Minerals are one of the essential nutrients the body needs to work properly. Even though the body only needs them in small amounts, minerals are still highly important.
However, the functions of minerals are quite diverse, so that they can encourage the body's metabolic system to the fullest. There are two types of minerals that are usually contained in immune-boosting foods, namely macro minerals and micro minerals.
So, what are some examples of minerals, and what do they actually do for the body? Let’s take a closer look at their functions below!
12 Types and What Minerals Do for the Body
Did you know that the level of mineral needs differs based on the type? Here are some of the types and what minerals do for the body:
1. Calcium
Calcium plays a vital role in the body. It helps muscles and blood vessels to contract and send messages to nerve centers. Calcium is often stored in teeth and bones to keep them strong [1].
The body needs a calcium intake of at least 1,000 to 1,500 mg per day [2]. To get it, you can consume milk, cheese, yogurt, kale, broccoli, sardines, and salmon [3]. Getting the right amount will ensure that the mineral functions optimally for the body.
2. Magnesium
Magnesium is essential in regulating sugar levels and blood pressure. This mineral is also useful for maintaining nerve and muscle function and is related to the manufacture of DNA in the body.
Therefore, magnesium should be consumed by adults at around 310 mg to 420 mg per day. Eating various types of grains, nuts, green leafy vegetables, and dairy products can help fulfill magnesium needs [4].
3. Potassium
The importance of minerals for the body is also seen in the role of potassium. This mineral helps regulate heart rate, as well as support muscle and nerve function. It also helps balance the effects of sodium on blood pressure [5].
You can find potassium in green leafy vegetables like spinach. Carrots and potatoes are also great sources.
In addition, fruits such as grapes, oranges, and blackberries contain potassium. Adults are recommended to consume at least 310 mg of potassium per day.
4. Sodium
Sodium is one of the minerals the body needs, but it works like a double-edged sword. In excessive amounts, sodium can raise blood pressure.
However, when consumed in the right amount, sodium helps maintain fluid balance in the body, supports muscle contractions, and aids in nerve function [5]. That’s why adults are advised to keep their sodium intake below 2.3 grams per day.
Sodium is commonly found in salt and is often present in many types of processed foods we eat daily.
5. Phosphorus
The function of minerals in the body is also reflected in phosphorus, which is found in various cells throughout the body. This mineral plays a role in maintaining healthy bones and blood vessels, and in supporting normal muscle function [5].
Phosphorus can be found in foods like beef, fish, chicken, eggs, and milk. Adults are recommended to consume 700 mg of phosphorus per day.
A lack of phosphorus can lead to weakness and issues with nucleic acid synthesis. This shows just how important minerals are for overall health.
6. Sulfur
Sulfur is a mineral that the body needs to form proteins, make and repair DNA, and convert food into energy. You can get sulfur by consuming foods like meat, fish, eggs, milk, and nuts [5].
7. Iron
Iron is commonly found in supplement form, and for good reason. It's a key component of hemoglobin, the protein responsible for carrying oxygen from the lungs to the rest of the body. Iron also supports normal bodily functions, cell growth, and development.
8. Selenium
Selenium is an example of a mineral that the body needs to stay healthy. Selenium’s function as a mineral is to help protect the body from damage caused by free radicals. To get your selenium intake, you can consume it directly through grains, meat, and seafood.
9. Chromium
Generally, chromium is found in cheese, grains, nuts, and liver. Chromium works together with insulin, so it can be said that the benefits of this mineral are to regulate blood sugar levels in the body.
10. Iodine
Iodine is part of the thyroid hormone, which plays an important role in regulating metabolic processes in the body. If the body lacks iodine intake, it will trigger hypothyroid symptoms that cause goiter and weight gain.
11. Zinc
Zinc’s function as a mineral is to boost the immune system. Apart from that, the body also needs zinc to make proteins and DNA. The benefits of this mineral can also overcome diarrhea, help the wound healing process, while maintaining the sense of touch and smell.
12. Fluoride
Fluoride is generally a mineral that is very important for maintaining dental health. The reason is, there are examples of fluoride minerals that can be found in teeth, namely calcium fluoride.
Therefore, if the body lacks this mineral, it can trigger dental problems.
Even further, fluoride is also able to help strengthen teeth, resist acids, and inhibit the action of bacteria that cause caries.
That is the explanation of information about the examples, functions, and benefits of minerals that you need to know. Through the explanation above, you become more aware that the benefits of minerals are very important for the body.
Thus, make sure to eat a nutritionally balanced diet every day. Additionally, you can also obtain quality natural minerals by consuming AQUA mineral water products.
This is because AQUA is sourced from 19 selected mountains in Indonesia that have a protective layer, so that the water is free from pollution.
For your family’s drinking water needs, make sure to always have AQUA Galon 19 liters available at home. Please note, the 19-liter AQUA gallon is a reusable gallon that is sanitized up to 20 times using high-pressure water before refilling. So, its cleanliness and safety are definitely maintained.
Considering its large size, the price of AQUA gallon is fairly affordable, at only IDR1,000 per liter. AQUA is also Halal, BPOM, and SNI certified, making it safe for consumption. AQUA is 100% Pure, 100% Indonesian, and 100% Halal.
