Just as vitamins are essential for health, fitness and strong natural resistance against infections and diseases, minerals too are crucial components vital for maintaining the well being of our body. Let’s find out more about these important nutrients that help us stay healthy.

Minerals have been broadly divided into two parts essential minerals and trace minerals.  Now essential minerals are those that are present naturally in our bodies in large as well as small quantities.  These minerals are necessary for various functions in the body as they perform many vital bodily functions and processes.  

Some of the most essential minerals in the body are 

• Calcium – the most abundant mineral in the human body, it is found in teeth and bones. Calcium deficiency can cause joint pain, arthritis, weak teeth, dental problems and more. Dairy products as well as Broccoli, cabbage, turnip greens, kale, mustard greens are good sources of calcium found in plants. Vitamin D supplements combine well with calcium to promote strong bones and teeth.
• Phosphorous - another essential mineral found in abundant quantity in our body and vital for important bodily functions such as the transmission of genetic information, activation of enzymes and the regulation of pH, structure of bones and cell membranes as well as the storage and production of energy. Dairy products, meat, legumes, are excellent sources of phosphorous.
• Iron - Iron is one of the most important constituents of red blood cells, essential to carry oxygen in the blood.  Adequate quantities of iron are necessary to produce hemoglobin which is responsible for transport of oxygen. Iron plays a crucial role in energy metabolism, gene regulation, cell growth and differentiation, oxygen binding and transport, muscle oxygen use and storage, enzyme reactions, neurotransmitter synthesis and protein synthesis.  Low iron intake or insufficient absorption of iron in the body can result in iron deficiency anemia.  Liver, chicken, white beans, beef, oysters, chickpeas, spinach, potatoes, barley raisins, walnuts, Brussels sprouts etc. are all excellent sources of iron.
• Magnesium –important for energy support and healthy cell production.  Phosphorous is required so that the body can make genetic materials DNA and RNA.  Whole grains, nuts, leafy vegetables are rich in magnesium.
• Potassium – an essential mineral crucial for the transmission of nerve impulses and the contraction of muscles. Fruits such as bananas and plums are very rich sources of Potassium. Fresh green vegetables as well as potatoes and are also good sources of Potassium.  
• Sodium & Chlorine – sodium and chlorine maintain the correct balance of fluids and electrolytes in the body.  Combined they form sodium chloride or common salt.
• Sulfur – Sulfur is an essential ingredient in proteins, amino acids as well as e enzymes that are vital for proper bodily functions.  Garlic, onions, dairy products, eggs, meat are all good sources of sulphur.  

So that was a brief introduction to essential minerals. But in addition, our body also requires some other minerals, namely trace minerals. Now what are trace minerals? As vital as essential minerals, trace minerals play an important role in maintaining optimum health and are used to activate enzymes, sustain cellular activity, and absorb and utilize other minerals. Trace minerals generally cannot be made by the body but need to come from external food sources or supplements.  Some trace minerals do occur in the body, but in very minute amounts. Large quantities of trace minerals would be toxic.

Some trace minerals include

• Manganese - an essential trace mineral which helps to maintain normal bone structure and fight harmful free radicals. It is required by the body to convert protein and lipid into energy. Manganese aids proper food digestion and help promote optimal functions of the thyroid gland as well as glucose tolerance.  Nuts, grains, legumes, cereals, blackberries, almonds, dates, grapefruits, beans, turnips, sprouts etc are all rich sources of manganese.
• Zinc - plays a beneficial role in the synthesis of protein and collagen which is required for healthy skin and wound healing. It helps in enzyme stimulation, regulates carbohydrate metabolism, assists in DNA synthesis etc. Zinc is also known to regulate the production of cells in the immune system which help to boost immunity.  Brewer’s yeast, Avocado, Cauliflower, radish, spinach, Peas, Olives, onion, lettuce, strawberries, walnuts, wheat germ, eggs, milk, all bran cereals, Yoghurt, soya beans, shellfish etc are all excellent sources of zinc.  
• Selenium - help to prevent cellular damage and maintain cardiovascular health.  Selenium helps to maintain plasma glutathione levels, Neutrophils and may help in lipid and glucose metabolism. Tuna, whole wheat bread, hams, eggs, oatmeal, grains and nuts are good sources of selenium. 
• Chromium - plays a crucial role in the metabolism and storage of carbohydrates, fat and protein in the body.  This mineral also enhances the functions of insulin and assist in intracellular tyrosine kinase activity. It is necessary for brain function and also helps to promote fatty acid and cholesterol synthesis.  Chromium is present in a wide variety of foods including grains, nuts, mushrooms, meats, brewer’s yeast, and dairy.   
• In addition, Boron, Germanium, Iodine, Molybdenum, Silicon, Vanadium, are some of the other known trace minerals.

So we have seen how minerals are important nutrients that help our body stay fit and healthy. When our health is weakened due to various factors, one of the reasons could be mineral deficiency. This mineral deficiency can be overcome by the intake of mineral supplements.