A deficiency is dangerous, but so is an excess of minerals in the body

Mineral deficiency is more common than vitamin deficiency in the body, and those most exposed include pregnant women, vegetarians, the elderly, chronic patients, and individuals on low-calorie diets.

written by Ante Livajić

Internet portals, and more recently daily newspapers, are full of various advice on how many vitamins should be taken daily, but most of these recommendations overlook equally important minerals necessary for the normal functioning of the human body. Minerals make up about five percent of body mass and are mostly found in bones, and the human body cannot produce them on its own, so they must be ingested throughout life through food and water. Minerals are divided into macronutrients that the human body needs in larger quantities, which include calcium, magnesium, potassium, phosphorus, sodium, chlorine, and sulfur. There are also micronutrients needed in smaller amounts such as zinc, manganese, iron, fluoride, copper, and iodine, as well as trace elements: selenium, boron, chromium, silicon, molybdenum, and cobalt. Regardless of which group a particular mineral belongs to, all are necessary for the proper functioning of the human body. The importance of minerals for the human body is also indicated by the fact that they participate in the construction of structural proteins, hormones, hemoglobin, enzymes, vitamins, and bone tissue, and are also necessary for maintaining the sensitive ionic balance of cellular fluid, as well as for electrochemical activity in nerve cells and muscle tone regulation. Mineral deficiency is more common than vitamin deficiency in the body, and those most exposed include pregnant women, vegetarians, the elderly, chronic patients who take many medications, and individuals on low-calorie diets.

Serious disorders
Some people claim that white streaks on nails indicate a loss of certain minerals, some say that a lack of calcium affects tooth decay, while others claim that a loss of zinc lowers immunity, but these are all very superficial judgments. Recently, it has become popular to determine or measure the mineral status in the body, but the data obtained deserve quality interpretation, so it is important that they are provided to patients by pharmacists and doctors. A typical example of acute mineral deficiency is dehydration. When we sweat heavily, vomit, or have infections that cause diarrhea, we lose not only water but also electrolytes – minerals. Therefore, it is essential to replenish them through food (salt, nuts, bananas, cocoa, legumes) or supplements that can be obtained at the pharmacy – oral rehydration salts, various supplements in liquid form or tablets, or intravenously through infusion to restore the disrupted balance. – Chronic deficiency of a mineral can cause serious metabolic disorders – kidney and heart failure, reduced synthesis of hormones and enzymes, osteoporosis, skin changes, hair loss, decreased immune system, anemia, and general weakness and malaise. Changes in body weight, joint swelling, heart palpitations, vision and digestive disorders are also possible – explained Arijana Meštrović, a Master of Pharmacy and head of the Educational Center in Atlantic’s Pharmacy division.

The power of iron
One of the most important minerals in the human body that enables the formation of red blood cells is iron. A lack of iron in the diet causes anemia or iron deficiency anemia, which is manifested through reduced hemoglobin concentration and decreased number or size of erythrocytes. Such anemia most often occurs due to insufficient iron intake through food, disorders of iron absorption, long-term blood loss, or increased needs for iron in pregnancy or during breastfeeding. Anemia leads to lethargy and drowsiness, learning problems, poor growth and development, and higher mortality rates in children at birth. To avoid such conditions, it is best to consume foods that are good sources of iron in daily nutrition, such as meat, fish, poultry, and liver. Iron is also found in legumes, dried fruits, and dark green leafy vegetables, but it is best absorbed in the body from animal-derived foods. To increase the bioavailability of iron in plant-derived foods, it is good to consume them with foods rich in vitamin C.

Good and bad calcium
For the proper functioning of the human body, the most abundant mineral is calcium, which participates in the structure and growth of hair and teeth. In addition, calcium enables muscle contraction, transmission of nerve impulses, health of connective tissue, and is necessary for blood clotting. It also maintains normal blood pressure levels in the body and reduces the risk of heart disease. Calcium is found in dark green leafy vegetables, almonds, salmon, sardines, and all dairy products. However, for it to be fully absorbed in the body, a sufficient amount of vitamin D and hydrochloric acid is needed, as well as a balanced intake of other minerals. Poor calcium absorption can be influenced by several factors, one of which is insufficient physical activity, as well as excessive fats, alcohol, and fiber in the diet. Calcium is also available in various dietary supplements, and calcium citrate – malate is best absorbed in the body. However, care should be taken regarding the amount we ingest into the body, as with other minerals, because excess calcium can cause its deposition in soft tissues, which can lead to damage to the kidneys, liver, or heart. Mineral deficiencies in the body can cause various disorders and difficulties, but experts agree that mineral-rich dietary supplements should not be taken without consulting a doctor, pharmacist, or nutritionist. Indeed, an excess of minerals in the body can also cause health problems and have fatal consequences.