A Beginner’s Guide to Minerals

Minerals are inorganic elements that are essential for the body to function properly. The body cannot make these for itself so we have to get them from our diet. In general, the body only needs tiny amounts of each mineral each day, but if the mineral is absent from our diet, or in some cases if we take too much of it, then health problems can occur.

Where can it be found

• Red Meat

• Nuts

• Dried Fruits

• Kidney Beans

Good sources of iron include red meat, nuts, dried fruits, and beans such as kidney beans or chickpeas. Too much iron (usually as a result of taking too many supplements) can cause issues like constipation and nausea. Really high doses of iron can actually be fatal, although this is only likely to occur in circumstances such as a young child getting access to a packet of supplements.

Why you need it

Iron is used by the body to make haemoglobin. Haemoglobin is the molecule inside red blood cells that transports oxygen around the body and it is the iron in this molecule that give blood its red colour. If you do not have enough iron in your diet, then your levels of haemoglobin will fall which causes anaemia. The symptoms of anaemia include tiredness, shortness of breath and light-headedness. Anaemia can also occur if you are losing iron due to blood loss, which is common in women who have periods, or may have more sinister underlying cause like blood loss due to a bowel cancer. For this reason anaemia and low iron levels should always be discussed with a doctor.

There is also a hereditary condition called haemochromatosis in which the body stores too much iron. This causes a number of problems including liver damage, joint pains, and the development of diabetes. The treatment for this is to regularly have blood removed (venesection).

Where can it be found

• Dairy Products

• Small boned Fish (Sardines)

• Green-leafy vegetables

Dairy products are the most well-known source of calcium but the mineral can also be found in some green-leafy vegetables like okra or kale, products made with fortified flour, and in the kinds of fish where the bones are eaten such as sardines.

Why you need it

Calcium is important for maintaining the health of bones and teeth, allowing muscles (including the heart) to contract properly, and it also has a role in blood clotting. Low calcium levels cause a bone-deforming condition called rickets in children and the conditions osteomalacia and osteoporosis in adults which result in fragile bones and, in the case of osteomalacia, weak muscles.

Taking too much calcium can cause abdominal issues such as pain and diarrhoea.

A number of medical conditions can also affect calcium levels including kidney disease and disorders of a gland called the parathyroid gland that helps to regulate calcium levels. Levels may be high or low depending on what the underlying problem is.

Where can it be found

• Dairy Products

• Small boned Fish (Sardines)

• Green-leafy vegetables

Phosphate is found in dairy products, red meat, fish, poultry oats and brown rice. Generally, you should be able to get adequate phosphate from your diet rather than needing supplements.

Why you need it

Phosphate works hand in hand with calcium to ensure the health of the bones. It is also involved in the process of releasing energy from food. Taking too much phosphate can cause diarrhoea and stomach pain in the short term and, in the longer term, can actually reduce the levels of calcium in the body leading to the problems associated with a low calcium level. 

Where can it be found

• Spinach

• Nuts

• Wholemeal

Good sources of magnesium include spinach, nuts, whole meal bread, dried fruits such as apricots, some beans, and dark green leafy vegetables.

Why you need it

Magnesium is involved in the process of releasing the energy from food, the functioning of the immune system, and blood pressure regulation. It also supports the function of the parathyroid gland which regulates calcium levels and so magnesium is important for bone health as well. Taking too much magnesium can cause diarrhoea in the short term. The long term health impact of taking high levels of magnesium over a long period of time is not known.

Where can it be found

• Nuts & Seeds

• Shellfish

• Liver

Foods rich in copper include nuts, wholegrain and seeds, in particular Cashews and almonds. Shellfish, in particular Oysters are also high in Copper.

Why you need it

Copper is important for helping the body absorb iron, supporting the immune system, helping the body form new connective tissues and make blood, and for nerve function and bone growth (particularly in infants).

Taking too much copper over a prolonged period can cause damage to the liver and the kidneys. There is also a rare, inherited condition called Wilson’s disease in which copper levels are high and so the copper builds up in different parts of the body. This leads to liver damage, mood problems, abnormal movements and difficulties with speech, swallowing and co-ordination. This is treated with medication that aims to reduce copper levels. 

Where can it be found

• Red Meat

• Poultry (Chicken & Turkey)

• Nuts, Seeds & Legumes

• Dairy Products

• Shellfish

There are a few food items that are good sources of zinc. These include red meat, poultry, cashews, almonds, and Legumes such as lentils and chickpeas.

Why you need it

Zinc is important for the processes of repairing the body including wound healing and the production of new cells. It is also important for digesting carbohydrate, fat and protein.

Taking too much zinc causes levels of copper in the body to fall which impairs the body’s ability to make blood and can cause the bones to weaken.

Where can it be found

• Fish (Tuna & Salmon)

• Poultry (Chicken & Turkey)

• Eggs

• Brazil Nuts

Good sources of selenium include meat, fish, eggs and Brazil nuts. You only need tiny amounts of selenium each day so people who eat these foods should have no trouble getting adequate selenium from their diet.

Why you need it

Selenium is important for the functioning of the immune system and for fertility. However, taking too much selenium can lead to feelings of fatigue, hair loss, and loss of the nails. 

The best way of monitoring your mineral levels is to take a blood test, either by visiting a clinic or taking a home testing kit. 

A blood test will assess the levels of the minerals in the blood, which will tell you if your levels are correct, you have too much in your body or you have deficiencies.

As highlighted above in the various Minerals, a deficiency or overload can impact your health, so it is important to monitor. Here is a selection of our mineral blood tests.

There are many different minerals and this article is just a brief introduction to some of the more well known. The best way to achieve adequate mineral levels is to eat a varied and balanced diet including the foods listed above.

Supplements may play a role in maintaining levels of these minerals, particularly if you have diet that doesn’t include milk and dairy, but you should always follow the manufacturer’s guidance on dosage because many of these minerals are potentially harmful if taken in too great a quantity.