Minerals and Trace Minerals. What Are they and why are they important for good health?

When we think about nutrition, vitamins often steal the spotlight. However, minerals and trace minerals are unsung heroes that play a pivotal role in maintaining overall health and well-being. These inorganic, essential nutrients are fundamental to numerous bodily functions, yet many people don't fully understand their significance. Don’t worry, we’re here to help you understand more.

What Are Minerals and Trace Minerals?

Minerals are inorganic elements that our bodies cannot produce on their own. We must obtain them through our diet or supplementation when we aren’t able to get them through balanced meals. Minerals are divided into two main categories:

The first are major minerals. These are minerals our bodies need in larger quantities, typically more than 100 milligrams per day. They include the BIG 7: Calcium, Magnesium, Potassium, Sodium, Phosphorus, Chloride and Sulfur.

Trace Minerals are required for our health but in much smaller amounts, typically less than 100 milligrams per day. They are small, but they are equally critical. Trace minerals include Iron, Zinc, Selenium, Copper, Manganese, Iodine, Chromium and Molybdenum.

Why Are Minerals So Important for Good Health?

Minerals are essential for cellular metabolism and energy production. They act as cofactors for enzymes, enabling critical chemical reactions that keep our body functioning optimally. For instance, magnesium is involved in over 300 enzymatic reactions, including those related to energy production and muscle and nerve function. Calcium and phosphorus are crucial for building and maintaining strong bones and teeth. They provide the structural framework that supports our entire body. Trace minerals like manganese and zinc also play supporting roles in bone metabolism and density.

Several minerals are key to maintaining a robust immune system. Zinc is well-known for its immune-boosting properties, helping to produce and activate white blood cells. Selenium acts as a powerful antioxidant, protecting cells from damage and supporting immune response. Minerals like iodine are critical for thyroid function, which regulates metabolism. Chromium helps insulin function more effectively, supporting blood sugar regulation. These minerals play intricate roles in maintaining hormonal balance and metabolic health. Minerals such as potassium, sodium, and magnesium are electrolytes that facilitate nerve impulse transmission and muscle contraction. They are essential for heart rhythm, muscle movement, and preventing cramps and fatigue.

How to Ensure Adequate Mineral Intake?

Food is medicine. The best way to obtain minerals is through a diverse, nutrient-rich diet. This should include leafy green vegetables like spinach, nuts and seeds, whole grains, lean proteins, dairy or fortified plant-based milk alternatives and of course fruits and vegetables of various colors.

Supplements!

While a balanced diet is ideal, supplements can help fill nutritional gaps. However, it's crucial to always consult with a healthcare professional. You should choose high-quality, bioavailable supplements and avoid excessive intake. Minerals taken in too large quantities can lead to toxicity. It’s important that you understand if you are deficient so you can get the proper dosage for optimal health.

Health is Wealth

Minerals and trace minerals are not just supplementary nutrients—they are fundamental to our health and well-being. By understanding their roles and ensuring adequate intake, we can support our body's complex systems and promote long-term wellness. Remember, nutrition is not about perfection but about making informed, consistent choices that nourish our bodies from the inside out.

Disclaimer: This blog post is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.*

Health + Hope

The AU Wellness Team