You often hear about minerals in connection with dietary supplements, but what exactly are minerals? Do you need supplements of these? And what kind of functions do minerals have in the body? You will find answers to all of this in this post!
What are minerals?
Simply put, minerals are essential inorganic compounds that have an incredible number of bodily functions. The body does not produce these itself, and therefore they must be supplied in the diet or taken as supplements. The minerals that the body needs in large quantities are calcium, phosphorus and magnesium. These are important components of bone tissue. In addition, we have sodium, potassium and chlorine - these are essential for fluid balance. Of the minerals, there is a category called trace elements. We need these in smaller quantities, but are still important. This applies to iron, selenium, zinc, iodine, copper, chromium, cobalt and molybdenum.
We divide minerals into two groups:
- Minerals: We need large amounts of these and they function as building blocks in the body. The group includes calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium.
- Trace minerals: Iron, zinc, selenium, chromium, fluorine, iodine, cobalt and copper are called trace minerals. This is because we need these minerals in small amounts.
What functions do minerals have in the body?
- Calcium – Is essential for normal cell function, but also helps build bones and teeth. Calcium can be found in milk, yogurt, white cheese, green vegetables, beans, nuts and sardines.
- Iron – Iron helps transport oxygen to cells and tissues in the body. Good sources of iron include meat, eggs, beans, lentils, nuts, grains, fruits and vegetables.
- Iodine – Maintains a normal metabolism and also helps form the hormone thyroxine in the thyroid gland. Good sources of iodine are dairy products, eggs and white fish such as cod, saithe and mackerel.
- Phosphorus – This contributes to strong bones and teeth. Phosphorus is found in red meat, milk, peas, cheese, liver and oatmeal.
- Selenium – Has important roles in the body's immune system. Good sources of selenium are fish, shellfish, meat and grain products.
- Zinc – Has important functions for the skin and immune system. Zinc is found in meat, liver pâté, whole grain products and dairy products.
- Copper – Copper contributes to the formation of red blood cells. Copper is found in liver, shellfish, nuts and seeds, vegetables, dried legumes, prunes, black pepper, gelatin and squid, among other things.
- Chromium – The role of chromium is to maintain normal blood sugar levels. It is found in meat, fish, nuts and whole grains.
- Magnesium – Contributes to carbohydrate metabolism, energy production and nerve function. Found in legumes, green vegetables, dairy products, nuts and meat.
Do you need mineral supplements?
A varied dietary supplement usually contains enough nutrients to cover your needs. This also applies if you exercise a lot. However, if you do not eat fish and dairy products, you may need some supplements.