Minerals

Introduction

Approximately 4% of the body's mass consists of Minerals. They are classified as trace minerals (body requires less than 100 mg/day), and major minerals (body requires more than 100 mg/day). Minerals can be found in water and soil and therefore in root plants and animals.

Trace Minerals

The trace minerals are: iron, zinc, copper, selenium, iodine, fluorine and chromium.

Major Minerals

The major minerals are: sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.

Function

Minerals serve three roles:

• They provide structure in forming bones and teeth
• They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance
• They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity

Daily Requirements

Minerals cannot be made in the body and must be obtained in our diet. The daily requirements of minerals required by the body can be obtained from a well balanced diet. Like vitamins excess minerals can produce toxic effects.

The following should cover the daily requirements of almost everyone, including those with high needs.

The above table is the recommended dietary allowance revised 1989. Food and Nutrition Board, National Academy of Sciences-National Research Council, Washington DC, USA

Vitamin and mineral interactions

Many vitamins and minerals interact, working alongside each other in groups e.g. a good balance of vitamin D, calcium, phosphorus, magnesium, zinc, fluoride, chloride, manganese, copper and sulphur is required for healthy bones.

Many of them can enhance or impair another vitamin or mineral's absorption and functioning e.g. an excessive amount of iron can cause a deficiency in zinc.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Nutrition
• Sports Drinks
• Vitamins
• Protein

Associated Web Sites

The following web sites contain more information on this topic:

• None at present

Associated Journals and Books

The following journals and books contain more information on this topic:

• Peak Performance - Issue 2 - page 11 (Iron)
• Peak Performance - Issue 160 - page 11 (Zinc)
• The complete Guide to Sports Nutrition - Anita Bean - Chapter 4
• Essentials of Exercise Physiology 2nd edition - W.D. McArdle, F.I. Katch & V.L. Katch -Chapter 3

Help

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