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Role of Mineral Nutrients in Healthy Menu

Mineral Nutrients

  • Calcium, chromium, copper, iron, magnesium, potassium, selenium, and zinc are essential minerals for good health.
  • Minerals are needed for metabolic processes and for your body to function properly and work efficiently.


Minerals and cofactors are important for your body and metabolism. There are many minerals that are necessary for good health. These include calcium, chromium, copper, iron, magnesium, potassium, selenium, and zinc. A cofactor is a metallic ion that is supplied by minerals. Cofactors are needed by enzymes to create catalysts because enzymes are not capable of producing the reaction without assistance.

Eating a full of essential minerals can ensure that the cofactors necessary for all the reactions in your body are present. Minerals are needed for metabolic processes and for your body to function properly and work efficiently. Without adequate amounts of all the minerals needed, your body cannot grow, produce the energy needed for life, and cells can not reproduce. Every mineral is crucial and must be present for the body processes to occur. Some minerals must work together to be effective. Many minerals act against molecules called free radicals – highly reactive chemical substances – in the body, eliminating them and any health risks they may pose. If free radicals are left alone, they can result in premature aging and/or diseases such as cancer and heart disease.

Calcium is one mineral that has many uses in the body. Calcium is needed for your body to build up strong, healthy bones, but that is just one of the jobs this mineral does. Calcium assists in communication between your nerves, allows your muscles to contract, and is essential in helping form blood clots. Calcium should be included in your diet to prevent problems that can occur if this mineral level is low. Calcium has also been proven to be helpful in lowering blood pressure, preventing pre-menstrual syndrome (PMS), and reducing the risk for colon cancer. The recommended dose of this vitamin is between 1,000 and 2,000mg per day.

Chromium is a mineral and cofactor, helping insulin perform better in your body. This mineral should be taken by everyone, especially those who are at risk of developing type 2 diabetes. Without chromium, your body cannot make enough insulin to keep your blood glucose level stable.

Copper is another mineral that is needed for your metabolic processes to be effective. Copper helps oxygen travel through your body to where it is needed. It is also used to make essential hormones. Only a small amount is needed, normally around 1 to 2mg per day, but without this mineral your body cannot perform the processes and functions needed.

Iron is a cofactor for hemoglobin, which is needed to carry oxygen through your blood to various parts of your body. Without iron, the protein hemoglobin cannot be manufactured by the body, and cellular metabolism will start. Oxygen is critical for all your cells and enough iron helps make sure they get it.

Magnesium is a mineral that is needed for muscle relaxation and bone maintenance.

Potassium is one mineral that almost every person has heard of. This mineral is an electrolyte that helps your body to maintain balanced fluid levels. Potassium is necessary for your heart, blood pressure, and other vascular components.

Selenium is a mineral that is also an antioxidant. It helps your body fight cancer and helps eliminates free radicals. Without selenium your body could not fight off harmful molecules.

Zinc is a mineral that is used for a healthy immune system and problem-free reproduction in your body. If you do not have enough zinc in your system, your immune system will be lowered, putting you at risk for illness and health conditions.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.