Everyone thinks of rocks and stones when minerals are mentioned, but you have minerals in your body too, and they are essential to your health. Calcium is the most abundant mineral in your body with the majority of it being in your bones, but there are numerous other minerals which are essential to overall good health. These other minerals — for example iron, magnesium, phosphorus, potassium and sodium — account for just under one per cent of your body weight,
The term “minerals” when used to describe your dietary requirements refers to inorganic substances that are needed in small amounts to maintain overall health. Minerals are divided into essential ones that are, as the name implies, essential to health, and trace ones that are, also as their name implies, required only in trace amounts.
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Ideally, your diet should provide sufficient amounts because these sources are the most compatible with your body, but deficiencies can occur.
Iron in your body is part of the hemoglobin which transports oxygen through your circulatory system. It is also involved in several enzymes as well as in energy production and in the functioning of your immune system. Red meats and fortified foods are dietary sources and, interestingly, vitamin C can increase absorption from your diet. Anemia results when iron levels are low and a variety of iron supplements are available, with ferrous sulfate providing the greatest level of elemental iron at 20 per cent.
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While calcium is the key mineral in bone formation, magnesium and phosphorus also play a role in healthy bone growth and maintenance. These minerals form the matrix of bones and teeth, and without sufficient levels osteoporosis occurs. Calcium supplements along with vitamin D are used to treat osteoporosis. Other minerals, including trace ones such manganese, copper and zinc, are not supplemented, however, because average diets usually contain sufficient quantities.
Potassium in your body is important for regular heart rhythm, stable blood pressure and a healthy nervous system. Along with sodium, potassium controls the water balance in your body.
Ideally, you want a diet high in potassium and low in sodium. Health Canada recommends 4,700 milligrams of potassium daily and no more than 1,500 milligrams of sodium daily for most adults. Dietary sources of potassium are numerous, for example: bananas, orange juice and cranberry juice, and it is not difficult to ensure sufficient levels.
However, it is estimated that adult Canadians consume on average four times the recommended daily amount of sodium. Processed and convenience foods account for this excess of sodium, which means you should substitute a banana for that snack bar!
When you have a checkup or if you have a medical condition that is being followed, you may have lab work ordered to check for minerals. Blood tests are able to measure electrolytes including potassium and sodium. You may not have any symptoms, but the lab results can reveal cardiovascular and kidney risks. Routine blood tests are often recommended if you have conditions such as diabetes, or if there are other risk factors such as older age, family history or even pregnancy.
You probably take minerals for granted, but eating a varied diet including fruits, vegetables, and fibre will ensure you have all the minerals you need.
Marie Berry is a lawyer/pharmacist interested in health and education.
