Minerals: An Overview

In this article, you'll learn everything you need to know about minerals: their functions, their roles, and what you can do to combat a mineral deficiency.

1. What are minerals?

Minerals are important, essential micronutrients that the body cannot produce itself. Therefore, you must obtain them through food .

Unlike macronutrients (fats, proteins, and carbohydrates), minerals do not provide the body with energy . However , they perform other important and diverse functions in the body.

Most minerals are so-called inorganic compounds . Due to their chemical structure, these are relatively insensitive to heat and therefore cannot be destroyed by cooking.

However, overcooking can leach minerals from food. Therefore, the cooking water shouldn't simply be thrown away, but instead used as a base for sauces, for example. Minerals are present in foods or liquids either dissolved or in trace amounts.

Generally, minerals are absorbed only in small or very small amounts . In the latter case, they are also referred to as trace elements , which also belong to the mineral category.

2. What functions do minerals have in our body?

The functions of minerals in our body are very diverse. While vitamins, for example, are primarily responsible for protecting the body and often also act as antioxidants against free radicals, minerals and trace elements are important for many basic bodily functions .

These include, among other things, the structure of the body, the synthesis of proteins , the support of nerve conduction and also of the immune system , energy metabolism and the production of hormones .

Vitamins and minerals both belong to the group of micronutrients and can support each other 's functions . For example, vitamin D promotes the absorption of calcium into the bones.

Minerals are also important for cognitive performance , which is why they play an essential role, especially for high performers, office athletes and sportspeople .

The mineral iron, for example , is responsible for oxygen transport in the body, supports concentration , and reduces fatigue . Iron is therefore particularly important for mental performance.

Potassium and calcium are important for normal nerve and muscle function , as are magnesium and potassium. The minerals magnesium and iron contribute to normal energy metabolism.

Magnesium in the body is also important for muscle relaxation and serves as an activator of over 300 enzymes. Calcium and phosphorus, in turn, are important components of bones and teeth .

Zinc supports the immune system and, along with selenium and iodine, is important for hair growth . Iodine is also important for hormone production and thyroid support .

Minerals are also important to the body in dissolved form , as electrolytes . In their dissolved form, they neutralize the body fluids between the tissues and are responsible for maintaining osmotic pressure.

A sufficient supply of minerals is especially important for high performers and athletes , as these are lost through sweating during physical performance .

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3. What minerals are there?

Minerals include magnesium , potassium , calcium , phosphorus , and sodium . Minerals are divided into macroelements and trace elements . The macroelements are those of which the body contains more than 50 milligrams per kilogram of body weight .

Trace elements are minerals of which the body contains less than 50 milligrams per kilogram of body weight . Trace elements include zinc , iron , iodine , selenium , copper , and manganese .

An exception to this is iron , which accounts for about 60 kilograms in the body. Nevertheless, iron is considered a trace element.

A further distinction between macroelements and trace elements is that the macroelements are needed by the body in larger quantities and the trace elements - as the name suggests - only in trace amounts .

To ensure you get enough minerals, you should choose foods rich in them. Calcium, for example, is found in dairy products, legumes, and seeds. Potassium is found in dried fruit, potatoes, nuts, legumes, and herbs.

Mineral water offers another way to replenish your mineral levels . For example, you can drink mineral water with a high calcium content or mineral water with a high sodium content.

For women during puberty and pregnancy, the minerals calcium , iron and iodine are particularly important .

4. What to do if you have a mineral deficiency?

A mineral deficiency is rarely acute and often only becomes apparent after many years.

When it comes to signs of a mineral deficiency, it's important to first determine which mineral your body is lacking or lacking. Possible symptoms can provide a good clue.

A magnesium deficiency, for example, is often associated with muscle or calf cramps . An iron deficiency, on the other hand, prevents the body from receiving enough oxygen, which in the long run leads to fatigue and exhaustion .

In general, a mineral deficiency can manifest itself in limited physical and mental performance , but sleep disorders , hair loss and headaches can also be signs of a mineral deficiency.

If you have symptoms of deficiency due to a mineral deficiency, it makes sense to consult your family doctor and have a blood test done .

The doctor can then determine whether you have an iron deficiency based on your blood ferritin level, for example. Mineral deficiencies can often be caused by an unbalanced diet . However, low mineral and nutrient content in conventionally grown foods or excessive sweating can also lead to a mineral deficiency.

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5. Conclusion

Minerals are micronutrients and perform a variety of functions in our bodies. They are important for many basic functions and for the structure of the body. Minerals also support your physical and mental performance, thus forming the foundation for your daily success.

A sufficient supply of minerals is particularly important for athletes and high performers in order to maintain long-term performance.

To prevent mineral deficiencies, you should make sure to include sufficient mineral-rich foods in your meal plan. You can also take high-quality supplements like Minerals .