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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Linus Pauling Institute: Minerals
- WomensHealth.gov: Minerals
- FamilyDoctor.org: Vitamins and Minerals
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Definition of Minerals in Food
Your body cannot make minerals, so it’s essential you get them all from your food. Minerals are classified as micronutrients, because you don’t need too much of them, but that doesn’t negate their importance. Like vitamins, minerals don’t contain any calories so they aren’t a direct source of energy; however, they work with other nutrients so that your body functions properly 23. You need to take in 16 different minerals each day through your diet for optimal health.
Breaking It Down
Minerals are divided into two categories -- major minerals and trace minerals -- based on the amounts you need to stay healthy. Major minerals, also referred to as macrominerals, are named for the fact that you need more of them in your diet. Your daily needs for major minerals range from hundreds of milligrams to over a thousand, depending on the specific mineral. The major minerals include:
- sodium
- potassium
- magnesium
- calcium
- phosphorus
- chloride
- sulfur
Trace minerals are named because you need less of them to stay healthy – usually less than 20 milligrams per day.
- Minerals are divided into two categories -- major minerals and trace minerals -- based on the amounts you need to stay healthy.
- Major minerals, also referred to as macrominerals, are named for the fact that you need more of them in your diet.
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Minerals are inorganic, which means they are not formed by living things, including your body. Instead, the minerals in plants come from the soil in which they are grown. Animal foods get their minerals from eating plants grown in mineral-rich sources. Because of this, the mineral content of foods can vary widely based on the quality of their soil. According to “Nutrition and You” by Joan Salge Blake, wheat grown in nutrient-rich soil can have 10 times as much selenium as wheat grown in nutrient-poor soil 4.
- Minerals are inorganic, which means they are not formed by living things, including your body.
- Instead, the minerals in plants come from the soil in which they are grown.
Basic Functions
Although each mineral has its own specific function, NHS Choices notes that as a whole, minerals perform three basic functions 2. They help build strong bones and teeth, control the amount of fluid inside and outside of your cells, and turn the food you eat into energy your body can use.
Beware of Deficiencies
How Are Minerals Absorbed by the Body?
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Americans typically do not get enough of the minerals calcium, potassium and magnesium. It is best to get more of these minerals through whole foods so that your body is able to absorb them properly; however, in times of excess growth, such as during pregnancy, your doctor may recommend a supplement. Milk, yogurt and cheese are the major sources of calcium in the American diet, while potassium is found in fruits and vegetables. Vegetables, whole grains, nuts and fruits provide magnesium.
- Americans typically do not get enough of the minerals calcium, potassium and magnesium.
- Milk, yogurt and cheese are the major sources of calcium in the American diet, while potassium is found in fruits and vegetables.
Related Articles
References
- Linus Pauling Institute: Minerals
- NHS Choices: Vitamins and Minerals
- FamilyDoctor.org: Vitamins and Minerals
- Nutrition and You; Joan Salge Blake
- White ND. Messaging and Multivitamin Use: Rethinking the “It Can’t Hurt” Philosophy. Am J Lifestyle Med. 2019;13(3):243-245. doi:10.1177/1559827619826572
- Schüpbach R, Wegmüller R, Berguerand C, Bui M, Herter-Aeberli I. Micronutrient status and intake in omnivores, vegetarians and vegans in Switzerland. Eur J Nutr. 2017;56(1):283-293. doi:10.1007/s00394-015-1079-7
- Ghishan FK, Kiela PR. Vitamins and Minerals in Inflammatory Bowel Disease. Gastroenterol Clin North Am. 2017;46(4):797-808. doi:10.1016/j.gtc.2017.08.011
- Sorensen MD. Calcium intake and urinary stone disease. Transl Androl Urol. 2014;3(3):235‐240. doi:10.3978/j.issn.2223-4683.2014.06.05
- MedlinePlus. Magnesium in diet. Updated June 2, 2020.
- Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326
- National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Updated March 24, 2020.
- National Institutes of Health, Office of Dietary Supplements. Phosphorous Fact Sheet for Health Professionals. Updated March 2, 2020.
- Noori N, Kalantar-Zadeh K, Kovesdy CP, Bross R, Benner D, Kopple JD. Association of Dietary Phosphorus Intake and Phosphorus to Protein Ratio with Mortality in Hemodialysis Patients. Clin J Am Soc Nephrol. 2010;5(4):683-692. doi:10.2215/CJN.08601209
- National Institutes of Health, Office of Dietary Supplements. Potassium Fact Sheet for Health Professionals. Updated March 2, 2020.
- Weiss JN, Qu Z, Shivkumar K. Electrophysiology of Hypokalemia and Hyperkalemia. Circ Arrhythm Electrophysiol. 2017;10(3):e004667. doi:10.1161/CIRCEP.116.004667
- St-Jules DE, Goldfarb DS, Sevick MA. Nutrient Non-equivalence: Does Restricting High-Potassium Plant Foods Help to Prevent Hyperkalemia in Hemodialysis Patients? J Ren Nutr. 2016;26(5):282-287. doi:10.1053/j.jrn.2016.02.005
- Rust P, Ekmekcioglu C. Impact of Salt Intake on the Pathogenesis and Treatment of Hypertension. Adv Exp Med Biol. 2017;956:61‐84. doi:10.1007/5584_2016_147
Writer Bio
Lindsay Boyers has a Bachelor of Science in nutrition from Framingham State College and a certificate in holistic nutrition from the American College of Healthcare Sciences. She is also a licensed aesthetician with advanced training in skincare and makeup. She plans to continue on with her education, complete a master's degree program in nutrition and, ultimately, become a registered dietitian.