Minerals
When we talk about minerals, we are essentially referring to those inorganic elements that originate from soil and water, enter the food chain through plants and animals, and ultimately become indispensable for human survival.
Unlike vitamins, minerals do not provide energy, yet they act as silent regulators of life, supporting everything from bone strength to nerve signalling and metabolism. The human body requires minerals in different quantities, and based on this requirement, they are broadly classified into Major Minerals (Macrominerals) and Trace Minerals (Microminerals).
Major Minerals (Macrominerals)
These are required in relatively larger amounts (more than 100 mg/day), and they mainly contribute to structural functions and physiological regulation.
| Mineral | Function | Source | Deficiency Disease / Symptoms |
| Calcium (Ca) | Bone and teeth formation, muscle contraction, nerve transmission, and blood clotting | Dairy products, leafy green vegetables, fortified foods, almonds, tofu | Osteoporosis (weak bones), rickets (in children – soft bones), osteomalacia (in adults – bone pain and muscle weakness), hypocalcemia |
| Phosphorus (P) | Bone and teeth formation, energy production, cell membrane structure | Meat, fish, poultry, eggs, dairy products, nuts, legumes | Rare, but may cause weak muscles, bone pain, and fatigue |
| Magnesium (Mg) | Muscle and nerve function, blood glucose control, protein synthesis | Nuts, seeds, green leafy vegetables, whole grains, legumes, seafood, hard water | Muscle cramps, mental disorders, osteoporosis, high blood pressure, hypomagnesemia |
| Sodium (Na) | Regulates fluid balance, blood pressure, nerve and muscle function | Table salt, processed foods, milk, bread, vegetables | Hyponatremia (low sodium) causing headaches, nausea, fatigue, muscle cramps |
| Potassium (K) | Maintains fluid balance, normalizes blood pressure, muscle and nerve function | Fruits (especially bananas), vegetables, legumes, nuts, whole grains, dairy products | Hypokalemia causing muscle weakness, cramps, irregular heartbeats |
| Chloride (Cl) | Maintains fluid balance, component of stomach acid (HCl), nerve function | Table salt, seaweed, rye, tomatoes, lettuce | Hypochloremia causing metabolic alkalosis, muscle cramps, dehydration |
| Sulphur (S) | Component of amino acids and vitamins, protein synthesis, connective tissue formation | Protein-rich foods: meat, fish, poultry, eggs, legumes, nuts | Acne, arthritis, brittle nails and hair, depression, memory loss, slow wound healing |
Trace Minerals (Microminerals)
These are required in very small amounts (1–100 mg/day), but their impact on health is profound, especially in enzymatic and hormonal functions.
| Mineral | Function | Source | Deficiency Disease / Symptoms |
| Iron (Fe) | Formation of haemoglobin in RBCs, oxygen transport, collagen synthesis | Red meat, poultry, fish, lentils, beans, fortified cereals | Iron deficiency anaemia, Plummer-Vinson Syndrome (difficulty in swallowing, anaemia, esophageal webbing) |
| Zinc (Zn) | Immune function, wound healing, DNA synthesis, cell division | Meat, shellfish, dairy products, nuts, seeds, whole grains | Growth retardation, hair loss, diarrhoea, delayed wound healing |
| Copper (Cu) | Iron metabolism, cardiovascular health, connective tissue formation | Shellfish, nuts, seeds, whole grains, organ meats | Anaemia, bone abnormalities, osteoporosis, weak immunity |
| Manganese (Mn) | Bone formation, metabolism of amino acids, cholesterol, glucose, carbohydrates | Whole grains, nuts, leafy vegetables, tea | Poor bone growth, reproductive issues, glucose intolerance |
| Iodine (I) | Production of thyroid hormones regulating metabolism | Iodised salt, seaweed, dairy products, eggs, kidney beans | Goiter, hypothyroidism, cretinism in infants (stunted physical and mental growth) |
| Selenium (Se) | Antioxidant protection, thyroid function | Brazil nuts, seafood, organ meats, cereals | Keshan disease (cardiomyopathy), Kashin-Beck disease (osteoarthropathy) |
| Fluoride (F) | Strengthens teeth, prevents dental cavities | Fluoridated water, tea, fish | Increased risk of dental caries and decay |
| Chromium (Cr) | Enhances insulin action, involved in carbohydrate, fat, and protein metabolism | Meat, whole grains, broccoli, potatoes | Impaired glucose tolerance, weight loss, confusion |