Micronutrient Madness: Minerals

Joe String

J Fitness Training

So, last week we dove into the topic of micronutrients. We learned that although the main reason those involved in fitness are in the gym everyday, working hard and tracking their calories is to attain an aesthetic physique, we (hopefully) arrived at the conclusion that the true goal should be overall health.

Overall health meaning not only ample amounts of lean muscle mass with a low to moderate level of body fat, but instead, a sound, nutritious diet based upon wholesome sources of foods that allow the body to function properly. To reach this goal, one must consume adequate amounts of micronutrients.

Instead of covering micronutrients as a whole, though, I decided to split it into two separate topics—vitamins and minerals. Again—going back to last week—vitamins were the topic of choice. Today, I’m going to talk about the five most abundant minerals in detail, and then briefly touch upon those that are less discussed. Before I begin, allow me to uncover the common characteristics of all minerals to give a little background of what they do for the body.

Minerals, like vitamins, assist the body in performing daily functions at an optimal rate or make it so certain processes are actually possible. Also, they share the same attributes as vitamins in that they help in body maintenance and structure. Aside from these similarities, though, minerals are not that similar to vitamins at all. Minerals are found on the periodic table; they are simply elements occurring naturally on our planet and in our sources of food. Without them, our bodies would not only suffer; they would more than likely not even exist. Why? Find out now, as we uncover the first and in my opinion, most important mineral of all.

Calcium

Many may disagree in my claim of calcium being the most important mineral. Those same people will probably say that all minerals (or at least the other four most abundant) are equally important. Although I cannot entirely disagree, I have some evidence proving my case. Calcium has a list of roles in the human body. Some of which include controlling the flow of substances in and out of cells, transmitting nerve impulses and regulating muscle contractions.

All three are extremely important, but the main function of calcium is growth, considering the fact that human bone and teeth store 99% of the body’s calcium. Without adequate calcium, one would not only suffer from growing during early stages, but he or she could also suffer from osteoporosis—a condition that attacks the bones and causes small holes in them, making them brittle. Don’t allow this to be you; prevent it by consuming calcium rich foods such as dairy products, some seafood, spinach, broccoli and calcium fortified orange juice.

Iron

Next on my list is one of the micro-minerals, iron. The reason I wanted this to be covered early on is because the need for iron, especially when taking part in vigorous exercise, is greatly misunderstood. Iron is present in every cell that is in the human body. It is a part of hemoglobin—found in the red blood cells. Because hemoglobin is the component of blood that carries oxygen, without adequate iron, oxygen would not be efficiently transported throughout the body. When taking part in vigorous exercise, the demand for oxygen is increased.

On top of carrying oxygen throughout the body, iron is essential for the formation of collagen, removing fat from the blood, converting nutrients to fuel and overall liver health. A deficiency in iron can lead to what is called anemia—a condition where the red blood cells are either not of the best quality or not present in adequate counts.

There are actually two types of iron—heme and non-heme. Heme iron, which is easier for the body to absorb, is consumed through animal sources—red meat, shellfish and turkey. The more difficult form of iron to absorb—non-heme iron, is found in plant sources. These include iron-enriched foods, all sorts of beans/legumes and potatoes.

Magnesium

Magnesium, much like calcium, is found in both the bones and the muscles. It is very important to the formation and maintenance of a strong skeletal frame. It does so by keeping calcium metabolism at a steady and optimal rate. This allows the body to not run through its stores too quickly. Another very important function of magnesium is that it provides cells with chemical energy. Without magnesium, cells would not replicate efficiently and almost all processes that the human body goes through on a daily basis would not go as smoothly. Other functions include its role in muscle relaxation and contraction as well as allowing hormones (such as insulin) to do their job.

Many people do not know where to get their magnesium, and I am not surprised. It is a relatively difficult mineral to find in terms of food sources. A lot of times, people do not even know that they are consuming it because it is unlisted. Know that whenever you are consuming leafy greens, carrots, nuts/seeds and whole grains, you are consuming good sources of magnesium.

Potassium

Before I begin discussing potassium, know that if you are reading this article (assuming you are active in fitness), then you are not deficient in it. Without sufficient amounts of dietary potassium, physical exercise would simply not be possible. It is an electrolyte and is the main positive ion inside of cells. That means without potassium, the body’s cells would possess lower concentrations of positively charged ions and thus, would fail to complete the following processes.

In order for nerves to properly react to stimuli, positive ions must present. On top of that, potassium is extremely important in the maintenance of water balance within the body. It does so via its gateway (known as a “pump”) that resides within the cell membrane. Finally, protein and carbohydrate metabolism are both roles of potassium and would not take place at an optimal rate without it. Sources of potassium include bananas, baked potatoes with skin, raisins, avocado, other fruits/veggies and even meats and legumes.

Zinc

Wrapping up the in-depth descriptions, zinc is found in many different parts of the body including the eyes, liver, bone, muscle and male reproductive organs. Its roles in assisting the body include functions that no other minerals are capable of. Zinc is a cofactor in many reactions that take part in the body, one of which being overall macronutrient metabolism. Zinc makes it so your body uses its energy to the best of its ability. On top of energy regulation, zinc allows certain body tissues (lungs) to release carbon dioxide. This is a very important aspect of breathing. It is also an assistant in growth and tissue repair and thankfully, is not that difficult to consume in a well-balanced and nutritious diet. Good sources include red meat, fortified cereal, shellfish and cheese.

Other Notable Minerals

Although not deemed as important as the five listed above, the rest of the minerals consumed throughout a day of eating must be noted. These minerals include phosphorus, oxalic acid, sodium, iodine and copper, fluorine and a few others. Each one performs different functions, but for the most part, they all provide assistance in the same functions as the above five. All of which can be found in nuts and meats (with the exception of oxalic acid and sodium). Sodium is found in salty foods while oxalic acid is found in cranberries and spinach.

Conclusion

Without becoming too repetitive, I must restate and continue to preach the fact that micronutrient sufficiency is more important than anything else. You can have spot on macros, the best training plan on the planet and adequate rest and still not have your body in its best position to reach its highest potential. Further, you will not be obtaining the greatest level of health. Now that we were able to cover both vitamins and minerals, I think it is safe to consider micronutrients absolutely vital to obtaining your desired physique.