Dietary minerals classified as "macromineral" are required in relatively large amounts. Conversely "microminerals" or "trace minerals" are required relatively in minute amounts.
There is no universally accepted definition of the difference between "large" and "small" amounts. A variety of elements are required to support the biochemical processes, many play a role as electrolytes or in a structural role.
A variety of elements are required in trace amounts, unusually because they play a role in catalysis in enzymes. Iodine is required in larger quantities than the other trace minerals in this list and is sometimes classified with the bulk minerals. Sodium is not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food.
Many other elements have been suggested as required in human nutrition, in varying quantities. Standards of evidence vary for different elements, and not all have been definitively established as essential to human nutrition. Candidates include:. A large body of research suggests that humans often can benefit from mineral supplementation. This is especially true for humans consuming a low variety of foods.
Vitamins and minerals are interdependent, requiring the presence of one another for full benefit; taking a multivitamin without minerals is not nearly as effective as taking one with minerals. Extensive university research also demonstrates that the most bioavailable form of supplemental mineral is the chelated mineral one that is bonded to a specific-size amino acid.
Template:Mineral supplements Template:Nutritional pathology. Template:WikiDoc Sources. Principles of Bioinorganic Chemistry. ISBN Amsterdam: Elsevier Science Pub Co.
Try adding some frozen tropical fruit to your smoothies or enjoy fresh tropical fruit in oatmeal, yogurt, or salads to increase your mineral intake, as well your intake of vitamins, fiber, and antioxidants. Leafy greens , including spinach, kale, beet greens, arugula, endive, collard greens, watercress, and lettuces, are amongst the healthiest foods you can eat. Leafy green vegetable intake has been linked to a reduced risk of heart disease, certain cancers, diabetes, and death from all causes 43 , 44 , The best part is that green leafy vegetables can be enjoyed in many ways.
Minerals are vital to your health, and maintaining optimal mineral levels is essential to feeling your best. Try adding some, or all, of the foods on this list into your diet to increase your mineral intake, decrease your disease risk, and improve the overall quality of your diet.
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Here are 15 foods…. The ULs for some minerals are given in Table 4. If you currently are taking medications, you should check with your doctor or pharmacist to see if there are any reasons that you shouldn't take a mineral supplement. Also, ask if you need to adjust the timing of your mineral supplements and other medications.
Some minerals can interfere with how well a medication works in the body. Alternatively, some medications can interfere with how well the body uses a mineral. That's why it's important to ask your doctor or pharmacist before taking a mineral supplement.
Calvo MS, Uribarri J. Contributions to total phosphorus intake: all sources considered. A review of phytate, iron, zinc, and calcium concentrations in plant-based complementary foods used in low-income countries and implications for bioavailability. Food Nutr. Institute of Medicine.
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