What do minerals do for the body? Calcium, magnesium, iron and their benefits

Minerals are the building blocks … for rocks. You may have heard of some of these types of minerals, like quartz, talc and calcite. While these types make for stunning scenery or jewelry, these are different than the minerals we have and need in our bodies.

Elise Heeney, a clinical dietitian at Banner Del E. Webb Medical Center, explains that when it comes to our health, minerals are important for making enzymes (proteins that help speed up chemical reactions) and hormones (chemical messengers that help coordinate bodily functions).

Heeney says the best way to get vitamins and minerals is through a well-balanced diet. We break down what minerals do for the body and how to get them.

What do minerals do for the body?

Minerals are essential for carrying out our body’s everyday activities. Dr. Pedro R. Rodriguez Guggiari, an internal medicine specialist and Chief of Staff at Banner Del E. Webb Medical Center in Sun City West, Arizona, says, “Minerals help in a variety of ways; like iodine for thyroid (energy and stamina); calcium fluoride for bone and tooth health; iron for blood cell formation and to prevent anemia; magnesium and potassium for muscular function and structural tissues.”

How many minerals does the body need?

The amount of minerals the body needs is dependent on the mineral. Minerals can be broken down into macrominerals (of which we need more than 100 mg per day) and microminerals (of which we need less than 100 mg per day.)

What are the main minerals?

Some of the macrominerals required for our bodies include:

• Calcium, which is important for bone health.

• Phosphorous, which is important for bones and metabolic functions.

• Magnesium, which is important for enzymatic function and movement.

• Sodium, which is important for maintaining body fluids and keeping your nerves and muscles running smoothly.

• Potassium, which is important for regulating your heartbeat and your nerve and muscle health.

• And chloride, which is important for the regulation of body fluids and electrolyte balance.

According to Kaiser Health, some of the required microminerals and their functions include:

• Iron, which is part of the important molecule (hemoglobin) found in red blood cells, which carry oxygen around the body.

• Zinc, which is needed for making protein and genetic material.

• Selenium, an antioxidant.

• And iodine, which is ??found in thyroid hormone.

Do you know about fat-soluble vitamins?  You probably should.

What foods are high in minerals?

Heeney says mineral-rich foods include a variety of fruits, whole grains, beans, nuts and seeds, lean proteins, and low-fat dairy products.

This article originally appeared on USA TODAY: What do minerals do for the body? Magnesium, iron, calcium and more