Minerals are essential micronutrients that play a key role in maintaining health and proper functioning of our body. Without an adequate intake of minerals in the diet, numerous body processes could not take place normally, which would lead to serious health problems. From building bones and teeth, through energy production, to strengthening immunity - minerals are present in every cell of our body and are necessary for life. In this guide, we reveal everything you need to know about minerals, their functions, sources and importance to health.
What are minerals and why are they important in nutrition?
Minerals are inorganic substances that are naturally found in the earth, water and foods of plant and animal origin. Unlike vitamins, minerals are chemical elements that retain their structure in the body. They make up approximately 4% of the total body mass, with most of it being found in bones and teeth. Minerals in our body play an important role in maintaining body fluid balance, nerve function and hormone production.
These essential substances cannot be synthesized in the body, which means that we must consume them through food. Minerals participate in the metabolism of carbohydrates and fats, help in the production of energy, participate in the formation of bones and teeth, and are necessary for proper growth and development. Lack of minerals in the diet can lead to various health problems, including anemia, osteoporosis, heart problems and weakened immunity.
What types of minerals exist in our body?
Minerals are generally divided into macrominerals and trace minerals, depending on the amount needed by the body. Macrominerals are those that are needed in larger amounts (more than 100 mg per day) and include calcium, phosphorus, magnesium, sodium, potassium, chlorine, and sulfur. Each of them has a specific role in maintaining bone and muscle health, regulating blood pressure and maintaining normal nerve function.
On the other hand, trace minerals are needed in smaller amounts (less than 100 mg per day), but are equally important for optimal body function. This group includes iron, zinc, copper, manganese, iodine, selenium, fluorine, chromium, molybdenum and others. They participate in key processes such as oxygen transport, enzymatic reactions, wound healing and protection of cells from oxidation and free radicals. The balance of minerals in the body is extremely important because an excess or deficiency of any mineral can disrupt the normal function of the body.
Calcium – the most abundant mineral for healthy bones and teeth
Calcium is the most abundant mineral in the human body and plays a key role in maintaining the health of bones and teeth. About 99% of calcium in the body is found in bones and teeth, while the remaining 1% circulates in the blood and tissues where it participates in important physiological functions. Calcium is necessary for blood clotting, maintaining normal blood pressure and for the proper functioning of the muscles and nervous system.
Lack of calcium in the body causes serious problems such as osteoporosis, muscle spasms and dental problems. In children, insufficient calcium intake can lead to irregular and slower growth and development. The best dietary sources of calcium are milk and milk products, sardines, dark green leafy vegetables such as kale and broccoli, fortified soy beverages, and almonds. Vitamin D is especially important for the proper absorption of calcium, so it is important to eat foods rich in this vitamin or to be exposed to the sun in moderate amounts.
Nutrition programs
tailored to your goals and lifestyle
Food is not just calories - it is information for your body. And when we make that information wrong every day, the body responds: fatigue, inflammation, excess fat and insulin resistance.
Fitt Pro Team nutrition programs – Bye Bye Weight, Hello Balance, as well as specialized plans for insulin resistance (IR) - they are not a diet. They are system reset. Precisely formulated meals that restore internal balance and activate natural weight loss mechanisms.
Without planning. No purchase. No cooking. 📦 Five carefully designed meals a day. 💡 Real food for real changes. 🛵 Delivery available in Belgrade, Novi Sad and Pančevo.
👉 Start the change now. Your body will know the difference.
Bye Bye Weight
Healthy and gradual weight loss - without starvation, loss of energy and disruption of daily functioning.
Hello Balance
A balanced diet for those who want order, variety, quality of food and a stable rhythm of meals every day of the week.
IR Hello Balance
Diet plan for insulin resistance - for stable sugar, better digestion, more energy and easier appetite control.
IR Bye Bye Weight
Weight loss program for insulin resistance - with reduced carbohydrate intake and glycemic load.
Magnesium - why is it so important for our health?
Magnesium is the fourth most abundant mineral in the human body and participates in more than 300 enzymatic reactions. About 60% of magnesium in the body is found in bones, while the rest is distributed in muscles, soft tissues and body fluids. Magnesium participates in enzymatic processes related to energy production, protein synthesis and maintenance of genetic material. This mineral helps maintain normal blood pressure and heart rhythm, and is also important for bone and nervous system health.
