Essential Minerals and Trace Minerals in Your Diet

Introduction to Minerals

Minerals are essential nutrients categorized into two groups:

• Essential Minerals: Including Calcium, Chlorine, Iron, Magnesium, Phosphorous, Potassium, Sodium, and Zinc.
• Trace Minerals: Such as Cobalt, Copper, Iodine, Molybdenum, and Selenium, required in smaller quantities.

Essential Minerals

Calcium

Calcium is vital for bone growth, strength, blood clotting, and muscle and nerve function. It is commonly found in dairy products, canned fish with bones, and hard water.

Phosphorous

Phosphorous works alongside calcium, providing energy to cells and found in all plant and animal food products.

Iron

Iron acts as an oxygen carrier and deficiency can lead to anaemia. Found in haem (from red meats) and non-haem (from cereals, vegetables) forms.

Magnesium

Magnesium supports skeletal development and nerve function, found in vegetables and red meat.

Sodium

Sodium balances fluids and nerve impulses, found in snacks, canned foods, and excess can lead to health risks.

Potassium

Potassium regulates fluid balance and can lower blood pressure, abundant in vegetables, bananas, and potatoes.

Zinc

Zinc is crucial for immune function and wound healing, primarily found in meat.

Trace Minerals

Copper

Copper is essential for enzyme systems, found in shellfish, meats, cereals, and absorbed through skin.

Selenium

Selenium acts as an antioxidant, beneficial against heart disease and cancers, found in cereals, nuts, and red meats.

Fluoride

Fluoride strengthens teeth, found naturally in tea and seawater fish.

Iodine

Iodine is vital for thyroid hormone production, found in spinach, fresh water fish, and iodised salt.

Other Trace Minerals

Other trace minerals like manganese, chromium, molybdenum, and cobalt are essential for enzyme production and metabolism.