July 10, 2023, 5:11 pm | Read time: 16 minutes

Minerals are encountered in daily nutrition in various forms. It starts with water and essentially never ends, as important minerals are found almost everywhere. However, some foods contain more than others. A deficiency or excess of minerals is therefore very rare. When it occurs, it can be dangerous. FITBOOK has researched and summarized the most important facts.

What are minerals anyway?

Minerals are essential micronutrients for humans, alongside vitamins, fats, proteins, and carbohydrates. They are also absorbed through our diet and are crucial for building bones, muscles, and teeth. Additionally, they influence electrolyte and water balance, reproduction, the immune system, cell division, and the general metabolic process. Unlike vitamins, which are also important for metabolic processes, minerals are inorganic substances, making them much more resistant to external influences.¹

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Classification of minerals

Minerals are divided into two groups:

• Macronutrients (electrolytes) such as calcium, magnesium, sodium, or phosphorus and
• Trace elements such as zinc, iron, iodine, and copper. The classification is based on their presence in the body.

Macronutrients

Macronutrients, also known as electrolytes, are elements of which we have more than 50 milligrams per kilogram of body weight in the body, and their daily requirement is over 100 milligrams. These substances are especially important for electrolyte and water balance, which are crucial for our immune system. Besides strengthening the immune system, they also have the task of strengthening bones, muscles, and teeth. Furthermore, they play an important role in blood clotting, reproduction, cell division, and the central nervous system.

The macronutrients include:

• Chloride
• Potassium
• Calcium
• Magnesium
• Sodium
• Phosphorus
• Sulfur

Trace elements

Trace elements are substances whose concentration is less than 50 milligrams per kilogram of body weight, and their daily requirement is under 100 milligrams. They are important for essential metabolic processes, and their occurrence is lower because many of these substances are classified as highly toxic. Trace elements that can be detected in the body include:

• Chromium
• Iron
• Fluoride
• Iodine
• Cobalt
• Copper
• Manganese
• Molybdenum
• Selenium
• Silicon
• Vanadium
• Zinc
• Tin

Also interesting: Foods whose nutrients perfectly complement each other

How do minerals work in the body and how are they absorbed?

Chloride

Chloride is present in the body up to 100 grams and is an essential component of blood pressure, water, electrolyte, and acid-base balance. It is usually absorbed together with sodium and potassium, and adults should consume about 2,300 milligrams per day. Bread, cheese, and sausages contain the most chloride, so 100 grams of salami can already meet the entire daily requirement. Vegetarian and vegan alternatives with high chloride content include mixed wheat bread (950 milligrams), rice (691 milligrams), or Roquefort (2,304 milligrams).²

Chromium

Chromium is important for carbohydrate metabolism, the process by which we absorb and process carbohydrates. It also affects insulin levels. Adolescents and adults should consume only 30 to 100 micrograms per day, making intake very simple. For example, 200 grams of broccoli, mushrooms, or cucumber and 300 grams of shrimp are enough to meet the daily intake.³

Iron

Up to five grams of iron are present in a healthy human body, primarily responsible for transporting oxygen in the blood and muscles. The recommended daily intake varies, as the monthly menstrual cycle has a strong influence. Therefore, menstruating individuals should consume about 15 milligrams per day, while the requirement is otherwise ten milligrams. Iron is mainly found in dark meat, naturally also in fish and chicken, but in smaller amounts. As a vegan alternative, spinach can be used, as the vegetable contains almost as much iron per 100 grams as beef fillet.⁴

Also interesting: The best iron supplements 2023

Fluoride

This trace element is mainly responsible for maintaining our teeth and bones, acting as a cavity preventive. Fluoride is found in fluoridated table salt or drinking water. Fish, seafood, or black tea can also contain fluoride. The recommended daily amount of fluoride for adults is 3.8 milligrams for men and 3.1 milligrams for women. Since the amount of fluoride in drinking water in Germany is very low, it should be supplemented alongside brushing teeth. Black tea is particularly recommended here, as one liter already covers half of the requirement.⁵

Also interesting: Is the fluoride in toothpaste harmful to health?

