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Growing Healthy

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Minerals – Cellular Essentials

Minerals - cellular essentials of the body

Minerals are a type of micronutrient. They can be divided into 3 groups: (1) macrominerals and (2) microminerals and (3) ultra-trace elements and represent up to ~5% of body weight.

Minerals perform a lot of functions, contributing to healthy growth and development as well as general health. Minerals help you maintain strong teeth and bones, healthy hormone levels and nerve function, efficient digestion and more.


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Different Kinds of Minerals

Macrominerals are present in the body in relatively large amounts and their requirements are the greatest. Macrominerals include calcium, sodium, phosphorus, magnesium, potassium, chloride and sulfur and have daily requirements of >100 mg.

Microminerals include zinc, copper, iron, and fluoride and have daily requirements of <15 mg.

Ultratrace elements include iodine, selenium, manganese, chromium, molybdenum, cobalt and boron and their daily requirements are in mcg (where 1 mcg is 0.001 mg).


Mineral Use in the Body

The bioavailability of minerals is the rate at which your body absorbs them from the food you eat. It makes a big difference when planning a healthy diet because the mineral content of specific foods is not necessarily all absorbed.

For example iron, chromium and manganese generally have low bioavailability while sodium, potassium, chloride, iodide, and fluoride have a high bioavailability. All this needs to be taken into account to ensure you are getting enough of every essential mineral. 

Mineral Sources, Functions and Deficiencies

MineralFoodsFunctionDeficiency
CalciumDairy, dark green leafy vegetables, almonds, sardines, oystersBone mass gains and densityLow bone density
ChlorideSalt, seaweed, ryeMaintenance of blood volume and pressureFatigue, muscle weakness
ChromiumOysters, liver, yeast, potatoes Insulin actionInsulin resistance
CopperShellfish, chocolate, meat, legumes, whole grains, dried fruitEnergy productionAnemia, neutropenia, skeletal abnormalities
FluorideDrinking water, seafoodIncorporation in tooth enamelDental cavities
IodineSeafoodSynthesis of thyroid hormonesGoiter
IronLiver, seafood, lean meat, poultry, dark green leafy vegetables, dried beansRed blood cell function, immune system, cognitive performanceAnemia
MagnesiumNuts, seeds, legumes, whole grains, dark green leafy vegetablesNeuromuscular transmission – relaxation of musclesMuscle spasms, tremors, nausea
ManganeseWhole grains, nuts, legumesFormation of connective and skeletal tissues, growth and reproduction, carbohydrate and fat metabolismImpaired growth
MolybdenumWhole grains, legumes, milk and dairy, dark green leafy vegetablesCofactor of enzymesNeurological changes
PhosphorusMeat, poultry, eggs, fish, dairy, nuts, legumes, whole grainsEnergy production, strong bones and teethNeural, muscular, skeletal, hematologic and renal abnormalities
PotassiumDark green leafy vegetables, dried fruit, bananas, orange fruitFluid balance, muscle and nerve contractionsCramps, muscle weakness, abnormal heart palpitations
SeleniumSeafood, meat, poultry, Brazil nutsAntioxidant effectsKeshan disease – a form of cardiomyopathy
SodiumCelery, beets, salted foods, deli meatsMaintains water balanceHyponatremia (fatigue, confusion)
SulfurCheese, cruciferous vegetables, onions, leek, garlic, seafood, meatPart of connective tissues to build joints, part of certain amino acidsJoint pain
ZincMeat, fish, poultry, whole grains, beans, shellfish Function of immune system, breakdown of macronutrients Impaired growth, hypogonadism (boys), mild anemia, slower wound healing, alopecia, skin lesions

Minerals in Children’s Diets

Like macronutrients and vitamins, the best way to ensure a child’s mineral requirements are met is with a healthy balanced diet.

During the first 6 months of age, breastmilk/formula satisfies all mineral needs. But as your child gets older and begins to eat more solids their requirements increase and it becomes more and more important to meet them with food.

This is particularly important for iron and zinc. These are crucial for growth in children while requirements are also higher due to the increased volume of blood in children over 2 years old.

Daily Requirements

  0-6 months7-12 months1-3 years4-8 years9-13 years (boys)9-13 years (girls)14-18 years (boys)14-18 years (girls)
Calcium (mg)2102705008001,3001,3001,3001,300
Chloride (mg)2006001,5001,9002,3002,3002,3002,300
Chromium (mg)0.25.5111525213524
Copper (mcg)200220340440700700890890
Fluoride (mg) 0.010.50.712233
Iodine (mcg)1101309090120120150150
Iron (mg)0.311710881115
Magnesium (mg)307580130240240360410
Manganese (mg)0.0030.61.21.51.91.62.21.6
Molybdenum (mcg)23172234344343
Phosphorus (mg)1002754605001,2501,2501,2501,250
Potassium (mg)4007003,0003,8004,5004,5004,7004,700
Selenium (mcg)1520203040405555
Sodium (mg)1004001,0001,2001,5001,5001,5001,500
Sulfurn/an/an/an/an/an/an/an/a
Zinc (mg)233588119

As it’s found in so many foods, and due to a lack of research, there are no specific recommendations for sulfur.

The table above may look a little overwhelming. Fortunately, you don’t need to walk around with a calculator while you’re shopping, preparing, or serving food. You just need to ensure that both you and your children are following a healthy, balanced meal plan. This means your diet includes all food groups with approximately the right amount of servings.

If you or your child are on a specific diet that excludes a certain food group or type of food (e.g. vegan, vegetarian, dairy-free) you should discuss this with your pediatrician/dietitian to be sure your child is getting enough of all essential minerals for optimal growth and development.


Resources

  1. Gallagher ML. The Nutrients and Their Metabolism. In: Mahan LK, Escott-Stump, S. Krause’s Food & Nutrition Therapy. International Edition, 12e. 2008. pg. 39-143.
  2. Beard JL (2001) Iron biology in immune function, muscle metabolism, and neuronal functioning. J Nutr. 131:568-579.
  3. Bhargava S, Meurer LN, Jamieson B. (2006) What is appropriate management of iron deficiency for young children? The Journal of Family Practice. 55(7):629-630.
  4. Institute of Medicine, Food and Nutrition Board (1997) Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, DC. National Academies Press.
  5. Institute of Medicine, Food and Nutrition Board (2001) Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington, DC. National Academies Press.
  6. Institute of Medicine, Food and Nutrition Board (2000a) Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. Washington, DC. National Academies Press.

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