Compiled & Medically reviewed by 
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Minerals

     Mineral nutrients are inorganic substances that must reach your body through foods and absorbed in adequate amounts for many essential metabolic activities and structural integrity of your body cells and tissues. The nutrient composition of dietary pattern can have beneficial or adverse, immediate or long-term effects on your body. That means, what kind of food you eat is very significant in the overall health of your body. Many minerals, which are very much essential for body cells are obtained from a wide variety of foods. Consuming only one type of food may make you deficient of many other micronutrients such as vitamins and minerals. Therefore a balanced diet is recommended for getting all the essential nutrients including minerals.

  Dietary deficiencies of various nutrients in old age may precipitate brain diseases, due to failure for protective mechanism such as antioxidants against free radicals. Antioxidants are obtained from foods and they fight against free radicals causing diseases, degenerative changes etc.

Minerals are classified into 2 types based on their requirement within the body.

1.    Macro minerals

2.    Trace minerals.

    Macro minerals is a general term including both minerals (calcium, phosphorus, magnesium) and electrolytes (sodium, potassium, chloride), which are required to be ingested by humans in comparatively large amounts [of hundreds of milligrams to several grams per day]. The macro minerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Micro minerals or trace elements including iron, zinc, copper, manganese, selenium, iodine, chromium etc. are required in amounts of a few milligrams or less per day. 

Macro minerals:

·        Calcium

Calcium is an important mineral required for the formation of bones in human body. It is also essential for blood clotting. People need more calcium in their diets for formation of bones, when intestinal absorption of calcium is impaired, and when there are increased losses of calcium through increased urinary excretion or lactation. Dietary calcium is therefore very important to prevent loss of bone density. It also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.

Calcium balance is maintained by parathyroid hormone. Calcium deficiency is associated with osteoporosis particularly in postmenopausal women.Osteoporosis is a disease characterized by an absolute decrease in bone mass or density that causes an increased susceptibility to fracture, especially of the wrist, spine, and hip.

The recommended dietary allowance of calcium is 1000-1200 mg/day for adults.

 Milk and other dairy foods, fruits, leafy greens, beans, nuts, and some starchy vegetables are good sources of calcium.

·       Phosphorus 

Phosphorus is another important mineral essential for bone &teeth formation as well as enzymatic reactions in the body. Along with calcium, it is essential for calcification of bones (85% of body phosphorus is located in the skeleton). Phosphorus is also a cofactor in many enzymatic reactions essential in the metabolism of carbohydrates, lipids, and proteins.

The phosphate ion also plays an important role in maintaining acid/base balance in the body. Sources of phosphorus are dairy, red meat, poultry, seafood, legumes, and nuts.

·       Magnesium

 Magnesium has pivotal role in the functions of heart, muscles and bones. Of total body magnesium, 60 to 65% is found in bone and 27% is located in muscles. Magnesium is essential for neuromuscular transmission also. It contributes to the structural development of bones and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

 Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Recommended Dietary Allowance (RDA] of magnesium is400 mg-310 mg

Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources of magnesium.

·       Sodium, Chloride, Potassium

Sodium and chloride are critical life-sustaining minerals. Sodium helps to maintain proper blood volume and blood pressure. Most adults require between 1.5 and 3.8 grams of sodium chloride per day. About 15% of sodium is naturally in some foods, including celery, beets and milk.

Many people add it while cooking and eating. The additions only account for about 11% of total sodium intake. Sodium is often added in packaged and prepared foods, such as canned foods. Frozen foods are abundant in excess sodium and hence they should be avoided for healthy living.

The recommended maximum intake of sodium is 2,300 milligrams a day, but those with healthproblems like hypertension or cardiovascular disease should consume no more than 1,500mg/day.

     Potassium is very important for the proper functioning of heart. Potassium can lower the blood pressure. In addition to acting as an electrolyte in the body, potassium also functions as a cofactor for a number of enzymes.

 Low potassium levels can be fatal if it is not addressed on time; potassium deficiency causes fatigue, muscle cramps, and abdominal pain. Adults need about 4.7 grams of potassium per day.

  Potassium and sodium are closely linked but have opposite effects in human body. Both are essential nutrients that play key roles in maintaining physiological balance if consumed in optimum amounts.

 High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure. 

People should consume more fresh vegetables and fruits, which are naturally high in potassium and low in sodium, and reduce eating of bread, cheese, processed meat, and other processed foods that are high in sodium and low in potassium. Fruits and leafy  greens, beans, nuts, dairy foods, and starchy vegetables like winter squash ,dried fruits (raisins, apricots),beans, lentils are rich sources of potassium.

·        Chromium

Chromium mineral deficiency in humans is associated with depression as reported by many studies.

Eat more oranges, potato ,grapes to include chromium into your diet and prevent depression.

·       Copper

Copper is a cofactor for certain enzymes involved in energy production, connective tissue formation, and iron metabolism. Copper deficiency can be caused by poor nutrition, poor absorption, or excessive zinc intake.

The  Recommended Dietary Allowance ( or  RDA of copper is 800 micrograms for adults. Copper is found in shellfish, nuts, seeds, and whole grains.

·       Iodine

Iodine is a vital mineral in the body. It is a component of the thyroid hormone and is required for normal thyroid function. The Recommended Dietary Allowance (or RDA of iodine is 150 micrograms.

