Minerals: What Are They, Benefits And Classification
Within the context of nutrition, minerals are chemical elements necessary to maintain a proper functioning of the body. They are used in a wide variety of key physiological processes for the development of daily activities.
However, despite their vital importance, the human body cannot synthesize them by itself. Therefore, it is necessary that they be provided through the diet. The main way to do this is the intake of water, plants and foods of animal origin. In the following article we explain what they are, what are their benefits and how they are classified.
What are minerals?
Minerals are inorganic substances required for the proper functioning of the body. About 4% of the total weight of men is due to the presence of these elements. Although the amount found in the body has nothing to do with the importance or the function they exert.
In fact, the four main structural elements are not included in the list of these nutrients. These are oxygen, hydrogen, carbon, and nitrogen. These represent 96% of the body’s weight. The remaining 4% belongs to macro and micro minerals.
Unlike fats, carbohydrates, or proteins, they are not considered energy-providing nutrients. However, they exert a vital regulatory action for the normal development of daily activities. A deficit of them could trigger diseases and nutritional problems.
The role of minerals in the body
Minerals are required to support certain biochemical processes that occur in the body. Also to perform some structural functions. Although each of them has its own role, in general they can be summarized as follows:
- They are structural components of tissues, such as teeth and bones. In addition, they are basic members of cells.
- They are involved in maintaining the acid-base balance.
- They ensure a good water balance.
- They participate in the transport of gases.
- They are necessary to carry out muscle contractions.
- They participate in the metabolism of other substances, such as lipids and glucose. Also in energy storage.
- Microminerals play a very important role as enzyme catalysts. Among them, its influence on enzymes with antioxidant capacity stands out.
Possible health benefits
In addition to their functions, these components also arouse the interest of science for their potential health benefits and disease prevention. An excess or deficit of any of them may be related to the increased risk of the appearance of chronic diseases.
Osteoporosis
Low calcium intake is linked to osteoporosis. Although this is not the only nutrient with an important role, the mineral is necessary for the proper formation of bones. Especially during childhood and adolescence.
High blood pressure and heart health
In this case, there is little doubt that the presence of potassium in the diet is one of the key elements for people suffering from high blood pressure. Calcium and magnesium are also important, since they have an inverse correlation with cardiovascular events.
While studies cast doubt on the possible efficacy of taking supplements, the role of diet is recognized. Hence the recommendation to apply the nutritional form DASH, which consists of low sodium content.
Antioxidant function
Oxidative stress can cause many negative effects on the body, such as deterioration, DNA and protein damage. The human body has specialized enzymes to slow it down, as they have antioxidant activity. Some elements such as selenium, manganese, copper and zinc are involved in these mechanisms.
Classification of minerals
As the Spanish Nutrition Foundation points out, these essential nutrients can be divided into two large groups: macro and micro minerals. Both are equally important in terms of their role in the body. Their main difference lies in the amount in which they are required.
The essential macroelements
They are needed in amounts above 100 mg per day. The main ones are calcium, phosphorus, sodium, potassium, chlorine, magnesium and sulfur.
Lack of macrominerals is one of the most common nutritional deficiencies. This is the case of calcium, on which a low intake is detected from the age of 50, both in men and women. The consequences can be serious long-term health problems, such as osteoporosis.
Microelements or trace elements
These are required in smaller amounts than 100 mg daily. The elements that have an important biochemical function in the human organism, within this category, are iron, zinc, fluorine, selenium, copper, chromium, iodine, manganese and molybdenum.
In healthy people, trace element deficiencies do not usually appear on a regular basis if a varied and sufficient diet is followed. This occurs with the exception of iron, iodine, and zinc. On the other hand, in some cases they can become toxic if consumed in high amounts for long periods of time.
Minerals are essential for the maintenance of life
Minerals are essential because they are involved in many basic functions of the body, such as oxygen transport, tissue formation, hormone synthesis, and the activity of enzymes. They can be classified into two large groups according to the amount in which they must be contributed. All are equally important and their supply is made exclusively through diet.
A varied and sufficient diet, adapted to the needs and age of each person, provides all the minerals that are needed on a daily basis. The best sources are vegetables, fish, dairy, legumes, and nuts in general.
