Minerals are significant to our health and wellbeing. They play vital roles in our healthy metabolism and cellular development by activating a vast number of chemical reactions throughout the body. Hidden hunger is the phenomenon where people are malnourished, especially in microminerals such as iron, copper, chromium, manganese, selenium, and zinc. It is important to be aware that we need various types and quantities of nutrient minerals to maintain a good level of health. Any deficiencies in macro or micronutrients can lead to increased risk of infection or chronic disease.
Macro and micronutrients are distinguished based on the daily quantities we need. Macronutrients include calcium, phosphorus, magnesium, sulfur, sodium, and potassium. Calcium is important for the healthy development and maintenance of bones and teeth. Sodium helps regulate your blood pressure and is essential for an appropriate balance of fluids throughout the body. Magnesium is also a key player in the regulation of blood pressure.
Although micronutrients are only needed in very small doses, they are just as important to our health as macronutrients. Micronutrients include iron, zinc, iodine, selenium, manganese, chromium, copper, molybdenum, fluorine, boron, cobalt, silicon, aluminium, arsenic, tin, lithium, and nickel. Microminerals are required in daily quantities of less than 100 milligrams or micrograms, whereas macrominerals’ recommended daily quantities are greater than 100 milligrams.
Ideally, we need to incorporate natural sources of minerals into our daily diet. Our diet needs to include a balanced variety of protein, vegetables, fruits, nuts, and seeds, as well as some carbohydrates. For example, iron is found in meat, legumes, almonds, broccoli, dates, and berries. Manganese is found in cereals, tea, coffee, potatoes, legumes, and bananas. Copper is found in cereals, white maize, beef liver, potatoes and fish, meat, and poultry. Fish, wheat, potato, and milk all contain chromium. Good sources of selenium are brazil nuts, fish and shellfish, beef, lamb, cow’s and goat’s milk.
Minerals contained in our body fluids are called electrolytes. When we become dehydrated from lack of fluid, we do not have enough electrolytes. This is why an electrolyte drink such as Powerade can help to replenish our levels of electrolytes after strenuous exercise, or a vomiting bug. Electrolyte minerals include chloride, magnesium, potassium, and sodium.
Iron deficiency is a global health concern with a high incidence rate of anemia. For example, an estimated 19% of pregnant women have anaemia. Another concerning deficiency is zinc, which affects an estimated 17% of people worldwide.
We can supplement our diet in different ways to help achieve the daily recommended quantities of macro and microminerals. Some commercially produced food is fortified with various minerals and vitamins to help prevent nutritional deficiencies. For example, in Australia common cereal foods such as Weet-bix are fortified with iron. Another way to meet your mineral needs is to take a supplement. There are also multiple micronutrient supplements that bundle together complementary minerals and vitamins to address specific health concerns.
A healthy diet is paramount to getting sufficient macro and microminerals. In addition, talk to your healthcare provider about whether a supplement could help with any potential mineral deficiencies. It is important to seek professional individualised advice about the right type and dosage of any supplement for you.
