Importance of Macrominerals to Health and Wellness

What are Macrominerals?

Macrominerals are dietary minerals needed in larger diets, often referred to as major minerals. Macrominerals are needed per day in quantities of 100 milligrams or more. Macromineral needs and nutritional concentrations are typically expressed as a percentage (percent) of the diet. Microminerals needed in human diets are Calcium, Phosphorous, Magnesium, Sodium, Chloride, Potassium and Sulphur

Calcium

Calcium is the body’s most abundant mineral. It is used structurally to build bones and teeth, and also as a messenger for cell signaling. In addition to forming the body’s primary structure, bones also serve as a calcium reserve in the event of a dietary deficiency. Dietary calcium is therefore extremely important to prevent bone loss, to ensure healthy bones and teeth, to help muscles relax and contract, important for nerve function, blood clotting, blood pressure regulation and immune system health. Calcium balance is maintained by the hormone parathyroid. The Recommended Daily Allowance (RDA) of calcium is 1000-1200 mg/day for adults. Calcium occurs natural in our by taking milk, dairy products, sardines, spinach, broccoli, fortified cereals and fortified margarine.

Phosphorus

Phosphorus is a part of the bone in the form of mineral hydroxyapatite. It is also used in cell membranes and is a component of energy molecules, adenosine triphosphate (ATP) and adenosine diphosphate (ADP). DNA and RNA contain phosphate as well. For adults, the Recommended Daily Allowance (RDA) for phosphorus is 700 mg. Phosphorus is abundant in the majority of food sources. Phosphorus helps build strong bones and teeth, forms part of every cell, acts as an important component in genetic material, forms part of phospholipids (phosphorous-containing lipids), used for energy transfer and is important for pH regulation. Dietary phosphorus are present in meat, fish, poultry, eggs, milk and processed foods (including soda pop).

Magnesium

Magnesium is widely used by the body in metabolic processes. Some of its main functions include energy generation, biomolecule synthesis, and as a structural component of cell membranes and chromosomes. Magnesium is also used for ion transport, cell signaling and cell migration. The Recommended Daily Allowance (RDA) for magnesium is 400-420 mg for males and 310-320 mg for females. Magnesium is found in bones, needed to make protein, muscle contraction, nerve transmission and immune system health. Dietary magnesium occurs naturally in nuts and seeds, legumes, leafy green vegetables, seafood, chocolate, artichokes and “hard” drinking water.

Sodium

Sodium is an electrolyte that helps regulate the balance of fluids in the cells and helps muscle flexion and nerve impulse flow. Sodium helps maintain proper blood volume and blood pressure. Sodium is needed for proper fluid balance, nerve transmission, and muscle contraction. Recommended Daily Allowance (RDA) for sodium for adults is between 1.5 and 3.8 grams per day. Dietary sodium occurs naturally in table salt, soy sauce, large amounts in processed foods, small amounts in milk, breads, vegetables and unprocessed meats.

Chloride

Chloride is an electrolyte that helps regulate the balance of fluids in the cells, maintains the balance of pH and forms part of the acid contained in the stomach that is essential for digestion. The recommended daily allowance (RDA) for adult chloride is 2.300 mg/day. Dietary chloride occurs naturally in table salt, soy sauce, large amounts in processed foods, small amounts in milk, meats, breads, and vegetables .

Potassium

Potassium is an electrolyte that helps regulate blood pressure and water balance in the cells. It also helps preserve the pH balance required for muscle contraction and nerve impulses, the proper functioning of the heart and kidneys, and the digestion of carbohydrates and proteins. The Recommended Daily Allowance (RDA) for potassium for adults is between 3,500–4,700 mg daily. Dietary potassium occurs naturally in fruits, vegetables, milk, meat, poultry, cereals and legumes.

Sulphur

Sulphur is an essential part of two amino acids, cysteine and methionine, which are found in most proteins in the body. Since sulphur is abundant in nature, it is not generally classified as a necessary nutrient in the diet. Sulphur is part of the proteins (it has a stabilizing function), the vitamins biotin and thiamine, and the hormone insulin. It is involved in the detoxification process of the body. Dietary sulphur occurs naturally in all protein-containing foods such as meats, fish, poultry, eggs, milk, cheese, legumes and nuts.

Common types of mineral deficiencies

There are five main categories of mineral deficiency: calcium, iron, magnesium, potassium, and zinc.

Calcium Deficiency

Calcium is required for bones and teeth that are solid. It also facilitates the proper functioning of the blood vessels, muscles, nerves and hormones. Natural sources of calcium include milk, yogurt, cheese, and small bone, beans, and peas fish. Vegetables such as broccoli, kale and Chinese cabbage contain calcium as well. Some foods are also fortified with minerals, including tofu, cereals and juices.

