Today, Friday, February 15, 2019

The Crucial Role Minerals Play in your Health

Minerals are a source of strength and vitality for our bodies. Their mission is fundamental for a correct development and for avoiding certain illnesses. The correct amount of minerals that our body should receive depends in each person’s constitution and circumstances surrounding our lives.

Medical research has attempted to discover in minerals the benefits these could have to the human body according to their function. In some cases, it has being defined the exact process of action. It is enough to see any routine analysis to learn the minimum and maximum levels that have been set for minerals in order to enjoy good health.


This mineral is fundamental to transport phosphates in the human body and in enzymatic processes. The quantity of magnesium in adults is approximately of 25 mg. Inside the human body, magnesium is found combined with calcium and phosphorus in the complex salts that comprise the bones. Blood contains more calcium than magnesium, however muscles contain more magnesium than calcium.

Magnesium is absorbed by our body and then released through kidneys and feces. 45% of the ingested magnesium through food is absorbed, while 55% is discharged. The absorption of this mineral takes place mostly in the smaller intestine and also in the stomach.

The function of magnesium inside the human body is diminishing the excitability of the central nervous system. In an intercellular level, magnesium balances acid and base fluids, participates in the cellular electrolytic activity, breathing and interchanges between them.

Foods rich in magnesium are leafy greens, legumbes, dried fruits, some fresh fruits and all kinds of fish. Some examples are spinach, wheat, oatmeal, potato, carrots, almonds, walnuts, rice, bananas and cherries.

Magnesium also has an anti-inflammatory properties, it protects the body against infections, improves the resistance against cold and fatigue. Anxiety, insomnia and excessive emotivity makes the body react releasing quantities of intra-cellular magnesium.

When using mineral supplementation, the recommended daily intake reaches 350 mg in men, and 300 mg in women. Children require 150 mg daily. During pregnancy and breast feeding the intake can be increase to 400 mg daily.

Magnesium deficiency could produce trembling, depression, vertigo, arrhythmia, alopecia and arthritis. Cases of deficiency can be seen in individuals with alcohol dependencies that have suffered burns, excessive vomit, cancer or cirrhosis. Lack of this mineral is related to deficiency in potassium and calcium. In the other hand, when this mineral reaches toxic levels in the body, somnolence, arrhythmias and muscular stiffness could be the first symptoms.


Internal organs where zinc exists are pancreas, uterus, prostate, liver, kidneys, skin, nails, lungs, bones, eyes, endocrine glands and hair. This is an essential mineral for the almost eighty enzymes that are vital for the metabolism. After iron, zinc is the most important mineral for focus.

Blood contains around 66% of zinc, which is joined to albumin—while a 34% is found in stable form in the different globulins. Zinc is mostly eliminated through feces. Elimination of zing through urine is aroung 0.4-0.6 mg in a 24 hour period. We also eliminate zinc through sweat, but only once we’ve reached a liter of liquid.

Zinc plays a central role in AND formation, in the production of proteins, ovulation and spermatozoids. It also participates in the immune system, in skin healing and in both smell and tact. This mineral decreases with age, same as magnesium, which doesn’t occur with other minerals such as copper or iron.

Some diets provide zinc levels up to 15 mg daily, which is enough for the human body. The demand for this mineral will also depend on age, constitution and health of the person, and it is vital during pregnancy, fetal development and breast feeding.

Liver, beef, pork and lamb have high zinc content. While fish, vegetables and legumes have lower content, of these wheat, corn, cabbage, lettuce, spinach, melon, carrot and mushrooms have a higher content. Other zinc rich foods are egg yolk and seafood. If following a restrictive diet, mineral supplementation might be necessary; but this is only in rare cases.

When there is a zinc deficiency, children may present dermatitis; but at any age, the symptoms for zinc deficiency may be increased infections, deterioration of smell and taste, lack of appetite, problems with scarring, and alopecia.

The excess of this mineral is present when too much canned food is eaten or if working with metal presses. Symptoms may include vomit, diarrhea and poor reflexes.


This mineral, together with potassium, regulates the balance of the extra cellular liquid.

The body uses the kidney to regulate the sodium homeostasis. Another important task for the sodium present in our bodies is related to the internal cellular action, being that intervenes in the conduction of nervous impulses.

The best-known source of sodium is salt or sodium chloride. In other foods, quantities of this mineral are low, unless it has gone through a salting processed such as smoking, preservation or added base sodium. Examples of this are olives, pancetta, butter, smoked fish.

Even when the needs of sodium are a minimum of 90 to 100 mg per day; a normal diet provides a much larger quantity, which could reach up to 7 gm. It is vital not to ingest an excess of salt, being that it increases blood pressure . We eliminate sodium through perspiration.

Not enough sodium in the body is called hyponatremia, and excessive salt is called hypernatremia. When the body experiences low sodium levels; which could be mostly because of dietary restriction, use of diuretics and renal insufficiency, it manifest as nightmares, apathy, lack of oxygen and fatigue, anorexia, psychosis, delirium and headaches.

Causes of excessive sodium in the blood can be dehydration, burns, feeding tubes and convulsions. Mineral supplementation is not necessary for sodium, a normal diet doesn't require it, as we obtain more sodium from foods than what we really need.


It can be found in abundance in the human body as a main component of our bones. It takes part in the nervous impulses and is part of the structure of different enzymes. Phosphorus is an essential component together with calcium, in bone structure and teeth. Mineral supplementation is not needed, unless a medical condition as osteoporosis is present or following a very restrictive diet.

There are many other minerals that are beneficial for the human body, but most are obtained through a normal diet and do not require mineral supplementation. The human body can only have deficiencies of calcium, iron and iodine; although this only occurs when following a very restrictive diet.

Sign up for our Newsletter
Email Address:

Contact Us