Minerals Essential For Human Body


Minerals are inorganic compounds required in small amounts for the body to stay healthy, grow, and for overall development. They also help in different functions like building strong bones, to maintaining heartbeat and transmitting nerve impulses.

There are two kinds of minerals: macro minerals and trace minerals (also referred to as micro minerals). And both are equally important and aid the overall function of the human body.

Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur fall under the macro mineral category. Our body requires larger amounts of macro minerals.

Trace minerals like iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium are only required in little quantities.

Most minerals can be found in a balanced diet. In some cases; doctors may recommend a mineral supplement.





Function: Builds strong bones and healthy teeth, helps muscles relax and contract, nerve functioning, blood clotting, blood pressure regulation, and improves the immune system.

Source: Dairy products, such as milk, cheese, and yogurt, canned salmon and sardines with bones, nuts like almonds, beetroot, soya, leafy green vegetables, such as broccoli, calcium-fortified foods from orange juice to cereals and crackers.

Deficiency: Leads to deterioration of bones and teeth and there is risk of osteoporosis for menopausal women.



Function: Systematic electrolyte regulates the total amount of water and pH level. Vital in various critical body functions, nerve functioning and muscle contractions.

Source: Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables like carrot, beetroot, radish and unprocessed meats and eggs.

Deficiency: Leads to headaches, muscle cramps, fatigue, and dehydration.



Function: Needed for proper fluid balance.

Source: Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables.



Function: Needed for proper fluid balance, nerve transmission, and muscle contraction. It also helps to build proteins and muscles, proper body growth.

Source: Meats, milk, freshfruits like papaya  and vegetables like potatoes, spinach, cabbage turmeric, whole grains, legumes, garlic, and radish.

Deficiency: Makes muscles weak, hypertension, depression and raises the blood pressure slightly and it can also lead to abnormal heart beats.



Function: Important for healthy bones and teeth, helps enzymes convert into energy, maintains metabolism and the acid-base balance of the body.

Source: Meat, fish, poultry, eggs, milk, leafy vegetables, oats, dry fruits, bread, fresh fruits, carrots and soya.

Deficiency:  Leads to stiff joints and makes the bones fragile, muscle dysfunction and weakness.



Function: Regulates electrolyte balance, blood sugar levels and also helps in the functioning of heart and immune system. Manages hypertension, relaxation of bones, muscles and also tackles diabetes. Magnesium along with Vitamin B-6 helps prevent kidney stones.

Source: Nuts and seeds; legumes; leafy, green vegetables, seafood, artichokes, meat, ginger, cloves. And "Hard" drinking water.

Deficiency: Weakens bones, teeth, and also leads to muscle cramps, tension, backache, headache and joint pains and it might affect the cardiovascular system.

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