Iodine is found naturally in seafood, dairy products, grains, eggs, and poultry. Additionally, salt is fortified with iodine to prevent deficiencies in the population.

   Iodine deficiency can cause brain damage, mental retardation, hypothyroidism, goiter, and other health problems as Iodine plays a key role in mental and physical health of the body.

The iodine provided by the thyroid hormone facilitates the energy metabolism of the brain [cerebral ] cells. During pregnancy, the dietary deficiency of iodine can induce severe cerebral dysfunction, eventually leading to cretinism in children.

·       Iron  :

Iron is found in the body in the form of heme iron and non-heme iron. Heme iron is present in red blood cells. Non-heme iron such as iron-sulfur cluster proteins are used in energy production and other metabolic functions.

The Recommended Dietary Allowance ( RDA of iron for men is 8 mg, for women 18 mg, and for pregnant women 27 mg. Iron concentrations in the umbilical artery are critical during the development of the foetus , and in relation with the IQ in the child.

   Iron is very much essential for oxygenation and to produce energy in the cerebrum of brain and for the synthesis of neurotransmitters and myelin.

 Iron deficiency is commonly found in children with attention-deficit/hyperactivity disorder.  Iron deficiency in children is associated with disturbance in the development of cognitive functions or mental abilities.

 For better mental health,cognition,concentration,focus and skills in your children include more green leafy vegetables and fruits in the regular diet.

Good sources of iron include:

o   legumes

o   Spinach.

o   Sweet potatoes.

o   Peas.

o   Broccoli.

o   String beans.

o   Beet greens.

o   Dandelion greens.

o   Collards 

·       Lithium:

The therapeutic use of lithium also includes its usage as an augmenting agent in depression, mood disorders, aggression, impulse control disorder, eating disorders and in certain subsets of alcoholism.

Lithium can modulate the activity of glutamate, dopamine, serotonin, gamma-aminobutyric acid, acetylcholine, and glycine neurotransmitters. It can stimulate the production of neural stem cells and has protective effects against oxidative stress and its consequences on brain cells.

Food sources are cereals, potatoes, tomatoes, cabbage, and some mineral waters. It may also be found in some spices such as nutmeg, coriander seeds & cumin.

·       Manganese

The functions of manganese include antioxidant activity in the mitochondria, assisting enzymes in metabolism, bone development, and wound healing. The sources of manganese include whole grains, clams, oysters, mussels, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper.

Adequate daily intake of manganese is 2.3 mg for men and 1.8 mg for women. Deficiency of manganese can lead to osteoporosis, diabetes, and epilepsy

·       Selenium:

Selenium is an important mineral required for thyroid function, hair growth and emotional well- being.

Selenium concentration is higher in the thyroid gland than in any other organ in the body, and, like iodine, selenium vital role in thyroid hormone synthesis and metabolism. 

It is a constituent of more than two dozen selenoproteins  which can play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.

Selenium supplements can reduce the risk of cardiovascular disease or deaths associated with cardiovascular disease. 

Studies show that low selenium intake is associated with lowered mood status. Selenium improves mood and diminishes anxiety. Selenium deficiency may enhance depressed& negative mood states. Good sources of selenium include Brazil nuts, seeds, whole meal bread, meat and fish.

Also many whole grains and dairy products, including milk and yogurt, are good sources of selenium. Some ready-to-eat breakfast cereals are fortified with selenium, and some fruits and vegetables contain selenium.

Excessive intake of selenium may cause a garlic odor in the breath and a metallic taste in the mouth. The most common clinical signs are hair and nail loss or brittleness and symptoms include nausea, diarrhea, skin rashes, mottled teeth, fatigue, irritability, and nervous system abnormalities. Brazil nuts contain huge amounts of selenium (68–91 mcg per nut) and may cause selenium toxicity if consumed regularly and excessively.

·       Zinc:

Zinc plays multiple roles in the body. It is involved in many cellular metabolic processes and is used in growth and development, the immune system, neurological function, and reproduction.

It also forms a structural part of cell membranes and is a component of the zinc finger proteins, which act as transcription factors.

The RDA for zinc is 11 mg for men and 8 mg for women. Studies have shown that zinc levels are lower in those with clinical depression.

Furthermore, research shows that oral zinc can influence the effectiveness of antidepressant therapy. Zinc also protects the brain cells against the potential damage caused by free radicals.

zinc also boosts immunity.

Good sources of zinc are,oysters, crabs,lobster, beans,nuts,whole grains and dairy products.

 References

1.    https://link.springer.com/referenceworkentry/10.1007/978-3-642-16483-5_3752

2.    https://www.ncbi.nlm.nih.gov/books/NBK218735/#:~:text=Calcium%2C%20phosphorus%2C%20and%20magnesium%20are,and%20are%20designated%20as%20macrominerals.

3.    https://www.hsph.harvard.edu/nutritionsource/calcium/

4.    https://www.hsph.harvard.edu/nutritionsource/phosphorus/#:~:text=A%20variety%20of%20foods%20naturally,animal%20foods%20than%20plant%20foods.

5.    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

6.    https://www.medicalnewstoday.com/articles/158800

7.    https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/#:~:text=Pork%2C%20beef%2C%20turkey%2C%20chicken,especially%20Brazil%20nuts%2C%20contain%20selenium.