List of Important Minerals and their Functions

Table of Contents

What is a Mineral? A mineral is a chemical compound or element which is considered essential by organisms to perform functions and be productive in their lives. It enables in constituting energy and power for daily chores and activities and supports the body of organisms to function properly. Thus, are considered as the core and important sector of diet for every organism and especially humankind. Check here to know the Important Minerals list and their Functions.

One of the four groups of relevant or prominent nutrients are vitamins, essential fatty acids, and essential amino acids. The five significant minerals in the human body are calcium, phosphorus, potassium, sodium, and magnesium. All of the left elements in a human body are called “trace elements”. The trace types of minerals elements that have a specific biochemical purpose in the human body are sulfur, iron, chlorine, cobalt, copper, zinc, manganese. Explore the important minerals list here.

Important Minerals and Functions of Minerals 2021

Sodium

Required for decent fluid balance, nerve transmission, and muscle contraction. Sees in Table salt, soy sauce; large amounts in processed foods; small amounts in milk, bread, vegetables, and unprocessed meats

Chloride

Helps in Stomach acid dilution. In Table salt, processed foods, milk, meats, and vegetables

Potassium

Helps in nerve transmission, fluid balance, and muscle contraction. Present in Meats, milk, fresh fruits and vegetables, whole grains, legumes

Calcium

Keeps Strong bones and teeth; aids muscles relax and contract; essential in nerve functioning, blood clotting

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Phosphorus

Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance. In Meat, fish, poultry, eggs, milk, processed foods (including soda pop)

Magnesium

Found in bones, protein, muscle contraction, nerve transmission, immune system health. In Nuts, seeds, legumes, leafy, green vegetables, seafood, artichokes, drinking water

Sulfur

Found in protein molecules. Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

Iron

A molecule found in red blood cells that carries oxygen in the body; wanted for power metabolism. Present in Organ meats, red meats, poultry, shellfish, egg yolks; legumes; dried fruits; dark, iron-enriched bread and cereals, fortified cereals

Zinc

Part of several enzymes has a role in taste perception, wound healing, normal fetal improvement, creation of sperm, normal completion and sexual maturation, immune method strength. In Meats, fish, poultry, leavened whole grains, vegetables

Iodine

Found in thyroid hormone, which helps regulate growth, development, and metabolism. In Seafood, foods produced in iodine-rich soil, iodized salt, bread, dairy products

Selenium

It is an Antioxidant. In Meats, seafood, grains

Copper

Part of many enzymes; needed for iron metabolism. In Legumes, nuts and seeds, whole grains, organ meats, drinking water

Manganese

Part of many enzymes. Widespread in foods, especially plant foods

Fluoride

Involved in the formation of bones and teeth; helps prevent tooth decay. Gain it through Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas

Chromium

Works jointly with insulin to control blood sugar levels. Present in unrefined foods, especially liver, brewer’s yeast, whole grains, nuts, cheeses

Molybdenum

Part of some enzymes. Seen in Legumes, bread and grains; leafy greens; leafy, green vegetables; milk, liver

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Biological Function and Roles of Minerals

Dietary element	Category	High nutrient density dietary sources	Term for deficiency	Term for excess
Potassium	A systemic electrolyte and is essential in regulating ATP with sodium	Sweet potato, tomato, potato, beans, lentils, dairy products, seafood, banana, prune, carrot, orange	hypokalemia	hyperkalemia
Chlorine	production of hydrochloric acid in the stomach and cellular pump functions	Table salt (sodium chloride) is the main dietary source.	hypochloremia	hyperchloremia
Sodium	A systemic electrolyte and is essential in regulating ATP with potassium	Table salt, sea vegetables, milk, and spinach.	hyponatremia	hypernatremia
Calcium	heart and digestive system health builds bone, supports synthesis and function of blood cells	Dairy products, eggs, canned fish with bone, green leafy vegetables, nuts, seeds, tofu, thyme, oregano, dill, cinnamon.	hypocalcaemia	hypercalcaemia
Phosphorus	A component of bones cells, in energy processing, in DNA and ATP and many other functions	Red meat, dairy foods, fish, poultry, bread, rice, oats. In biological contexts, usually seen as phosphate	hypophosphatemia	hyperphosphatemia
Magnesium	Required for processing ATP and bones	Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado	hypomagnesemia, magnesium deficiency	hypermagnesemia
Iron	Required for many proteins and enzymes, notably haemoglobin to prevent anaemia	Meat, seafood, nuts, beans, dark chocolate	iron deficiency	iron overload disorder
Zinc	types of enzymes such as matrix metalloproteinases, liver alcohol dehydrogenase, carbonic anhydrase and zinc finger proteins	Oysters, nuts, whole grains, dairy products	zinc deficiency	zinc toxicity
Manganese	superoxide dismutase	Grains, legumes, seeds, nuts, leafy vegetables, tea, coffee	manganese deficiency	manganism
Copper	cytochrome c oxidase	Liver, seafood, oysters, nuts, seeds; some: whole grains, legumes	copper deficiency	copper toxicity
Iodine	synthesis of thyroid hormones	Seaweed, grains, eggs, iodized salt	iodine deficiency / goiter	iodism Hyperthyroidism
Chromium	lipid metabolism, although its mechanisms of action in the body and the amounts needed for optimal health are not well-defined	grape juice (especially red), meat, whole grain products	Chromium deficiency	Chromium toxicity
Molybdenum	Required for the functioning of xanthine oxidase, aldehyde oxidase, and sulfite oxidase	Legumes, whole grains, nuts	molybdenum deficiency	molybdenum toxicity
Selenium	Essential to the activity of antioxidant enzymes like glutathione peroxidase	Brazil nuts, seafood, organ meats, meats, grains, dairy products, eggs	selenium deficiency	selenosis
Cobalt	–	Required in the synthesis of vitamin	–	Cobalt poisoning

Important Minerals and Intake Needed

Sl	Minerals	Intake Needed
1	Calcium	Men need 1,000 mg per day till age 70, and 1,200 mg after that. Women ages 51 or older need 1,200 mg of calcium per day.
2	Iron	8 mg per day for adult men and women starting at age 50
3	Magnesium	420 mg per day for men 31 or older, and 320 mg per day for women 31 or older.
4	Potassium	4,700 mg per day.

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Minerals serves its important part in the human health and human life. A balanced diet including the proper amount of minerals and nutrients is necessary. It is important to include mineral rich foods in the diet for a healthy diet plan too. The lack or defieciency of the minerals can cause many health defects and damage the proper health routine of any person. Thus, it is highly important to maintain the minerals quantity in human body.