What Are Minerals?
Quick answer
Minerals are inorganic elements used in bones, fluid balance, oxygen transport, nerve signalling, muscle function and many other processes. Needs and food sources differ by mineral.
Major and trace minerals
The body needs larger amounts of minerals such as calcium, magnesium and potassium, and smaller amounts of trace minerals such as iron, zinc and iodine.
Minerals work in systems
Iron helps carry oxygen; calcium supports bones and signalling; sodium and potassium contribute to fluid balance and nerve function.
Excess can matter too
Mineral supplements can exceed safe levels or interfere with other nutrients and medications. Context matters.
Beans may provide iron, magnesium and potassium; dairy or fortified alternatives can contribute calcium; seafood can supply iodine and zinc. Foods rarely contain only one mineral.
Major and trace minerals
The body needs some minerals in larger amounts and others in very small amounts. Both can be essential. Calcium, magnesium, potassium and sodium are examples of minerals needed in relatively larger amounts; iron, zinc, iodine and selenium are needed in smaller amounts.
Minerals come from many kinds of foods
| Mineral | Examples of food sources |
|---|---|
| Calcium | Dairy foods, fortified plant beverages, calcium-set tofu, some leafy greens |
| Iron | Meat, legumes, tofu, fortified cereals, seeds |
| Potassium | Potatoes, beans, fruit, vegetables, dairy foods |
| Zinc | Meat, shellfish, dairy, legumes, nuts and seeds |
| Iodine | Iodized salt, seafood and some dairy foods |
Absorption can depend on the meal
The amount of a mineral in food is not always the same as the amount the body absorbs. Food preparation and what is eaten at the same meal can affect absorption. For example, vitamin C can improve absorption of non-heme iron from plant foods.
For most people, a varied eating pattern is more practical than trying to optimize every nutrient interaction at every meal.
Key terms
| Electrolyte | A mineral carrying electrical charge in body fluids. |
|---|---|
| Bioavailability | The proportion absorbed and used by the body. |
| Trace mineral | A mineral required in relatively small amounts. |
| Fortification | Adding nutrients to a food. |
Common mistakes
- Assuming every mineral is needed in large amounts. Requirements differ widely by mineral.
- Taking high-dose supplements “just in case,” which can create imbalances or interact with medication.
- Focusing on one mineral while ignoring the foods and eating patterns that supply several nutrients together.
Practical takeaway
Think in terms of food patterns first. A varied diet can supply many minerals at once; use supplements for a defined reason rather than as nutritional insurance.