Minerals and inorganic elements are required in varying amounts and are essential for processes such as nerve transmission, muscle function, fluid balance, and enzyme activity. While our understanding of minerals has advanced considerably, there is still much to uncover, particularly regarding trace minerals and their long-term effects on health. This article explores what is currently known about essential minerals, highlights ongoing areas of discovery, and provides a list of food sources rich in these critical nutrients.
What Are Essential Minerals?
Essential minerals are classified into two categories: macrominerals and trace minerals.
- Macrominerals are needed in larger amounts and include:
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
- Trace minerals, needed in much smaller amounts, include:
- Iron
- Zinc
- Copper
- Manganese
- Iodine
- Selenium
- Fluoride
- Chromium
- Molybdenum
Each of these minerals has specific biological roles:
- Calcium supports bone structure, nerve function, and muscle contraction.
- Magnesium is involved in over 300 enzymatic reactions, including protein synthesis and blood glucose control.
- Iron is critical for oxygen transport in the blood.
- Iodine is needed for thyroid hormone production.
- Zinc is essential for immune function and wound healing.
Current Understanding and Ongoing Research
Scientific understanding of essential minerals is rooted in decades of nutritional studies. However, research continues to evolve in several key areas:
- Bioavailability and Interactions
Scientists are still uncovering how minerals interact with each other and with other dietary components. For instance, high intake of calcium may interfere with the absorption of iron and zinc. Similarly, phytates found in plant foods can inhibit the absorption of iron and zinc, an important consideration for plant-based and pescatarian diets. - Genetic Variability in Mineral Needs
Emerging research in nutrigenomics suggests that genetic differences may affect how individuals absorb and use minerals. Some people may require more or less of certain minerals based on their DNA, opening new doors in personalised nutrition. - Unknown or Emerging Essential Minerals
Some elements, like boron, silicon, and vanadium, are being studied for potential essential roles in human health. While not currently classified as essential, preliminary research suggests they may play supportive roles in bone health, metabolism, or antioxidant defence. - Chronic Disease and Mineral Status
There is growing evidence that suboptimal intake of certain minerals, even if not classically deficient, may contribute to chronic diseases such as hypertension (low potassium), osteoporosis (low calcium and magnesium), or cardiovascular disease (imbalances in sodium and potassium).
Sources of Essential Minerals
Being aware of where we can source these Essential Minerals can help guide us in our food choices. Here’s a list of mineral-rich foods:
| Mineral | Food Sources |
| Calcium | Canned sardines (with bones), tofu (calcium-set), leafy greens (collard greens, bok choy), fortified plant milks |
| Iron | Lentils, chickpeas, pumpkin seeds, quinoa, tofu, oysters, clams |
| Magnesium | Spinach, almonds, cashews, black beans, mackerel, whole grains |
| Zinc | Pumpkin seeds, hemp seeds, chickpeas, lentils, oysters, crab |
| Iodine | Seaweed (e.g., nori, wakame), iodized salt, fish (cod, haddock) |
| Selenium | Brazil nuts (note: limit to 1–2 per day), tuna, sardines, sunflower seeds |
| Potassium | Sweet potatoes, avocados, bananas, white beans, salmon |
| Phosphorus | Lentils, sunflower seeds, fish (salmon, tuna), whole grains |
| Copper | Sunflower seeds, cashews, shiitake mushrooms, lobster |
| Manganese | Brown rice, oats, mussels, pineapple, leafy greens |
| Chromium | Broccoli, grape juice, whole grains, shellfish |
| Fluoride | Tea, fluoridated water, fish (especially eaten with bones) |
| Molybdenum | Lentils, peas, oats, leafy vegetables, tuna |
Conclusion
Essential minerals are fundamental to maintaining health and biological function. While our knowledge of the key players like calcium, iron, and magnesium is well established, science continues to explore the complex interplay between lesser-known minerals, genetics, and long-term health. A wide array of plant and seafood options provides ample opportunity to meet mineral requirements, provided meals are planned with variety and balance.
As research continues to refine our understanding of what qualifies as “essential,” future dietary guidelines may shift to include newly recognised minerals, offering a more personalised and comprehensive approach to nutrition.
As discussed above, individual requirements need to be considered, especially if managing an acute or chronic condition. The guidance of an experienced nutritionist is key to unlock the most benefit for any individual.
Science is moving forwards with our continually expanding knowledge of the functioning of the human body, which is why it is important to keep an open mind and remain adaptive to new discoveries as they present themselves.
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