As an incredibly complex biological machine, the human body requires a wide variety of components to operate and maintain itself. In their basic form these components are food and water, however, it is what they are made of that is important for our health. Our food contains the vitamins and minerals, and other nutrients that our body needs.
People, of course, need good regular hydration and energy through foods. There are a wide range of other nutrients, however, that are important for a good diet. Of these, various vitamins and minerals play essential roles for the healthy functioning of the body’s systems.
The lack of certain minerals and vitamins in the diet is not usually instantly disastrous. Over the long-term, however, it can have serious long-term consequences for growth and health.
Essential Minerals for the Body
Important dietary minerals are divided into two categories;
Major minerals (or “macrominerals”) for which we need relatively high concentrations, and;
Trace minerals (or “microminerals”) which the body requires in only small amounts.
Here is an overview of the essential minerals required by the human body;
Major Minerals
Na
Sodium
Required for efficient nerve transmission, proper muscle contraction, and fluid balance.
Cl
Chloride
Used in the production of stomach acid, and for fluid balance.
K
Potassium
Similar to Sodium, needed for nerve transmission, fluid balance, and muscle contraction.
Ca
Calcium
Important for a healthy immune system, blood clotting and nerve function, as well as healthy teeth and bones.
P
Phosphorus
A component of every cell in the body, but especially for bones and teeth, and maintaining pH balance.
Mg
Magnesium
Required for the production of protein and bones, and for nerve transmission, and immune system.
S
Sulphur
Found in protein and an important component of keratin (hair and nails).
Trace Minerals
Trace minerals are classified as those requiring relatively low concentrations for the human body.
Surprisingly, iron is classified as a trace mineral even though the amount required is considerably more than the other trace minerals.
Fe
Iron
Probably the most well-known dietary mineral, it is found in red blood cells and important for energy metabolism.
Zn
Zinc
Important for the production of many enzymes, proteins and genetic material, as well as immune system health.
I
Iodine
A part of thyroid hormone which is important for metabolism as well as regulating growth and development.
Se
Selenium
An important anti-oxidant which help cleanse free-radical toxins from the body.
Cu
Copper
Required for the metabolism of iron, and a component of many important enzymes.
Mn
Manganese
A component of many enzymes.
F
Flouride
Helps prevent tooth decay and used in the formation of bones and teeth.
Cr
Chromium
Helps to regulate blood sugar levels in combination with insulin.
Mb
Molybdenum
Part of a number of enzymes.
Important Vitamins for the Body
Vitamins come in two primary forms; water-soluble vitamins, and fat-soluble vitamins.
Water-soluble vitamins are typically required in smaller frequent doses and can pass through the body quite quickly. Fat-soluble vitamins are stored in the body’s cells and do not need to be consumed as often. Sufficient amounts of the fat-soluble vitamins are still required, however.
Water-Soluble Vitamins
All of these vitamins are required to produce a wide variety of enzymes.
These enzymes play important roles in bodily functions and are needed to keep your body working properly.
Vit. B1
Thiamine
Energy metabolism and nerve function.
Vit. B2
Riboflavin
Energy metabolism, healthy vision, and healthy skin.
Vit. B3
Niacin
Nervous system, digestive system, and skin health.
Vit. B6
Pyridoxine
Helps make red blood cells, and for protein metabolism.
Vit. B12
Cobalamin
Nerve function, and in the making of new cells.
Vit. C
Ascorbic Acid
Immune system health, protein metabolism, and iron absorption.
Pantothenic Acid
Energy metabolism.
Biotin
Energy metabolism.
Folic Acid
Red blood cell production and other new cells, and making DNA.
Fat-Soluble Vitamins
Properly balanced intake of fat-soluble vitamins through diet and vitamin supplements is key.
These vitamins are stored in the body’s cells over a longer period of time. Because of this, balancing intake between too little and too much is important.
Vit. A
Retinol or Beta-carotene
Immune system health, bone and tooth growth, vision, and healthy skin.
Vit. D
Required for the proper absorption of calcium. Important in bones.
Vit. E
Protects cell walls and an antioxidant.
Vit. K
Required for proper blood clotting.
Suitable intake of essential minerals and vitamins
A balanced diet aims to provide all the vitamins and minerals your body needs, though it is not often this simple.
A balanced diet is not always an easy thing to achieve. Without knowing which are the specific foods high in minerals and vitamins, you could be eating the wrong balance of things.
Additionally, it can be difficult to find certain essential minerals in the foods we have commonly available. Even when eating a good diet you may still not be receiving suitable amounts of some important vitamins and minerals. The cause of this occurs during agricultural food production and is typically from one of two reasons;
- The lack of specific minerals in the soil. This is common in coastal sandy soils or granite soils.
- Soil depletion due to intensive farming practices where #mineral concentrations have been reduced over time but not replaced.
This is where dietary supplements are important. Appropriate dietary supplements can ensure that your mineral and vitamin intake is sufficient, as well as other important nutrients.
It is important to be receiving the right intake of minerals and vitamins for weight loss. Various steps of the weight loss program specifically target nutrition via both diet and supplementation. These are both relevant for effective weight loss as well as general health and wellness.