Sept. 28, 2023 | Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones. There are two kinds of minerals, macrominerals and trace minerals. Your body needs larger amounts of macrominerals such as calcium, phosphorus, magnesium and sodium. You only need small amounts of trace minerals. These include iron, manganese, copper, iodine, zinc and selenium. Reza Hakkak, chairman of the UAMS Department of Dietetics and Nutrition, says most people get the amount of minerals they need by eating a wide variety of foods. Minerals should not be taken unless you have a deficiency that has been identified through testing. A possible toxic reaction or any interaction with medications you are already taking makes it important to only take minerals prescribed by a doctor.

Sept. 28, 2023 | Magnesium is a mineral that’s essential for human nutrition. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein. Most dietary magnesium comes from dark green, leafy vegetables like spinach and kale. Other foods that are good sources of magnesium include bananas, almonds and milk. While most people get enough of this mineral in their daily diet, a lack of magnesium can occur in people who abuse alcohol or people with gastrointestinal disease or type 2 diabetes. There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. However, taking magnesium supplements is not currently advised. Diets high in protein, calcium, or vitamin D will increase the need for magnesium.

Sept. 28, 2023 | Phosphorus is a mineral that makes up one percent of a person’s total body weight. It is the second most abundant mineral in the body, present in every cell of the body. The main function of phosphorus is in the formation of bones and teeth. Dr. Reza Hakkak, chairman of the UAMS Department of Dietetics and Nutrition, says phosphorus plays an important role in how the body uses carbohydrates and fats and is also needed for the body to make protein for the growth and repair of cells and tissues. It also helps the body make ATP, a molecule the body uses to store energy. The main food sources are the protein food groups of meat and milk, as well as processed foods that contain sodium phosphate. Dr. Hakkak says a diet that includes the right amounts of calcium and protein will also provide enough phosphorus. High levels of phosphorus in blood only occur in people with severe kidney disease or severe dysfunction of calcium regulation.

Sept. 28, 2023 | Potassium is a mineral that, among other things, helps muscles contract, helps regulate fluid and mineral balance in and out of body cells, and helps maintain normal blood pressure by limiting the effect of sodium. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium may also reduce the risk of recurrent kidney stones and bone loss as we age. Many people get all the potassium they need from what they eat and drink. Leafy greens like spinach and collards and citrus fruits like oranges and grapefruit are all good sources of potassium. It’s also found in pumpkins and potatoes, dairy products, meat, poultry, fish and nuts. Certain groups of people are more likely than others to have trouble getting enough potassium, including those with inflammatory bowel disease or those who use certain medications, like laxatives and some diuretics.

Sept. 28, 2023 | Iodine is a mineral not made by the body so must be obtained by food or supplements. It is found naturally in some foods and is added to supplements and some salt seasonings. Iodine is needed to make the thyroid hormones thyroxine and triiodothyronine, which assist with the creation of proteins and enzyme activity, as well as regulating normal metabolism. Without enough iodine, these thyroid hormones do not work properly and can lead to an under-active or overactive thyroid gland, causing the medical conditions of hypothyroidism and hyperthyroidism with various negative side effects in the body. Iodine is found in soil and the ocean, which varies in amount and will affect how much of the mineral is contained in a food. It is found mainly in animal protein foods and sea vegetables, and to a lesser extent in fortified foods like breads, cereals, and milk. People who follow a vegan diet or eat few or no dairy products are likely to have an iodine deficiency.