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Mineral Nutrients you Need to Grow Well

by Mark Griffin
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Just like a newborn baby needs breast milk to survive, the body needs mineral nutrients to grow well. Maybe you don’t know, let’s quickly open up some enlightenment here. If you’ve been doing fine, I mean, your eyes can properly, you can hear properly, you can walk, and you can reproduce and do all that. What do you think has been responsible for all these? The answer is not far-fetched, it’s simply mineral nutrients.  Being deficient in one can mean harm to the body. So now, it’s high time you took them seriously which is what this article intends to do. It means to educate on the essential minerals your body needs to keep growing strong and well.


Mineral nutrients defined


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These nutrients don’t just fall on heaven on us – except for the vitamin D of course, which is said to be provided by the morning sun. They are present in the food and other things we consume like beverages and all. Simply put, mineral nutrients are essential chemicals required by the organism to perform a necessary function in life. Just like our fellow inhabitants (the Fionas and Faunas ), humans also essential nutrients in food that are necessary to support human life and good health.


The benefit of this mineral nutrient cannot be overemphasized. From blood clotting to aiding metabolism and oxidation, the list remains inexhaustible.


There are two categories of minerals and they are macro minerals and trace minerals. The macro minerals or macronutrients as the case may be are required by the body in large quantities. It includes minerals such as; phosphorus, potassium, sodium, sulfur, and magnesium. On the other hand, trace minerals are required in small quantities. Examples of trace minerals include manganese, zinc, cobalt, selenium, iodine, and copper.


Having examined what mineral nutrients are, it is expedient to consider the key ones that are required by the body for proper growth and adequate function of cells.


Mineral nutrients required by the body


Let’s point out again that all minerals are important for the body to perform its function only that they are required in different proportions. Do you know copper aids iron in the formation of red blood cells despite being a trace mineral? So, they all have their functions only that some are more important than some others.  Now, the mineral nutrients needed for our body to grow well. Include the following;


  • Calcium (Ca2)


Calcium is vital to the health of the muscular, circulatory, and digestive systems. Calcium is indispensable to the building of bone and it supports the function of the blood cell. The amount of calcium your body needs to function effectively depends on your age range. While adults females who fall within the age bracket of 51-70 years would need 1200mg of calcium for optimal functioning. Males who fall within the same age range need just 1000mg. if you are deficient in calcium, eat more milk, yogurt, broccoli, cabbage, fish, and soybeans as they are rich in calcium.


  • Magnesium

magnesium food


It builds bone, causes strong peristalsis, and increases flexibility.  Won’t you be shocked to know that magnesium is present in hundreds of chemical reactions in your body? This speaks to the extent of its importance in the body. Food sources of magnesium include; oats, nuts green leaf vegetables, buckwheat, tofu, legumes, and chocolates.


  • Phosphorous


It is very essential for energy processing and it also helps to maintain the normal pH range of alkali in the body. Over 80% of phosphorous is found in the inorganic portion of bones and teeth. Food sources of phosphorous include; milk, meat, fish, cereals egg yolk among many others.


  • Potassium


it is important for heart and nerve health, potassium helps to maintain normal water balance and acid-base balance, it also helps to maintain neuromuscular activity. Food sources include; banana, fish, vegetables, legumes, and mushrooms.


  • Sodium


The right quantity of sodium is important to the body. Sodium is not regularly found in dietary supplements, it is common in food and manufactured beverage. Excessive sodium consumption can lead to high blood pressure.


  • Vitamins


Except for vitamin D, vitamins are essential nutrients necessary in the diet for good health. While vitamin A works for the eye in preventing blindness, vitamin C is necessary for body growth and development and it also helps to boost the immune system. Vitamin D helps protect against chronic diseases such as type 1 diabetes. Vitamin K aid blood clotting such that bleeding is prevented. The list goes on and on.



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