Get to know the Types of Minerals Needed by the Body

The body doesn't just need protein, carbohydrates, and fat to function optimally. Adequate intake of minerals is also important to support the function of our body. What are the types of minerals and how to get them?

Broadly speaking, the minerals needed by the body are divided into two types, namely macro minerals and micro minerals. Macro minerals are types of minerals that the body needs in large quantities, while micro minerals are types of minerals that the body needs in small amounts.

Get to know the Types of Minerals Needed by the Body

Types of Mineral Macro

Some types of minerals that are included in the macro mineral group are:

1. Phosphorus

Phosphorus is one of four types of macro minerals. In the body, this substance has an important function as a component of forming enzymes and cells. In addition, this mineral also plays an important role in maintaining bone health and optimizing the body's metabolism.

Ideally, the body needs phosphorus intake of not less than 700 mg per day. Some foods that are sources of phosphorus include chicken, fish and beef.

2. Calcium

Calcium is a mineral that has many important roles in body health. In addition to maintaining bone density, calcium also plays a role in blood clotting when injured, activates various important enzymes in the body, and can even prevent preeclampsia.

Some examples of foods that are rich in calcium are milk, yogurt, cheese and seafood. Generally, the body needs 1200 mg of calcium intake per day. These needs can vary according to a person's age or health condition.

3. Magnesium

Another mineral that is included in the macro mineral type is magnesium. Magnesium is needed in the regulation of blood pressure, blood sugar, and muscle contraction. This mineral also plays a role in delivering signals to nerves, activating several enzymes in the body, and maintaining electrolyte balance.

Magnesium is contained in many types of food, such as green vegetables, avocados, nuts, and dark chocolate. Within a day, the body requires 320-420 mg of magnesium intake.

4. Sodium

This mineral is very popular in the public because it contains a lot of salt and flavor enhancer. Although often associated with hypertension and used as an "enemy" for sufferers, the body actually still requires sodium intake to help maintain water balance in the body.

The ideal sodium intake in a day is no more than 1500 mg or about half a teaspoon of table salt. If you find it difficult to reduce salt in your cooking, you can try to reduce the consumption of instant foods such as canned foods or sauces that are high in sodium.

Types of Micro Minerals

Even though it is only needed in small amounts, it does not mean this type of mineral is not important. Micro minerals also have a variety of roles in bodily functions. Here are some types of micro minerals and their functions:

1. Iodine

Iodine is an important part of thyroid hormone which plays a role in regulating all metabolic processes in the body. Iodine deficiency can cause hypothyroid symptoms, such as weight gain and the appearance of goiter.

Generally, the body needs about 150 mcg of iodine intake per day. Iodine is commonly found in seafood, such as fish, shrimp, and seaweed. However, using iodized kitchen salt in home cooking is actually sufficient for this mineral.

2. Manganese

Manganese plays an important role in the body, namely the regeneration of red blood cells, bone formation, and launching the reproductive cycle. This mineral is found in shrimp, wheat, and several types of grains. Ideally, an adult body needs about 2 mg of manganese intake per day.

3. Selenium

Selenium is needed by the body to metabolize thyroid hormones, DNA formation, and prevent damage to cells in the body. Selenium is widely found in chicken, fish, beans, and seeds. In accordance with the type which is a micro mineral, the body only requires selenium intake of around 55 mcg per day.

4. Chromium

Chromium is also a type of micro mineral. The body needs this mineral intake to help maintain and regulate blood glucose levels, as well as to activate the hormone insulin. Not only that, chromium also plays a role in optimizing the body's metabolism.

This one mineral micro is found in meat, vegetables, and dairy products. Ideally, the body needs chromonium intake around 25-35 mcg per day. Although classified as very little, lack of chromium intake can affect the metabolism of carbohydrates, proteins, and fats.

Minerals have many roles in bodily functions. However, keep in mind, too much mineral is also not good for the body. Excess minerals in the body can cause various health problems, especially if there have been previous health problems.

In general, mineral needs can be fulfilled by consuming healthy and nutritionally balanced foods. However, if you feel you are lacking mineral intake and want to take mineral supplements, you should consult with your doctor first.

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