Snapshot series 6: The minerals

Minerals are inorganic substances that are not made by living things. Found  in both soil and rocks, they are absorbed by plants that are then eaten.

 Minerals are  largely classified as ‘major’ minerals or ‘trace’ minerals. Major minerals are those that the  body requires in amounts of at least 100 mg per day, and include sodium, potassium, calcium, magnesium, sulphur, phosphorus and chloride. Trace minerals are needed in amounts of less than 100 mg per day, and some, such as iron, fluoride, zinc and manganese, have established recommended daily allowances (RDAs) or Adequate Intake (AI) limits to ensure adequacy. 

A third classification, known as ‘ultra-trace’ minerals, require less than 1 mg per day, and include chromium, copper, iodine, molybdenum and selenium. 

Minerals play a role in maintaining a healthy immune system, bone and teeth health, muscle contraction, fluid balance  and overall growth. A healthy diet of fruits, vegetables, whole grains and lean meats is  one way to ensure adequate intake of minerals; supplementation is another way. 

While deficiencies may present detrimental health conditions, it is important to be aware of intake amounts when supplementing, to avoid toxicity symptoms such as nausea and vomiting, which may occur with overconsumption.

Iron deficiency anaemia is the most common mineral disorder in the world. It is estimated that over 30% of the world’s population are considered anaemic, including 40% of pre-school children in developing countries. Major health consequences include impaired physical and cognitive development, increased risk of morbidity in children and reduced productivity in adults. Iron-rich foods, fortification and supplementation help to relieve symptoms.