Magnesium deficiency can lead to fatigue, muscle cramps, irritability, heart arrhythmias and an increased risk of osteoporosis. In more severe cases, deficiency can cause tremors and convulsions. The best dietary sources of magnesium are nuts, seeds, whole grains and green leafy vegetables. Magnesium in combination with calcium contributes to a better health of the cardiovascular system and reduces the risk of hypertension. It is important to note that excessive alcohol consumption, stress and some medications can reduce the level of magnesium in the body.
Iron - what is its role in oxygen transport?
Iron is a mineral that plays a key role in the formation of red blood cells and the circulation of oxygen throughout the body. About 70% of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the tissues. Iron also participates in energy production, DNA synthesis and strengthening immunity. Without enough iron, the body cannot produce enough hemoglobin, leading to anemia - a condition characterized by fatigue, weakness and reduced resistance to infection.
The best dietary sources of iron are red meat, offal, poultry, fish, legumes, dried fruit and fortified cereals. Iron from animal sources (heme iron) is better absorbed than iron from plant sources (non-heme iron). Vitamin C improves the absorption of iron from plant sources, so it is useful to combine foods rich in iron with citrus fruits or other foods rich in vitamin C. It is important to maintain an adequate intake of iron through the diet, especially for women in the reproductive period, pregnant women and athletes.
Zinc - how does it affect immunity and wound healing?
Zinc is an important trace mineral that participates in numerous bodily functions. This mineral is crucial for the growth and development of cells, strengthening immunity and healing wounds. Zinc is necessary for the synthesis of DNA, proteins and enzymes, and also participates in the metabolism of carbohydrates and fats. In our body, zinc helps maintain the sense of taste and smell, and is especially important for the normal function of the prostate and reproductive system in men.
Zinc deficiency can lead to slow wound healing, loss of appetite, skin problems, reduced resistance to infection and growth disorders in children. The best dietary sources of zinc are meat, shellfish (especially oysters), pumpkin seeds, nuts and legumes. Copper helps in iron metabolism and, together with zinc, participates in enzymatic processes and antioxidant protection of the body. It is important to maintain a balance between zinc and other minerals, as excessive zinc intake can interfere with copper absorption and vice versa.
Selenium - why is it important for antioxidant protection?
Selenium is a trace mineral that acts as a powerful antioxidant, protecting cells from oxidation and free radicals. This mineral is a component of selenoproteins, including glutathione peroxidase – an enzyme that prevents cell damage caused by free radicals. Selenium also helps maintain the normal functioning of the thyroid gland, strengthen immunity and reduce the risk of colon cancer and cardiovascular disease.
The content of selenium in foods depends on the amount of selenium in the soil where they were grown. The richest sources of selenium are Brazil nuts (just one kernel can meet the daily requirement), seafood, eggs, poultry, whole grains and legumes. Selenium deficiency is associated with weakened immunity, increased risk of infections and some types of cancer, and can also negatively affect thyroid function. On the other hand, excessive selenium intake can lead to selenosis - a condition characterized by hair loss, brittle nails, digestive problems and neurological disorders.
Iodine - why is it necessary for thyroid function?
Iodine is a mineral element that is crucial for the production of thyroid hormones - thyroxine (T4) and triiodothyronine (T3). These hormones participate in the regulation of metabolic rate, body temperature, growth and development, especially of the nervous system in fetuses and newborns. Iodine is necessary for normal growth and development, and its deficiency during pregnancy can lead to serious developmental problems in the child.
Iodine deficiency is one of the main causes of goiter (enlargement of the thyroid gland) and mental retardation in children. For this reason, mandatory iodization of table salt has been introduced in many countries. In addition to iodized salt, good dietary sources of iodine are seafood, especially seaweed, fish and shellfish. Milk and milk products can also be a good source of iodine. It is important to maintain a balance of iodine intake, as both deficiency and excess can impair thyroid function. Special caution is needed in people with autoimmune thyroid diseases.
How to recognize the lack of minerals in the body?
