The nutritional term for minerals: Micronutrients
In nutritional science, the term for minerals and vitamins collectively is micronutrients. These are named 'micro' because the body only needs them in small quantities compared to macronutrients like carbohydrates, proteins, and fats. This is a crucial distinction, as the term 'mineral' can have a different meaning in other fields, such as geology. Unlike vitamins, which are organic compounds produced by living organisms, minerals are inorganic elements that originate from the earth's soil and water. When we consume plants or animals, we are absorbing these essential elements that have been passed up the food chain.
The two primary classifications: Macro and trace minerals
Within the category of dietary minerals, there are two main subgroups, which are categorized based on how much the body needs.
Macrominerals (or major minerals)
The body requires these in larger quantities, typically more than 100 milligrams per day. Macrominerals play vital roles in structural functions and a variety of metabolic processes.
Some of the most important macrominerals include:
- Calcium: Essential for building and maintaining strong bones and teeth, muscle contraction, and nerve function.
- Phosphorus: Found in every cell and is vital for bones, teeth, DNA, and energy production (ATP).
- Magnesium: Involved in over 300 enzyme reactions, including nerve and muscle function, blood pressure regulation, and energy metabolism.
- Sodium and Chloride: Often consumed together as salt (sodium chloride). They are crucial electrolytes that help maintain fluid balance and nerve function.
- Potassium: Works with sodium to maintain fluid balance and supports heart and muscle function.
- Sulfur: A component of amino acids and vitamins, important for the structure of proteins and tissue integrity.
Microminerals (or trace minerals)
These are needed in much smaller amounts—less than 100 milligrams per day—but are just as critical for overall health.
Key microminerals include:
- Iron: An essential part of hemoglobin, the molecule in red blood cells that carries oxygen throughout the body.
- Zinc: Supports the immune system, promotes wound healing, and is essential for cell growth.
- Copper: Assists in iron absorption, energy production, and the formation of connective tissues.
- Iodine: A vital component of thyroid hormones, which regulate metabolism.
- Selenium: Acts as an antioxidant, protecting cells from damage, and is important for immune function.
- Manganese: A cofactor for many enzymes involved in metabolism and bone formation.
- Fluoride: Important for the formation of bones and teeth, helping to prevent tooth decay.
- Chromium: Plays a role in maintaining normal blood glucose levels by supporting insulin function.
The crucial role of minerals in a healthy diet
Ensuring adequate mineral intake through diet is fundamental for maintaining overall health. While many associate minerals only with building bones, their functions are far more extensive. They act as cofactors for enzymes, helping them to perform their jobs in vital biochemical reactions. Minerals are also indispensable for the proper functioning of the nervous and endocrine systems, influencing everything from hormone production to nerve impulse transmission.
Comparison of Macrominerals vs. Trace Minerals
| Feature | Macrominerals (Major Minerals) | Trace Minerals (Microminerals) |
|---|---|---|
| Amount Required | Greater than 100 mg/day | Less than 100 mg/day |
| Examples | Calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur | Iron, zinc, copper, iodine, selenium, manganese |
| Primary Functions | Bone structure, fluid balance, nerve transmission, muscle contraction | Enzyme activation, oxygen transport, hormone production, antioxidant function |
| Deficiency Risk | Common deficiencies include calcium (osteoporosis) and potassium (muscle cramps) | Specific deficiencies like iron-deficiency anemia or goiter from iodine deficiency |
| Sources | Dairy products, meat, leafy greens, fortified foods, legumes | Nuts, seeds, shellfish, organ meats, eggs, whole grains |
Ensuring adequate mineral intake
The best way to obtain a sufficient amount of all essential minerals is through a balanced and varied diet. While supplements are available, they should not replace a healthy diet unless advised by a healthcare professional. Some mineral levels can even reach toxic levels if supplemented excessively without proper guidance.
Here are some practical steps to ensure you're getting enough minerals:
- Eat a variety of whole foods: Focus on a wide range of fruits, vegetables, whole grains, nuts, and lean proteins to cover all your bases.
- Include fortified foods: Some foods, like certain cereals and plant-based milks, are fortified with minerals like calcium and iron.
- Stay hydrated: Drinking water contributes to your mineral intake, and electrolytes like sodium and potassium are vital for fluid balance.
- Prepare food properly: Soaking and cooking legumes, for instance, can increase the bioavailability of their minerals.
- Talk to a professional: If you have concerns about deficiency, or are considering supplements, consult with a doctor or registered dietitian.
Conclusion
In the realm of nutrition, the answer to what are minerals also called? is micronutrients. This broader term encapsulates the inorganic elements that, while needed in small amounts, are absolutely essential for human health and survival. These micronutrients are divided into macrominerals and trace minerals, each with specific, indispensable functions that range from building the body's structure to catalyzing enzymatic reactions. A balanced, whole-food diet is the most effective way to ensure a steady supply of these vital elements, providing the foundation for optimal bodily function and overall well-being.
Visit the NIH Office of Dietary Supplements for more information on specific minerals
