Mineral
mineralAn inorganic nutrient needed for body functions like bone formation, fluid balance, and nerve signaling.
Definition
An inorganic nutrient needed for body functions like bone formation, fluid balance, and nerve signaling. Major minerals include calcium, phosphorus, potassium, sodium, and magnesium.
What Is a Mineral?
Minerals are inorganic elements that originate in the earth and cannot be manufactured by the body. Plants absorb minerals from soil and water; humans and animals obtain them by eating plants or other animals. Unlike vitamins, minerals retain their chemical structure when heated or exposed to air, making them relatively stable in food processing and cooking.
Nutrition science divides dietary minerals into two broad categories based on how much the body needs:
- Macrominerals (major minerals): Required in amounts greater than 100 mg per day. These include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
- Trace minerals (microminerals): Required in amounts less than 100 mg per day. Examples include iron, zinc, selenium, iodine, copper, manganese, chromium, fluoride, and molybdenum.
Key Roles in the Body
Minerals serve structural, regulatory, and catalytic functions throughout the body:
- Structural: Calcium and phosphorus form the mineral matrix of bones and teeth.
- Electrolyte balance: Sodium, potassium, and chloride regulate fluid distribution and nerve transmission.
- Enzyme cofactors: Zinc, copper, manganese, and selenium activate hundreds of enzymes involved in metabolism, antioxidant defense, and DNA repair.
- Oxygen transport: Iron is the central atom of hemoglobin, which carries oxygen in red blood cells.
- Hormone synthesis: Iodine is essential for thyroid hormone production; chromium supports insulin signaling.
Bioavailability Considerations
The fraction of a mineral that is actually absorbed and used by the body varies widely. Factors that affect bioavailability include the mineral's chemical form, the presence of enhancers (vitamin C increases iron absorption), and inhibitors (phytates in whole grains can reduce zinc and iron absorption). Mineral-mineral competition also matters — very high intakes of one mineral, such as calcium, can impair absorption of another, such as iron or zinc. Eating a varied whole-food diet generally provides minerals in proportions that minimize these interactions.
Related Guides
Understanding Micronutrients: Vitamins & Minerals
A deep dive into essential vitamins and minerals, their functions, and how to get enough from food.
Slow Cooker Nutrition: What Happens to Nutrients Over Long Cooking?
Long, low-heat cooking in a slow cooker has unique effects on vitamins, minerals, and protein quality.
Electrolyte Management During Exercise
Understand how sodium, potassium, and magnesium losses during exercise affect performance and how to replace them.
Calcium and Bone Health: A Complete Deep Dive
An in-depth guide to calcium's role in bone density, best food sources, absorption factors, and supplementation.
Selenium and Thyroid Function: Essential Mineral Guide
How selenium supports thyroid hormone production, immune defense, and antioxidant systems — with food source data.
Related Terms
Micronutrient
Vitamins and minerals needed in small amounts but essential for proper body function.
Vitamin
An organic compound needed in small amounts for normal metabolism.
Iodine
A trace mineral essential for thyroid hormone synthesis, which regulates metabolism and growth.
Manganese
A trace mineral that activates enzymes for bone formation, metabolism of carbohydrates, amino acids, and cholesterol, and antioxidant activity.
Chromium
A trace mineral that enhances the action of insulin and is involved in macronutrient metabolism.
Fluoride
A trace mineral essential for tooth enamel strength and cavity prevention.
Molybdenum
A trace mineral that acts as a cofactor for enzymes that break down sulfur-containing amino acids and certain toxins.