The 12 most important minerals

Functions, deficiencies and natural sources

Minerals are among the essential nutrients that the body cannot produce itself. They are involved in numerous biological processes, including cell structure, nerve conduction, muscle contraction, and immune regulation. They are especially important for children, as growth, development, and bone formation require increased amounts.

A varied, wholesome diet can usually meet these needs. For certain diets, such as a purely plant-based diet, it's a good idea to pay careful attention to the selection and combination of foods.

calcium

Function:
Calcium supports the development of bones and teeth, is involved in blood clotting, muscle contraction and the transmission of nerve impulses.

Shortage:
Growth retardation, rickets in children, osteoporosis, muscle cramps.

Sources:
Dairy products, green leafy vegetables, sesame, broccoli, fortified plant milk, almonds, mineral water with high calcium content

iron

Function:
Iron is central to oxygen transport in the blood, energy production and the function of the immune system.

Shortage:
Iron deficiency anemia with symptoms such as fatigue, paleness, difficulty concentrating, susceptibility to infections.

Sources:

• Animal: red meat, liver, egg yolk (heme iron, particularly readily available)

• Plant-based: legumes, amaranth, whole grains, pumpkin seeds, spinach (non-heme iron, absorption can be enhanced by vitamin C)

magnesium

Function:
Involved in over 300 enzyme reactions. Important for muscle function, nerve conduction, bone formation, and energy balance.

Shortage:
Muscle cramps, nervousness, cardiac arrhythmias, exhaustion.

Sources:
Whole grain products, nuts, seeds, green vegetables, oatmeal, bananas

potassium

Function:
Important for the regulation of water balance, nerve conduction and heart rhythm.

Shortage:
Muscle weakness, cramps, high blood pressure, cardiac arrhythmias.

Sources:
Bananas, avocados, potatoes, lentils, spinach, dried fruits

zinc

Function:
Zinc is important for wound healing, the immune system, cell growth and enzyme function.

Shortage:
Growth delays, susceptibility to infections, hair loss, delayed wound healing.

Sources:

Animal: oysters, meat, eggs

Plant-based: legumes, oats, pumpkin seeds, sunflower seeds (bioavailability improved by fermentation or soaking)

phosphorus

Function:
Involved in bone mineralization, cell structure, acid-base balance and energy transfer within cells.

Shortage:
Bone weakness, fatigue, muscle loss.

Sources:
Whole grain products, legumes, nuts, meat, fish, dairy products

iodine

Function:
Iodine is needed for the production of thyroid hormones, which control metabolism and growth.

Shortage:
Goiter formation, developmental delays, learning disabilities, and in pregnant women, an increased risk of mental disabilities in the child.

Sources:
Seaweed, iodized table salt, sea fish, eggs, dairy products

A notice:
In a vegan diet, pay particular attention to iodized salt or algae products in controlled quantities.

selenium

Function:
Antioxidant effect. Supports the immune system and thyroid function.

Shortage:
Weak immune function, hypothyroidism, Keshan disease (rare heart muscle disease).

Sources:
Brazil nuts (just 1-2 nuts cover your daily needs), whole grains, lentils, eggs, fish

copper

Function:
Involved in the formation of red blood cells, immune function and collagen synthesis.

Shortage:
Anemia, osteoporosis, pigment disorders, neurological abnormalities.

Sources:
Legumes, nuts, whole grains, cocoa, liver, shellfish

manganese

Function:
Manganese is necessary for bone formation, wound healing and the metabolism of carbohydrates, fats and proteins.

Shortage:
Growth disorders, fertility problems, muscle weakness.

Sources:
Whole grain, oats, pineapple, green beans, nuts, spinach

chrome

Function:
Chromium supports the action of insulin and is therefore important for the regulation of blood sugar levels and carbohydrate metabolism.

Shortage:
Fluctuating blood sugar levels, cravings, increased risk of diabetes.

Sources:
Whole grains, broccoli, apples, bananas, potatoes, meat

fluoride

Function:
Strengthens tooth enamel, protects against tooth decay and supports bone mineralization.

Shortage:
Susceptibility to caries, possibly increased bone fragility.

Sources:
Fluoridated drinking water, fluoridated table salt, black tea, sea fish

Conclusion

Minerals are essential for growth, cell function, nerve conduction, and the immune system. They are especially crucial for the development of bones, muscles, and organs in childhood. A deficiency can have long-term consequences, but a varied and nutrient-rich diet can ensure adequate intake.

Those who follow a vegetarian or vegan diet should pay particular attention to certain critical minerals such as iron, iodine, zinc, and calcium. Plant-based foods provide many of these nutrients, often in combination with fiber, phytochemicals, and healthy fats. Through careful planning, targeted combination, and careful preparation, bioavailability can be improved and dietary needs can be met safely.