Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals.
Dietitians may recommend that minerals are best supplied by ingesting specific foods rich with the element(s) of interest. Sometimes minerals are ingested as mineral dietary supplements, the most common being iodine in iodized salt.
The dietary focus on minerals derives from an interest in supporting biochemical reactions with the required elemental components. Appropriate intake levels of certain chemical elements are thus required to maintain optimal health. According to nutritional experts, the requirements are met simply with a conventional balanced diet.
Essential minerals
Sixteen minerals are required to support human biochemical processes by playing roles in cell structure and function as well as electrolytes:
Calcium is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds.
Chloride is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt is the main dietary source of chloride.
Cobalt - vitamin B12. See pernicious anemia.
Copper is required component of many redox enzymes, including cytochrome c oxidase.
Iodine is required for the biosynthesis of thyroxine. See also Iodine deficiency.
Iron is required for many proteins and enzymes, notably hemoglobin. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains. See also iron deficiency (medicine).
Magnesium is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa. See also magnesium deficiency (medicine).
Manganese is a cofactor in enzyme functions.
Molybdenum - xanthine oxidase and related oxidases.
Nickel - urease
Phosphorus is a component of bones (see apatite) and energy processing and many other functions.
Potassium is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas.
Selenium, a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.
Sodium is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.
Sulfur - cysteine and methionine
Zinc is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase
Dietitians may recommend that minerals are best supplied by ingesting specific foods rich with the element(s) of interest. Sometimes minerals are ingested as mineral dietary supplements, the most common being iodine in iodized salt.
The dietary focus on minerals derives from an interest in supporting biochemical reactions with the required elemental components. Appropriate intake levels of certain chemical elements are thus required to maintain optimal health. According to nutritional experts, the requirements are met simply with a conventional balanced diet.
Essential minerals
Sixteen minerals are required to support human biochemical processes by playing roles in cell structure and function as well as electrolytes:
Calcium is needed for muscle, heart and digestive system health, builds bone, supports synthesis and function of blood cells. Dietary sources of calcium include dairy products, canned fish with bones (salmon, sardines), green leafy vegetables, nuts and seeds.
Chloride is needed for production of hydrochloric acid in the stomach and in cellular pump functions. Table salt is the main dietary source of chloride.
Cobalt - vitamin B12. See pernicious anemia.
Copper is required component of many redox enzymes, including cytochrome c oxidase.
Iodine is required for the biosynthesis of thyroxine. See also Iodine deficiency.
Iron is required for many proteins and enzymes, notably hemoglobin. Dietary sources include red meat, leafy green vegetables, fish (tuna, salmon), eggs, dried fruits, beans, whole grains, and enriched grains. See also iron deficiency (medicine).
Magnesium is required for processing ATP and for bones. Dietary sources include nuts, soy beans, and cocoa. See also magnesium deficiency (medicine).
Manganese is a cofactor in enzyme functions.
Molybdenum - xanthine oxidase and related oxidases.
Nickel - urease
Phosphorus is a component of bones (see apatite) and energy processing and many other functions.
Potassium is a systemic electrolyte and is essential in coregulating ATP with sodium. Dietary sources include legumes, potato skin, tomatoes, and bananas.
Selenium, a cofactor essential to activity of antioxidant enzymes like glutathione peroxidase.
Sodium is a systemic electrolyte and is essential in coregulating ATP with potassium. Dietary sources include table salt (sodium chloride, the main source), sea vegetables, milk, and spinach.
Sulfur - cysteine and methionine
Zinc is pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase
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