Unlike vitamins, which are organic substances (containing the element carbon), minerals are inorganic and are found in rocks and soil. Vegetables absorb minerals as they grow, while animals digest it through their diet. Like vitamins, minerals can be divided into two groups - those needed in larger quantities (major minerals) and those only required in tiny amounts (trace elements). Minerals needed daily include calcium, magnesium, phosphorus, potassium and sodium. These minerals are present in virtually all cells of the body, ensuring our internal systems function efficiently. Acute imbalances of these minerals can be potentially fatal. Such cases are rarely caused by a poor diet, but usually the result of an illness or other unusual factor.
|
Mineral |
Why is it important? |
Where is it found? |
Recommended daily intake |
| Calcium | Essential for healthy bones and teeth. | Abundant in milk and dairy products. Very small quantities can be found in dark green leafy vegetables, such as spinach and watercress. | 700mg |
| Phosphorous | Contributes to healthy cells, bones and teeth. | Milk, cheese, fish, meat and eggs. | 550mg |
| Magnesium | Helps your body to use energy and your muscles to function effectively. | Dark green leafy vegetables, such as cabbage and broccoli. | 300mg |
| Sodium | Helps your body to regulate its water content and your nerves to function effectively. | In
almost all foods as sodium chloride (table salt) | 1,600mg |
| Potassium | Helps your cells and body fluids to function properly. | In most foods, apart from fats, oil and sugar. Particularly
found in fruit and vegetables. | 3,500mg |
| Zinc |
Essential
for the body to reach sexual maturity and aids the repair of damaged tissue. | Meat, fish, milk, cheese and eggs. |
9.5mg for males. 7mg for females. |
| Copper (trace element) |
Helps the body to use iron properly. | Green vegetables and fish. |
1.2mg for both males and females. |
| Selenium (trace element) |
Ensures healthy cells. |
Meat, fish, cereals, eggs and cheese. |
75µg for males. 60µg for females. |
| Iodine (trace element) |
Helps to make thyroid hormones, which control metabolic activity. |
Seafood and dairy products. |
140µg for both males and females. |
Without minerals, the body would be unable to - build new tissues
- contract muscles
- process nerve reactions
- clot your blood
- keep your body pH neutral
- regulate body processes
- release energy from food
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