The Minerals
by Maria Del Mar Mejias on November 30, 2012 at 12:00 PM EST

Minerals are a big part of our everyday nutrition. It’s very common nowadays to see mineral deficiencies, even if we do eat all our fruits and vegetables daily. The amount our bodies require is so small, therefore getting these minerals shouldn’t be a problem.





Calcium, sodium, potassium, chloride, phosphorus, magnesium and sulphide. More than 100 milligrams per day, totalling 5g throughout the body.

Trace Minerals

Iron, copper, selenium, chromium, iodide, manganese, molybdenum and fluoride. Less than 20 milligrams per day, totalling less than 5 grams throughout the body.

Minerals stay intact during digestion. They’re also very stable and immune to UV rays, heat, acid and oxygen. The absorption by the body depends on the availability of the mineral in the body. Also, there’s a lot of completion between these minerals so if there’s too much of one in particular, the body will only absorb that one, therefore ignoring the rest and creating deficiencies. That’s why I previously mentioned even though there was consumption of fruits and vegetables, there could be deficiencies. To avoid this, the consumption of a different variety of nutrient-dense foods is important. The consumption of certain macronutrients and vitamins also help in the absorption of minerals, like for example:

  • Deficiency of one mineral helps the absorption of another.
  • Cooking increases bioavailability of minerals in vegetables.
  • Vitamin C increases absorption of iron.
  • Vitamin D increases absorption of calcium, phosphorus and magnesium.
  • Animal protein (fish, beef and chicken) increases absorption of zinc.

Common functions of minerals include blood formation, bone health, improving the immune system, and they also help with metabolisms with an invaluable role in growth. All these functions are very important, however, it’s highly recommended that minerals be consumed via food and not in it’s raw state. The body only needs a very tiny amount, and if these are over-consumed they can cause damage to the kidney, and it’s the kidney that manages mineral balances in the body.

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