Essential Minerals and Their Functions in the Human Body

Minerals are fundamental to life, supporting nearly every physiological process in the human body. Unlike carbohydrates, fats, and proteins, minerals are inorganic elements—single atoms that carry electrical charges in solution. These charged particles, known as ions, can interact with one another to form stable structures that make up bones, teeth, cartilage, and other body tissues. They also help regulate nerve transmission, muscle contraction, and fluid balance.

Among the indispensable minerals for human growth and function are water, sodium chloride (common salt), calcium, magnesium, iron, potassium, chlorine, sulfur, phosphorus, and silicon. Each plays a unique role in maintaining health. For example, calcium and phosphorus strengthen bones and teeth, while sodium and potassium regulate fluid levels and nerve impulses. Magnesium assists in enzyme reactions and muscle function, and sulfur contributes to protein synthesis and detoxification.

Iron is particularly vital because it forms a key part of hemoglobin—the pigment that carries oxygen in red blood cells—and myoglobin, which stores oxygen in muscles. Iron also functions as a cofactor in several enzymes necessary for metabolism. Absorption of iron takes place in the intestinal mucosa, primarily through the brush border of intestinal cells. A deficiency in iron leads to anemia, characterized by fatigue, weakness, and pale skin. Good dietary sources of iron include liver, lean meats, eggs, oatmeal, whole wheat, cocoa, and chocolate. The average adult requires about 10 milligrams of iron daily to maintain healthy blood levels.

Iodine is another trace element essential for health. It forms part of thyroxine, a hormone produced by the thyroid gland that regulates the body’s metabolism. A lack of iodine can result in sluggish metabolism, lethargy, and the swelling of the thyroid gland known as goiter. Iodine deficiency during pregnancy or infancy can severely impair brain development, potentially leading to intellectual disability or even death. To prevent these effects, iodized salt is widely recommended. The World Health Organization advises that iodized salt contain one iodine molecule for every 100,000 molecules of salt, while in the United States, the ratio is higher—one in every 10,000. Seafood and saltwater fish also provide rich natural sources of iodine.

Overall, maintaining an adequate intake of essential minerals is crucial for growth, metabolism, and overall well-being.
Essential Minerals and Their Functions in the Human Body