Calcium deficiency has few noticeable symptoms in the short term. This is because the body carefully controls the amount of calcium in the blood. Lack of calcium over the long term can lead to decreased bone mineral density called osteopenia.

If left untreated, osteopenia can lead to osteoporosis. This increases the risk of bone fractures, especially in older adults. Extreme calcium deficiency is typically caused by medical conditions or medications, such as medicines (such as diuretics), stomach removal surgery, or kidney failure. Symptoms of a serious deficiency include:

fatigue
poor appetite
irregular heart rhythms
cramping of the muscles
numbness
tingling in the fingers

Iron deficiency

More than half of the iron in the body is contained in red blood cells. Iron is an essential component of hemoglobin, a protein that brings oxygen to the tissue. Iron is also part of other proteins and enzymes that keep the body healthy. Meat, poultry, or fish are the best sources of iron. Plant-based foods such as beans or lentils are also good sources of food. Iron deficiency is developing slowly and can cause anemia. Symptoms of iron deficiency anemia include feeling tired and weak.

Magnesium deficiency

The body requires magnesium to respond to hundreds of chemical reactions. These involve reactions that regulate blood glucose levels and blood pressure. Proper muscle and nerve function, brain function, energy metabolism, and protein production are all regulated by magnesium.

Approximately 60 percent of the body’s magnesium resides in the bone, while nearly 40 percent resides in the muscle and soft tissue cells. Good sources of magnesium include whole grains, green leafy vegetables, such as spinach, legumes, nuts and seeds.

Magnesium deficiency is rare in healthy people. The kidneys can prevent magnesium from exiting the body through the urine. However, some drugs and chronic conditions of health, such as alcoholism, can cause magnesium deficiency.

Magnesium requirements are often heavily affected by the nature of disease. In this case, the magnesium RDA may not be adequate for certain individuals.

Early symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness

If left untreated, deficiency can lead to numbness, tingling, muscle cramps, seizures and abnormal rhythms of the heart.

Potassium Deficiency

Potassium is a mineral that serves as an electrolyte. Muscle contraction, proper heart function, and transmission of nerve signals are needed. A few enzymes are also required, including one that helps the body convert carbohydrates into energy. Fruits and vegetables such as bananas, avocados, dark leafy greens, beets, potatoes and plums are the best sources of potassium. Other healthy sources are orange juice and nuts.

Excessive fluid loss is the most common cause of potassium deficiency. Examples may involve excessive vomiting, kidney failure, or the use of certain drugs, such as diuretics. Potassium deficiency symptoms include muscle cramping and fatigue. Other signs manifest as constipation, bloating, or stomach pain caused by paralysis of the intestines. Serious potassium deficiency can cause muscle paralysis or abnormal heart rhythms that may lead to death.

Zinc deficiency

Zinc plays a part in many facets of body metabolism. They include protein synthesis, immune system activity, wound healing, and DNA synthesis.

It is also essential for proper growth and development during pregnancy, childhood and adolescence. Zinc is present in animal products such as oysters, red meat and poultry. Other healthy sources of zinc include beans, nuts, whole grains and dairy products.

Zinc deficiency can cause loss of appetite, taste, or smell. Other symptoms include reduced immune function and slower growth.

Causes Mineral Deficiency

A major cause of mineral deficiency is simply not having enough important minerals from diet or supplements. There are various forms of diets that could contribute to this deficiency. Bad diets that rely on junk food, or diets that lack sufficient fruit and vegetables, can be potential causes.

Alternatively, this deficiency can result in a very low calorie diet. This involves individuals with weight-loss plans or eating disorders. Older adults with low appetites may also not have enough calories or nutrients in their diet. Restricted diets may also cause you to have a mineral deficiency. Vegetarians, vegans, and people with food allergies or lactose intolerance might experience mineral deficiency if they fail to manage their diet effectively.

Difficulty with digestion of food or absorption of nutrients can result in mineral deficiency. Potential causes of these difficulties include diseases of the liver, gallbladder, intestine, pancreas, or kidney, surgery of the digestive tract, chronic alcoholism, medications such as antacids, antibiotics, laxatives, and diuretics

Mineral deficiency can also result from an increased need for certain minerals. Women, for instance, may encounter this need during pregnancy, heavy menstruation, and post menopause.

Symptoms of Mineral Deficiency

Symptoms of a mineral deficiency depend on which nutrient the body lacks. Possible symptoms shall include: