Nutrition
Why Does Your Body Need Minerals?
Learn why your body needs minerals, what major and trace minerals do, and which foods can help provide them.
In short
Minerals are nutrients your body needs for many functions, including supporting bones, muscles, the heart, the brain, enzymes, and hormones.
Why does your body need minerals?
Your body needs minerals to stay healthy and carry out many normal functions.
Minerals are involved in jobs throughout the body, including supporting bones, muscles, the heart, and the brain.
They are also involved in making and supporting enzymes and hormones.
Different minerals have different roles, so your body needs a variety of them.
What are minerals?
Minerals are nutrients that come from elements found in the environment.
Plants can take minerals up from soil and water, and animals obtain minerals through their diets.
You then obtain minerals by eating plant foods, animal foods, water, and foods or drinks that have been fortified with particular minerals.
Unlike carbohydrates, protein, and fat, minerals do not provide calories.
What are macrominerals?
Macrominerals are minerals the body needs in relatively larger amounts.
They include:
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
Needing a larger amount does not mean that a macromineral is more important than a trace mineral.
It simply refers to the amount the body requires.
What are trace minerals?
Trace minerals are needed in smaller amounts.
Examples include:
- Iron
- Zinc
- Copper
- Iodine
- Selenium
- Manganese
- Fluoride
Even though the amounts required are small, these minerals can still have essential roles in the body.
Which foods contain minerals?
Minerals are distributed across many different foods.
Sources can include:
- Dairy foods
- Meat and poultry
- Fish and seafood
- Eggs
- Legumes
- Whole grains
- Nuts and seeds
- Fruits
- Vegetables
- Fortified foods
Different foods provide different minerals.
This is one reason variety matters in an overall eating pattern.
Are all minerals needed in the same amount?
No.
Mineral requirements differ substantially.
Some are required in relatively large amounts, while trace minerals are needed in much smaller amounts.
Needs can also vary with age, sex, life stage, health conditions, medications, and other factors.
There is therefore no single daily target that represents all minerals.
Is more of a mineral always better?
No.
Both too little and too much of particular minerals can be a concern.
For example, individual minerals such as sodium, potassium, calcium, and iron have different roles and different recommended amounts.
Some health conditions can also change how much of a specific mineral is appropriate.
This is why minerals should not simply be treated as one number.
Do you need mineral supplements?
Many people can obtain minerals through a varied diet.
However, some people may need supplements or may be advised to limit particular minerals because of their individual circumstances.
Supplements are not automatically better simply because they contain a higher dose.
When there is a known deficiency, medical condition, medication interaction, or special nutritional need, advice from a qualified health professional can be appropriate.
How do minerals fit into overall nutrition?
Minerals are the seventh of Eat Ate Here’s 7 Core Nutrition Areas.
The complete framework is:
- Protein
- Carbohydrates
- Water
- Total Fat
- Fiber
- Vitamins
- Minerals
Calories are tracked separately as Energy.
This structure gives a broad overview while individual minerals such as calcium, iron, potassium, sodium, magnesium, and zinc can still be examined separately when more detail is useful.
Practical takeaway
Your body needs many different minerals, and each has its own roles.
Some minerals are needed in larger amounts and others only in trace amounts.
Rather than focusing on a single mineral, eating a varied diet can help provide a broader range of the minerals your body needs.