Minerals (lat. minera – the mine) are chemical elements and compounds that are found mostly in non-living matter and predominantly in crystalline form. Some minerals are necessary for proper functioning of the organism and therefore it is necessary to supplement them from the diet. They do not have an energy value (like vitamins).
Function of minerals in the body:
- building elements (bones and teeth)
- they work together with enzymes
- they regulate and control the metabolism and other processes in the body
- necessary for the functioning of nerves and muscles
There are 22 elements in total, divided into:
- major elements (RDI over 100mg) – Ca, Mg, P, K, Na, S, Cl (7pcs – make up more than 80% of inorganic material in the body)
- trace elements (RDI in mg) – especially Fe, Cu, Zn, Mn, and also Si, Li (6pcs)
- ultra-trace elements (RDI in µg) – F, I, Co, Mo, Se, Ni, Cr, Va, B (9pcs)
Minerals make up about 3-4% of the body weight. In a varied diet they are in sufficient quantity. Supplementation is sometimes appropriate with prolonged (vigorous) physical activity. The main source is vegetable and fruit, and for some minerals it is animal tissue. In the case of short-term deficits, the body is still able to maintain its balance of minerals, and for longer periods of deficiency it draws on stocks stored in muscles, liver and bones. The main problem is the lack of calcium, iron and iodine.
In an ill-considered supplementation, minerals overdose can occur, e.g. high single doses of some elements promote the formation of kidney and gallstones and other problems.
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