Minerals help with many bodily functions.

What are Minerals?
Minerals are inorganic elements that are essential for various bodily functions. They are not produced by the body and must be obtained through diet or supplements.

Types of Minerals

1. Macrominerals: Calcium, phosphorus, magnesium, potassium, sodium, and chloride.
2. Microminerals: Iron, zinc, copper, selenium, iodine, and fluoride.

Functions of Minerals

1. Bone Health: Calcium, phosphorus, and magnesium support bone growth and maintenance.
2. Muscle Function: Potassium, sodium, and magnesium regulate muscle contractions and relaxations.
3. Nerve Function: Potassium, sodium, and magnesium support nerve function and transmission.
4. Immune Function: Iron, zinc, and selenium support immune function and antioxidant defenses.
5. Energy Production: Iron, copper, and selenium support energy production and metabolism.

Food Sources of Minerals

1. Calcium: Dairy products, leafy greens, and fortified plant-based milk.
2. Phosphorus: Meat, fish, eggs, dairy products, and whole grains.
3. Magnesium: Dark leafy greens, nuts, seeds, and whole grains.
4. Potassium: Bananas, avocados, sweet potatoes, and leafy greens.
5. Iron: Red meat, poultry, fish, beans, lentils, and fortified cereals.
6. Zinc: Oysters, beef, chicken, pork, and fortified cereals.
7. Copper: Shellfish, nuts, legumes, and whole grains.
8. Selenium: Brazil nuts, fish, turkey, and beef.
9. Iodine: Iodized salt, seaweed, and dairy products.
10. Fluoride: Fluoridated water, toothpaste, and processed foods.

Daily Mineral Needs

1. Calcium: 1,000 mg/day
2. Phosphorus: 1,000 mg/day
3. Magnesium: 400 mg/day
4. Potassium: 4,700 mg/day
5. Iron: 8 mg/day (men), 18 mg/day (women)
6. Zinc: 11 mg/day (men), 8 mg/day (women)
7. Copper: 900 μg/day
8. Selenium: 55 μg/day
9. Iodine: 150 μg/day
10. Fluoride: 3.5 mg/day

Benefits of Minerals

1. Stronger Bones: Calcium, phosphorus, and magnesium support bone health.
2. Improved Muscle Function: Potassium, sodium, and magnesium regulate muscle contractions and relaxations.
3. Enhanced Immune Function: Iron, zinc, and selenium support immune function and antioxidant defenses.
4. Increased Energy: Iron, copper, and selenium support energy production and metabolism.
5. Better Nerve Function: Potassium, sodium, and magnesium support nerve function and transmission.

Risks of Mineral Deficiencies

1. Weakened Bones: Calcium and vitamin D deficiencies can increase risk of osteoporosis.
2. Fatigue: Iron deficiency can cause fatigue and weakness.
3. Impaired Immune Function: Zinc and selenium deficiencies can impair immune function.
4. Muscle Weakness: Potassium and magnesium deficiencies can cause muscle weakness and cramps.
5. Poor Wound Healing: Zinc deficiency can impair wound healing.