The lack of minerals in the body can manifest itself through various symptoms, depending on the specific mineral that is missing. Some common signs of mineral deficiency include chronic fatigue, frequent infections, slow wound healing, bone and joint problems, hair loss, skin and nail changes, muscle cramps, and nervous irritability. In case of suspicion of a deficiency of a certain mineral, it is recommended to consult a doctor and possibly undergo laboratory testing.
It is especially important to pay attention to risk groups such as pregnant and lactating women, developing children, the elderly, vegetarians and vegans, people on restrictive diets and those with digestive problems. A lack of calcium can lead to osteoporosis and muscle cramps, a lack of iron to anemia and fatigue, a lack of zinc to problems with immunity, and a lack of iodine to disorders of thyroid function. It is important to emphasize that the best approach is a balanced and varied diet that provides all the necessary minerals, and supplementation should be supervised by an expert.
The best sources of minerals in the daily diet
For optimal mineral intake, it is important to consume a variety of foods from all food groups. Green leafy vegetables such as spinach, kale and Swiss chard are rich in calcium, magnesium and iron. Meat, especially red meat and offal, is a good source of iron, zinc and selenium. Seafood is extremely rich in iodine, selenium and zinc. Nuts and seeds are rich in magnesium, zinc and selenium, while legumes are an excellent source of iron, magnesium and zinc for people who do not consume foods of animal origin.
Milk and milk products are an irreplaceable source of calcium, and they also contain other important minerals. Whole grains are rich in magnesium, selenium and zinc, while fruit is rich in potassium, which helps regulate blood pressure and maintain fluid balance in the body. It is important to note that some factors can interfere with mineral absorption, such as phytates from grains, oxalates from spinach and Swiss chard, and excessive coffee and tea consumption. Therefore, it is advisable to combine different sources of minerals and apply food preparation methods that increase their bioavailability.
Are mineral supplements necessary and when are they recommended?
Although it is best to get minerals from food, in certain situations supplements can be useful. Supplementation is recommended for people who have increased needs for certain minerals, such as pregnant and lactating women (they need more iron, calcium and iodine), athletes (they need more magnesium and iron) and the elderly (they often lack calcium and vitamin D). Also, people with certain medical conditions, such as osteoporosis, anemia, or thyroid disease, may benefit from targeted supplementation.
Vegetarians and vegans often need additional intake of iron, zinc and calcium, as plant sources of these minerals have less bioavailability. However, it is important to note that mineral supplements should not replace a varied diet, but supplement it when necessary. Excessive supplementation can be harmful and lead to toxicity, especially when it comes to trace minerals like iron, copper and selenium. Before starting any supplementation, it is important to consult a doctor or nutritionist who will recommend the appropriate dosage based on your individual needs.
Conclusion: Importance of mineral balance for optimal health
- Minerals are essential micronutrients that participate in numerous bodily functions
- Macrominerals (calcium, magnesium, potassium) are needed in larger quantities than trace minerals (zinc, iron, selenium).
- Calcium is necessary for healthy bones and teeth, as well as for the proper functioning of muscles and the nervous system
- Magnesium participates in more than 300 enzymatic reactions and is important for energy production
- Iron is essential for transporting oxygen through red blood cells
- Zinc is essential for immunity, wound healing and DNA production
- Iodine is necessary for the proper functioning of the thyroid gland and metabolism
- Lack of minerals can lead to serious health problems, from fatigue to osteoporosis
- A varied diet that includes fruits, vegetables, whole grains, meat, seafood and dairy products ensures adequate mineral intake
- Supplementation is recommended only in certain cases and under expert supervision
Minerals play a key role in maintaining the optimal health of the body, participating in processes from bone building to energy production and strengthening immunity. A proper and varied diet that includes foods from all food groups ensures an adequate intake of these important micronutrients. Maintaining the balance of minerals in the body is essential for preventing various health problems and maintaining energy and vitality.
For everyone who wants to improve their diet and ensure optimal intake of all important minerals, Fitt Pro Team offers two nutrition plans. It's the first ByeBye Weight, ideal for healthy weight loss with adequate mineral and vitamin support, while the other, Hello Balance, the perfect choice for anyone who wants a balanced diet rich in essential minerals and other micronutrients without strict restrictions. Our nutritionists pay special attention to balancing all important nutrients, including minerals that are necessary for the optimal functioning of your body.