Iodine

Iodine is one of the most important trace elements, as it cannot be produced by the body and must be supplied through food. It is an important component of thyroid hormones, metabolic processes, regulation of body temperature, growth, and cell division. Since iodine is vital, sufficient daily intake must be ensured, which is 200 micrograms for adults up to the age of 50. Older people are recommended a daily intake of 180 micrograms. Iodized table salt and sea fish contain iodine and are therefore rarely used.⁶

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Potassium

Like other electrolytes, potassium is responsible for blood pressure regulation and base, electrolyte, acid, and water balance. In addition, the mineral also participates in heart and muscle functions. Sodium is the most important antagonist to potassium, and together with chloride, they influence many processes in the body. Ninety-eight percent of potassium is in the cells, so the macronutrient is measured in the blood. From the age of 16, a daily intake of 4,000 milligrams should occur. Especially legumes, such as beans (soybeans, 1,775 milligrams), contain a lot of potassium. In the fruit sector, bananas (382 milligrams) are recommended. Bran also contains a lot of the macronutrient, with 1,380 milligrams per 100 grams.⁷

Also interesting: Potassium

Calcium

Calcium, or also known as calcium, is the most abundant substance in the body. Almost 100 percent of its presence is in bones and teeth, with an adult human having an estimated one kilogram of calcium in the body. The substance is mainly responsible for the stability of our bones and teeth. Especially adolescents or those in growth should consume enough calcium. The value for adolescents is 1,200, for ten- to twelve-year-old children 1,100, and for adults 1,000 milligrams per day. Calcium is mainly found in dairy products, with cheese containing 400 to 900 milligrams per 100 grams, but vegetables like broccoli or nuts are also recommended with 80 to 100 milligrams.⁸

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Cobalt

The trace element cobalt is present wherever vitamin B12 is found. It takes on the effects of the B vitamin. The daily cobalt intake is 0.2 to 100 micrograms per day and can be easily consumed through meat, fish, and many other foods.⁹

Copper

Copper is found in enzymes and is also involved in iron metabolism. It thus affects fundamental and complex processes in the body. Eighty to 150 milligrams are present in the human body, and with one to three milligrams, the daily requirement is quickly met. It is mainly found in nuts, green tea, or liver products.

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Magnesium

Magnesium is an important component of our body and is found in bones, muscles, and soft tissue. It is part of over 600 enzymes in the body and thus influences many different cellular functions and biochemical reactions. The total body content is about 25 grams, and the daily requirement is estimated at about 350 milligrams for men and 300 milligrams for women. Suitable foods for consumption are seeds, nuts, or nuts like almonds. For example, 100 grams of pumpkin seeds already cover the daily requirement. Bananas are also recommended, but 100 grams contain only 36 milligrams, so more would need to be consumed.¹⁰

Also interesting: Should you take magnesium before or after exercise?

Manganese

Manganese is important for the maintenance and development of bones and cartilage, making it important for the maintenance of our joints. Since the content of the trace element is also relatively low at ten to 40 milligrams, two to five milligrams daily are sufficient. Especially grain products contain a lot of manganese, so 100 grams of oatmeal cover the daily intake. Various types of bread are also sufficient with 300 grams daily.¹¹

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Molybdenum

This trace element is also a component of various enzymes in our body. It is therefore indirectly responsible for a wide range of processes. However, the daily requirement for molybdenum is limited. Fifty to 100 micrograms per day are already sufficient. This corresponds to 100 grams of peas.¹²

Sodium

The macronutrient sodium is important for regulating blood pressure, electrolyte and water balance, acid-base balance, and signal transmission. It is one of the most important minerals and should therefore be supplied in sufficient but not excessive amounts. The human body contains about 100 grams of sodium, one-third of which is stored in the bones. The rest is freely exchangeable. From the age of 16, at least 1,500 milligrams should be consumed daily, most often through regular table salt. In principle, sodium is found in almost all foods, but processed foods often have a higher content. Examples include bread, cheese, sausages, and canned fish. Two hundred fifty grams of rye bread cover the daily requirement.¹³

