The Minerals

Figure. Shows the amounts of the major minerals found in the body and, for
comparison, some of the trace minerals. The distinction between the major and trace
minerals does not mean that one group is more important than the other-all minerals
are vital. The major minerals are so named because they are present, and needed, in
larger amounts in the body.
Inorganic Elements Unlike the organic vitamins, which are easily destroyed, minerals
are inorganic elements . that always retain their chemical identity. Once minerals enter
the body proper, they remain there until excreted; they cannot be changed into
anything else. Iron, for example, may temporarily combine with other charged
elements in salts, but it is always iron. Neither can minerals be destroyed by heat, air,
acid, or mixing. Consequently, little care is needed to preserve minerals during food
preparation. In fact, the ash that remains when a food is burned contains a ll the
minerals that were in the food originally. Minerals can be lost from food only when they
leach into cooking water that is then poured down the drain.
The Body's Handling of Minerals The minerals also differ from the vitamins in the
amounts the body can absorb and in the extent to which they must be specially
handled. Some minerals, such a s potassium, are easily absorbed into the blood,
transported freely, and readily excreted by the kidneys, much like the water-soluble
vitamins. Other minerals, such a s calcium, are more like fat-soluble vitamins in that
they must have carriers to be absorbed and transported. And, like some of the fatsoluble vitamins, minerals taken in excess can be toxic.
Variable Bioavailability The bioavailability of minerals varies. Some foods contain
binders that combine chemically with minerals, preventing their absorption and
carrying them out of the body with other wastes. Examples of binders include
phytates, which are found primarily in legumes and grains, and oxalates, which are
present in rhubarb and spinach, among other foods. These foods contain more
minerals than the body actually receives for use.
Nutrient Interactions Chapter 10 described how the presence or absence of one
vitamin can affect another's absorption, metabolism, and excretion. The same is true
of the minerals. The interactions between sodium and calcium, for example, cause
both to be excreted when sodium intakes are high. Phosphorus binds with magnesium
in the GI tract, so magnesium absorption is limited when phosphorus intakes are high.
Varied Roles Although all the major minerals help to maintain the body's fluid balance
as described earlier, sodium, chloride, and potassium are most noted for that role.

The major minerals are found in larger quantities in the body, whereas the trace
minerals occur in smaller amounts. Minerals are inorganic elements that retain their
chemical identities. They usually receive special handling and regulation in the body,
and they may bind with other substances or interact with other minerals, thus limiting
their absorption.

Major Minerals

Trace Minerals

The body requires the trace minerals in minuscule quantities. They participate in
divers tasks all over the body, each having special duties that only it can perform.
Food Sources The trace mineral contents of foods depend on soil and water
composition and on how foods are processed. Furthermore, many factors in the diet
and within the body affect the minerals' bioavailability. Still, outstanding food sources
for each of the trace minerals, just like those for the other nutrients, include a wide
variety of foods, especially unprocessed, whole foods.
Deficiencies Severe deficiencies of the better-known minerals are easy to
recognize. Deficiencies of the others may be harder to diagnose, and for all minerals,
mild deficiencies are easy to overlook. Because the minerals are active in all the body
systems- the GI tract, cardiovascular system, blood, muscles, bones, and central
nervous system-deficiencies can have wide-reaching effects and can affect people of
all ages. The most common result of a deficiency in children is failure to grow and
thrive.
Toxicities Some of the trace minerals are toxic at intakes not far above the
estimated requirements. Thus it is important not to habitually exceed the Upper Level
of recommended intakes. Many vitamin-mineral supplements contain trace minerals,
making it easy for users to exceed their needs.
Interactions Interactions among the trace minerals are common and often well
coordinated to meet the body's needs. For example, several of the trace minerals
support insulin's work, influencing its synthesis, storage, release, and action.

Reference : Understanding Nutrition, Eleventh Edition. Ellie Whitney, Sharon Rady Rolfes