Minerals Made Simple: The Body’s Spark Plugs
As a functional medicine nutritionist helping women with chronic illness and thyroid issues, I’m excited to share why minerals are essential for your health. These tiny nutrients act like spark plugs, powering everything from strong bones to steady energy. Let’s break down the 16 essential minerals in an easy-to-understand way and explore how to get them through food.
What Are Minerals?
Unlike vitamins, minerals are inorganic elements from the earth, found in soil and water. Plants absorb them, animals eat the plants, and we get minerals from both. Unlike fragile vitamins, minerals are tough—they don’t break down. Your body needs them in small amounts to keep nerves firing, muscles moving, and bones strong. A varied, nutrient-dense diet is the best way to get them, especially since soil quality can affect mineral levels in food.
Minerals are split into two groups:
Major minerals: Needed in larger amounts (over 100 mg/day), like calcium or sodium.
Trace minerals: Needed in tiny amounts (100 mg or less), like iron or zinc.
Major Minerals: The Big Players
Calcium: The most abundant mineral, 99% is in your bones and teeth for strength. The rest helps muscles (including your heart) contract, nerves communicate, blood clot, and blood pressure stay healthy. Found in dairy, sardines (with bones), tofu, broccoli, and leafy greens. Plant sources like spinach are less absorbable due to compounds like oxalates. Vitamin D and good digestion boost absorption. Low calcium can weaken bones, especially for women with thyroid issues.
Sodium: Found in salt, sodium balances fluids outside cells, supports nerve signals, and regulates blood pressure with potassium. Too much from processed foods can raise blood pressure, but in a whole-food diet, it’s usually fine. Found in sea salt, shrimp, and soy sauce. Low sodium (rare) can cause headaches or nausea.
Potassium: Balances fluids inside cells and works with sodium for nerve signals and muscle movement. Found in fruits (bananas, dried apricots), vegetables, beans, and nuts. Low levels (rare) can raise blood pressure or cause muscle cramps.
Chloride: Pairs with sodium to balance fluids and is part of stomach acid for digestion. Found in salt, seaweed, and shrimp. Deficiency is rare.
Phosphorus: Second most abundant, mostly in bones and teeth. It’s also in DNA, cell membranes, and energy processes. Found in dairy, meat, fish, and nuts. Plant sources (grains, seeds) are less absorbable. Deficiency is rare.
Magnesium: Powers hundreds of reactions, including energy, blood sugar control, and muscle relaxation. Found in leafy greens, nuts, seeds, and whole grains. Low levels can cause cramps or poor sleep, common in chronic illness.
Sulfur: Part of amino acids, insulin, and B vitamins. Found in eggs, meat, broccoli, and onions. Deficiency is rare due to its wide availability.
Trace Minerals: Small but Mighty
Iron: Key for hemoglobin (carries oxygen in blood) and myoglobin (stores oxygen in muscles). Supports DNA, hormones, and immunity. Found as heme iron (highly absorbable) in meat, oysters, and liver, or non-heme iron(less absorbable) in beans and spinach. Vitamin C boosts non-heme iron absorption; calcium or phytates (in grains) can block it. Iron deficiency (common) causes fatigue and anemia, especially in women.
Zinc: Needed for cell growth, immunity, and wound healing. Found in oysters, red meat, and shellfish; plant sources like oats are less absorbable. Low zinc (rare) can weaken immunity or slow healing, a concern for vegetarians or those with digestive issues.
Copper: Supports energy, iron use, collagen, and immunity. Found in liver, oysters, nuts, and chocolate. Deficiency is rare but can affect blood cells.
Manganese: Helps metabolize nutrients and form bones. Found in grains, nuts, and tea. Deficiency is rare.
Iodine: Crucial for thyroid hormones that control metabolism, growth, and temperature. Found in seaweed, shrimp, eggs, and iodized salt. Low iodine can cause fatigue, weight gain, or goiter (enlarged thyroid), critical for thyroid health.
Selenium: An antioxidant protecting cells and supporting thyroid function. Found in Brazil nuts, meat, eggs, and grains. Deficiency is rare in the U.S.
Fluoride: Strengthens teeth to prevent cavities. Found in tea, coffee, and fluoridated water. Excess in kids can harm teeth, so monitor intake.
Chromium: Boosts insulin to regulate blood sugar. Found in liver, eggs, and broccoli. Deficiency (rare) may mimic diabetes symptoms.
Molybdenum: Helps detox toxins and break down sulfites. Found in legumes, nuts, and liver. Deficiency is very rare.
Why Minerals Matter
Minerals keep your body running smoothly:
Build strong bones and teeth (calcium, phosphorus).
Power nerves and muscles (sodium, potassium, magnesium).
Carry oxygen and fight infections (iron, zinc).
Support thyroid and metabolism (iodine, selenium).
Balance fluids and digestion (sodium, chloride).
For women with chronic illness or thyroid issues, minerals like iodine and selenium are vital for hormone balance and energy, while magnesium and zinc reduce inflammation and stress.
Nutrition Tip
Eat a variety of whole foods to get your minerals. Try salmon with leafy greens for calcium and magnesium, or oysters for zinc and iron. Pair plant-based iron sources (like lentils) with vitamin C-rich foods (like bell peppers) to boost absorption. Use unrefined sea salt sparingly for iodine and sodium. If digestion is impaired, a nutritionist can help assess mineral needs.
A Holistic Approach
Minerals work with vitamins and macronutrients to fuel your health. For women managing chronic conditions, a mineral-rich diet can boost energy, strengthen immunity, and support thyroid function. Stay tuned for tips on personalizing your nutrition!
Want to optimize your health with nutrition? Contact me for personalized functional medicine guidance.