Also interesting: Only 4 out of 23 isotonic sports drinks contain enough sodium according to “Ökotest”

Phosphorus

Phosphorus influences the development of bones, teeth, cell membranes, and numerous metabolic processes. Phosphorus is present in the human body and foods as phosphate. It is almost everywhere, and sufficient intake is especially important for adolescents. Achieving a phosphate deficiency is difficult to impossible. On the other hand, excessive phosphorus intake is also associated with health disadvantages. Intake should be considered together with calcium intake, as a good phosphorus-calcium ratio is important for calcium metabolism. The daily phosphorus intake value for adolescents is 1,200 milligrams, with particularly phosphate-rich foods being grain products, legumes, and cheese.¹⁴

Sulfur

Sulfur as a mineral is a central building block of our body and is involved in various processes in the body. The calculation of the daily sulfur requirement is calculated at 13 to 25 milligrams per kilogram. A 70-kilogram person should therefore consume about 910 milligrams of sulfur per day. Adolescents, however, have a higher requirement as they are still developing. Sulfur is found in many products, especially in eggs (180 milligrams per 100 grams), beef (278 milligrams), and broccoli (140 milligrams). Due to the relatively low occurrence in non-animal products, vegans may be more prone to deficiency symptoms.¹⁵

Also interesting: The healthiest way to prepare eggs

Selenium

This trace element is important for protection against cell damage, regulation of thyroid hormones, and sperm production. Adults are recommended to consume 60 to 70 micrograms per day, with men needing more than women. Selenium is more commonly found in animal products but can also be sufficiently absorbed through mushrooms. For example, 100 grams of beef fillet contain about 35 micrograms of selenium, and 50 grams of porcini mushrooms cover the total daily requirement.¹⁶

Zinc

Zinc is an important component of many enzymes and proteins, so it influences various reactions within the body, like magnesium. Moreover, there is no storage organ for zinc, so it must be supplied through food. Daily intake is important but depends on phytate intake. Generally, it can be assumed that 16 milligrams are sufficient for men, while women should consume ten milligrams. Zinc-rich products include oysters (seven milligrams), Brazil nuts (four grams), and mixed wheat bread (3.5 grams).¹⁷

Also interesting: The best zinc supplements in comparison

Tin

Tin is mainly responsible for the intracellular immune system and the metabolism of cells, making it extremely important.¹⁸ It is primarily found in the liver, lungs, and gastrointestinal tract and can be absorbed through food, skin, and airways. Recommendations for tin intake vary. They range from 0.2 to 0.9 milligrams, and there are also sources that recommend two to 14 milligrams. Tin is found in plant foods such as grains, potatoes, tomatoes, beans, spinach, carrots, lettuce, onions, peaches, or apples in concentrations of 0.02 to 1.02 milligrams per kilogram.

However, it should be noted that tin can also enter the body in other ways. For example, tin is released from cans into the products they contain. Stabilizers like PVC release tin into their surroundings, and even dental treatments can introduce additional tin into the body. Due to these factors, it is also difficult to give an exact recommendation for daily tin intake.¹⁹

When should you take dietary supplements?

Normal dietary patterns are sufficient

Most people already consume enough minerals through their regular dietary patterns. However, a small boost at certain times can’t hurt. Therefore, many turn to dietary supplements, which is often not particularly necessary. Instead, depending on the need, one can simply rely on conventional foods and try to incorporate them more into the day.

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When and for whom are supplements worthwhile?

Supplements are generally worthwhile whenever there is a deficiency that cannot be compensated for by diet. However, this should be discussed with a doctor beforehand. Risk groups include:

• Chronically ill individuals
• Diabetics
• Competitive athletes
• People with gastrointestinal diseases
• Pregnant and breastfeeding women
• Seniors
• People with addictions
• Vegetarians and vegans

Also interesting: How healthy are (vegan) milk alternatives?

