimulates the production of enzymes.
• Manganese: it plays an important role in the solid confirmation of our skeleton.

Note: it is important to avoid excess salt on the table at all costs. Therefore, it is not recommended to salt the food to be consumed, but to choose aromatic herbs to enhance the flavor of the meals. Many of them already contain added salt (because they have already been processed in some way).

Conclusion

Although we may not know these minerals, these 10 are the essential minerals to keep our body healthy, fit and balanced. Lack of these mineral causes diseases, which usually disappear when included in the diet. Eating a complete, balanced, adequate, safe and varied diet will help maintain an optimal state of health and prevent diseases.