Carbohydrates, proteins, fats, vitamins, fibre, water and minerals are the seven components of food that go into a balanced diet and keep us healthy. But when it comes to choosing foods, the first six in the above list receive maximum importance whereas minerals are generally ignored. So, what is the role that minerals play in our body? And how essential are they?

Approximately four per cent of the body mass is made up of minerals. Minerals serve various important functions in our body: for example they provide structure in forming bones and teeth; they help to maintain the normal heart rhythm, muscle contractility, neural conductivity and acid-base balance. They also help in regulating cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity. Thus, even without us realising,minerals function to maintain the homeostasis and balance in our body that is crucial to our stability and survival.

Though most of the minerals are required in trace amounts, if they are not obtained from the diet, their deficiency can cause serious problems; these may include stunted growth, fragile bones, aching joints, depression, nausea, diarrhoea, constipation, etc. On the other hand, an excess of minerals can also prove to be toxic to our cells. Therefore it is important to feed ourselves with the right amounts of minerals. A well-balanced diet contains all the essential minerals in the required proportions that our body needs.

Below is a list of eleven essential minerals, along with the roles that they play in our body and the food sources that contain them:

CalciumCalcium is not only the major constituent of bones and teeth but also plays a role in the contraction of muscles, in blood clotting and in nerve impulse conduction. In addition it also helps in regulating and maintaining the heart function. Important sources of calcium are: milk and milk products, vegetables (beans, broccoli), fish, bread and grains, nuts (almonds, walnuts), tofu and soya bean.

SodiumOne of the most essential minerals of the body, sodium helps in regulating body fluid volume, electrolyte and acid-base balance. Sodium concentration of the body is also an important determinant of the heart function and nerve impulse conduction. Its food sources include: table salt (most important), olives, some smoked fish and boiled prawns. Generally all natural foods like fruits and vegetables are low in sodium whereas processed foods contain high amounts. High concentrations of sodium in the body can cause high blood pressure and can be damaging to the kidneys.

PotassiumPotassium is important for muscle contraction; it maintains the heart rhythm, nerve impulse conduction, is involved in acid-base balance and maintains normal blood pressure. Foods rich in potassium are fruits and green vegetables.

ChlorineChlorine works in close association with sodium and potassium to regulate the body fluid volumes and acid-base balance. It is an important constituent of hydrochloric acid produced in our stomach. Food sources include: table salt, olives, kelp, tomatoes, celery, etc.

IronA vital part of haemoglobin in blood that helps in the efficient transport of oxygen throughout the body. Important sources include: liver, egg yolk, red meat, legumes, grains and dark green vegetables.

IodineA mineral essential for the production of thyroid hormones, that is responsible for maintaining the basal metabolic rate of the body. Its food sources include: iodised table salt, sea foods, condensed milk, eggs, malt bread, etc.

FluorineFluorine is essential for teeth and bone health. It helps prevent bone fractures and dental caries and promotes growth in children. Normally fluorine is added to the water supply that we get. Other sources include: carrots, sunflower seeds, nuts, garlic, spinach, etc.

MagnesiumPlays a role in maintaining energy. In addition, it is also important in muscle contraction, protein synthesis and in the function of certain enzymes in the body. Main food sources include: green veggies (especially spinach), nuts, beans and legume and whole grains.

PhosphorousThis is important for building bone and teeth, maintaining acid-base balance in the body, calcium absorption, energy metabolism and nerve function. Its food sources include: meat, poultry, fish, eggs, dairy products and cereal.

ZincZinc plays various important roles in our body. It is required for wound healing, taste sensation, sexual maturation, carbon dioxide transport and carbohydrate metabolism. In addition, it also plays a role in protein synthesis and is crucial for the working of some enzymes. Foods rich in zinc are: sea food (oysters), meat, liver, eggs, fish, nuts, etc.

SeleniumSelenium is associated with antioxidant properties. It is therefore said to be an important mineral that prevents cancer and cardiovascular diseases. It is also said to have an anti-aging effect. Natural food sources containing selenium are sea food, cereals, nuts, legumes and organ meats.

Since our body cannot manufacture these essential minerals, and keeping in mind the roles that they play, it becomes imperative to obtain them from our diet. These minerals do not work in isolation in our bodies, but in conjunction with the rest of the components of food, i.e. proteins, fats, carbohydrates, vitamins, etc. To ensure that we are feeding ourselves with sufficient quantities of each of these, we need to take a balanced diet.