What are the symptoms of mineral deficiency or excess?

The symptoms of deficiency or excess are diverse and not always specific. There is no clear pattern of how a mineral deficiency or excess feels, and there may be other reasons for the complaints. Therefore, any negative well-being should always be clarified with a doctor. Also, excess is more problematic for some minerals than deficiency, so this should also be considered.

Mineral deficiency

Minerals that are more likely to be deficient and negatively impact our health include:

• Iron
• Fluoride
• Iodine
• Calcium
• Magnesium
• Selenium
• Zinc

Especially iron, iodine, and zinc deficiencies have severe consequences. They can lead to problems with cognitive and neural health, such as vision disorders, concentration difficulties, and confusion. The immune system is also severely weakened, making one more susceptible to infectious diseases and causing a general feeling of weakness in the body. In addition to these effects, other physical complications can arise, such as diarrhea, skin eczema, growth issues, temperature regulation, and wound healing disorders. Iron deficiency can also lead to anemia, or blood deficiency.²⁰

Nevertheless, the remaining minerals can also significantly negatively impact daily life. This can lead to brittle hair, muscle pain, cramps, dry and itchy skin, and weaker bone structure. Especially a calcium deficiency is severe in this regard.

For these minerals, it may be advisable to take supplements after consulting a doctor to prevent health consequences.

Mineral excess

Minerals that are more likely to be consumed in excess and negatively impact health include:

• Potassium
• Copper

An excess of potassium and copper can have serious consequences. Overdoses of potassium can lead to heart rhythm disturbances and even circulatory collapse. Copper, on the other hand, is said to increase the risk of death by 18 percent with prolonged intake.²¹

All other substances are usually neither overdosed nor underdosed and can be consumed without problems through regular behavior patterns.

More on the topic

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Fruit From the Middle East Are Dates Really Healthy or a Sugar Trap?

Conclusion and what does a balanced diet look like?

Minerals are essential for a healthy and active life. Even though they mostly occur in smaller amounts in our bodies, they have immense effects on general functions and processes. It is therefore definitely recommended to pay attention to the intake of sufficient macronutrients or trace elements and to consciously consume them. But what would a balanced and sufficient diet look like?

The best approach is to consume enough foods from all parts of the food pyramid. This ensures the intake of all important minerals daily. However, if you find it difficult to decide or lack creativity on what such a diet might look like, you can also follow specific diets. For example, the Mediterranean diet, which was declared the healthiest diet of the year in 2023. FITBOOK has already explored this in more detail in another article.

Sources

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• 15 Prof. Dr. Chrubasik-Hausmann, S. (2017). MSM (Methylsulfonylmethane). University of Freiburg.
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Additional sources:

• Domke, A., Großklaus, R., Niemann, B., et al (2006). Use of minerals in food. Federal Institute for Risk Assessment
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• Deutsche Gesellschaft für Ernährung. Calcium (last accessed on 07/06/2023)
• Deutsche Gesellschaft für Ernährung. Reference values (last accessed on 07/06/2023)
• Deutsche Gesellschaft für Ernährung. Selenium (last accessed on 07/06/2023)
• The Food Monitoring and Animal Health Offices. Tin in canned foods (last accessed on 07/06/2023)
• eucell. Chloride – Foods (last accessed on 07/06/2023)
• eucell. Cobalt (accessed on 07/06/2023)
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• eucell. Molybdenum – Foods (last accessed on 07/06/2023)
• Grünwalder. Chromium in foods (last accessed on 07/06/023)
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• Vitalstoff Lexikon. Copper (last accessed on 07/06/2023)
• Vitalstoff Lexikon. Zinc (last accessed on 07/06/2023)
• Vitalstoff Lexikon. Iodine (last accessed on 07/06/2023)
• Vitalstoff Lexikon. Phosphorus (last accessed on 07/06/2023)