Minerals are essential nutrients that our body urgently needs to function properly. However, although they are generally needed in small quantities, their impact on our health is enormous. In the following article, we take a closer look at the importance of minerals, their functions and the distinction between bulk and trace elements.
What are minerals?
Minerals are inorganic nutrients that the body cannot produce itself. They must be ingested through food and play a key role in numerous biological processes. Unlike vitamins, minerals are not destroyed by the processing of food, as they are heat-resistant. Their importance ranges from supporting enzyme function to maintaining fluid and electrolyte balance.
The various functions of minerals at a glance
Minerals are involved in almost all vital functions of the body. Here are some of the most important tasks they perform:
1. Maintaining electrolyte balance:
Minerals such as sodium, potassium and chloride ensure the regulation of water balance and acid-base balance in the body. They are essential for nerve and muscle function.
2. Bone and dental health:
Calcium, magnesium and phosphorus are crucial for the strength of bones and teeth. A deficiency can lead to osteoporosis or tooth decay.
3. Oxygen transport:
Iron is a key component of hemoglobin, which transports oxygen in red blood cells. An iron deficiency can lead to anemia and exhaustion.
4. Enzyme and hormone functions:
Minerals such as zinc and selenium are important co-factors for enzymes and hormones. They play a role in metabolism and support the immune system.
5. Energy production:
Magnesium contributes to the activation of enzymes involved in energy production. Without sufficient magnesium, we quickly feel exhausted
Bulk and trace elements: What’s the difference?
Minerals are divided into two main categories: Bulk elements and trace elements. This distinction is based on the concentration in which they occur and are required in the body.
Bulk elements
Bulk elements are required in comparatively larger quantities and make up a significant proportion of body mass. These include
– Calcium: Essential for bones and teeth as well as for muscle function.
– Magnesium: Supports over 300 biochemical reactions, including muscle and nerve function.
– Sodium and potassium: Regulate fluid and electrolyte balance and contribute to muscle and nerve function.
– Phosphorus: Contributes to energy production and strong bones.
Trace elements
Trace elements, also known as micronutrients, are required in very small quantities, but are nevertheless indispensable. The most important ones include:
– Iron: Necessary for oxygen transport in the blood.
– Zinc: Supports the immune system, wound healing and cell growth.
– Selenium: Acts as an antioxidant and protects cells from damage.
– Copper: Helps with the formation of connective tissue and the utilization of iron.
Small amounts, big effect
Although minerals are needed in small quantities, they play a central role in our health and well-being. A deficiency of certain minerals can lead to serious health problems, while a balanced supply of them provides optimal support for the body. A varied diet rich in fruit, vegetables, wholegrain products and protein-rich foods ensures that the body receives all the minerals it needs. So pay attention to these “little helpers” that have a big impact – they are essential for your health.
You can also find further information and exciting insights into the topic here:
German Nutrition Society (DGE)
Explore an engaging article on the topic of minerals and sports. For further information, visit: Mineralstoffe und Vitamine im Sport | DGE
World Health Organization (WHO) – Mineral Nutrients
Find more information on the topic of minerals and nutrition under: Micronutrients