Essential Minerals, Their Effects of Deficiency, Functions, and Sources

There are 17 essential elements out of these 8 are trace elements and 9 are macro elements.

Trace elements

Trace elements are also known as microelements or minor elements. Trace elements are those elements that are required by our body in small amounts.

Example: Iron, copper, iodine, zinc, manganese, cobalt, selenium, and fluoride.

Calcium (Ca)

Effects of deficiency – Rickets, spasm in muscles
Functions – It is the component needed for bone, muscle, and teeth. Essential for normal blood clotting time, normal muscle and nerve function, and Heart function
Food sources – Milk and milk products; fish with bones, fortified tofu, and fortified soy milk; greens (broccoli, mustard greens); legumes

Vitamin D is also required by our body for the absorption of calcium

Iron (Fe)

Effects of deficiency – Anaemia/ anemia (microcytic anemia) or blood deficiency, weak immunity, extreme fatigue, pale skin, brittle nails, Chest pain, fast heartbeat, or shortness of breath
Functions – Components of respiratory pigments (like hemoglobin, myoglobin), respiratory enzymes (like cytochrome), oxygen transport enzymes, and hair growth
Food sources – Organ meats, red meats, fish, chicken, shellfish, egg yolks, legumes, dry fruits, dark and leafy green fruits, and vegetables

Copper (Cu)

Effects of deficiency – Anemia and damage of central nervous system (CNS)
Functions – Component of enzymes of melanin synthesis; essential for hemoglobin synthesis, component of cytochrome – a₃ in ETS (electron transport system), (Cytochrome oxidase)
Food sources – Legumes, nuts and seeds, whole grains, mushrooms, organ meats such Liver, Shell fish (Oysters), drinking water

Zinc (Zn)

Effects of deficiency – Weak immunity, low chance of fertility, Retarded growth, and Anorexia
Functions – Components of at least 70 enzymes like carbonic anhydrase, some peptidase and maintains the health of hair
Food sources – Whole grains, vegetables, meats, fish, and poultry

Iodine (I)

Effects of deficiency – Goitre, Abortion, Infant death, Cretinism
Functions – Component of thyroid hormone
Food sources – Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products, vegetables

Fluorine (F)

Effects of deficiency – Excess amount create mottling of teeth and deformity in bones (Hunch back)
Functions – Maintains enamel and checks dental decay by the formation of fluorapatite (Ca₅FO₁₂P₃) or Ca₅F(PO₄)₃
Food sources – Drinking water, fish, grapes, raisins, and wine; black teas and potatoes

Macro elements

These are the elements that are required by our body in large amounts. Macro elements are also known as major elements.

Example: Calcium, sodium, potassium, magnesium, chloride, phosphorus, and sulfur.

Sodium (Na)

Effects of deficiency – Muscular cramp, Hypotension and Anorexia
Functions – Helps in absorption of glucose, fructose and some amino acids; principal cation of interstitial fluid; maintain fluid balance; essential for nerve impulse conduction, Component of bile salt
Food sources – Table salt, cold cuts and cured meats; Soups, Burritos and tacos, Savory snacks, Chicken; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats

Potassium (K)

Effects of deficiency – Rickets, Risk of paralysis
Functions – Principal cation in the cytoplasm; controls nerve excitability and muscle contraction. Dietary deficiency causes rickets among children
Food sources – Meats, milk, fresh fruits (like bananas, oranges, apricots, grapes), dry fruits (like prunes, raisins, and dates), and vegetables; whole grains, legumes

Chlorine (Cl)

Effects of deficiency – Anorexia, Muscular cramp
Functions – Principal anion in interstitial fluid
Food sources – Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, bread, and vegetables

Magnesium (Mg)

Effects of deficiency – Muscle convulsion in the intestine
Functions – Enzyme activator. Required in muscle relaxation, Ribosome binding during translation (synthesis of protein) and nerve function
Food sources – Legumes; leafy, green vegetables; nuts and seeds; seafood; chocolate; artichokes

Phosphorous (P)

Effects of deficiency – Deformation of bone and teeth, Retarded body growth and physiological functions
Functions – Important structural component of bones, DNA and RNA; essential in energy transfer during ATP breakdown (Respiration) and other metabolic activities; maintains normal blood pH (buffer action)
Food sources – Meat, fish, poultry, eggs, milk, processed foods

Sulphur (S)

Effects of deficiency – Skin patches, disturbed metabolism
Functions – Components of hormones such as insulin; necessary for normal metabolism and present in amino acids such as cysteine and methionine
Food sources – Protein-rich foods such as legumes, mushrooms, meats, poultry, fish, eggs, milk, nuts

Cobalt (Co)

Effects of deficiency – Pernicious anemia
Functions – Component of Vitamin B₁₂ and erythropoiesis
Food sources – Nuts, green leafy vegetables such as broccoli and spinach; cereals such as oats; fish

Chromium (Cr)

Effects of deficiency – Diabetes mellitus and Irregular ATP production
Functions – Normal activity of insulin, carbohydrate and lipid metabolism
Food sources – Vegetables such as broccoli, potatoes and green beans; whole-grain products; nuts, cheese; liver, brewer’s yeast

Selenium (Se)

Effects of deficiency – Male infertility, Prostate cancer, Liver necrosis (damage of liver cells) and Muscular dystrophy
Functions – Behave as antioxidant, protection of sperm and suppress its motility; formation of thyroid hormones
Food sources – Cereals and other grains; dairy products, seafood, muscle meats

Manganese (Mn)

Effects of deficiency – Irregular growth of Bones, Cartilage, Connective tissues and Anemia
Functions – Functioning of lipase enzyme, urea synthesis, hemoglobin synthesis, releases insulin, lactation, bone formation
Food sources – Plant based foods such as whole grains, clams, oysters, nuts, soybeans and other legumes, rice, leafy vegetables, coffee, tea, and many spices, such as black pepper

Molybdenum (Mo)

Effects of deficiency – Irregular excretion of nitrogenous wastes
Functions – Co-factor in some enzyme, formation of ascorbic acid
Food sources – legumes, cereal grains, green leafy vegetables, breads; liver, and milk