2.2. Explain the metabolic functions of minerals for the human body

This guide will help you answer 2.2. Explain the metabolic functions of minerals for the human body.

Minerals are essential nutrients that help the body to perform everyday functions. Unlike vitamins, minerals come from the earth, soil, and water. They are inorganic substances that must be consumed through the diet. Minerals play vital roles in supporting growth, maintaining health, and enabling metabolic processes.

Minerals can be divided into two main groups: macrominerals (major minerals) and microminerals (trace minerals). Each type has specific metabolic functions that contribute to the body’s ability to produce energy, repair itself, and maintain structural integrity.

Macrominerals

Macrominerals are required by the body in larger amounts compared to trace minerals. These include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur.

Calcium

Calcium is essential for maintaining strong bones and teeth. It is also involved in muscle contraction, nerve transmission, and blood clotting.

Metabolic functions of calcium include:

• Strengthening bones and teeth by forming hydroxyapatite (a mineral compound in bone structure)
• Regulating muscle contractions, including the heartbeat
• Supporting nerve impulses to facilitate communication between the brain and muscles
• Activating enzymes needed for energy production

Sources of calcium include dairy products, leafy greens, tofu, and fortified cereals.

Phosphorus

Phosphorus helps form bones and teeth and is vital for producing energy in the body.

Metabolic functions of phosphorus include:

• Supporting the production of adenosine triphosphate (ATP), which is the body’s energy currency
• Strengthening skeletal structure when combined with calcium in the bones
• Assisting cells in storing and using energy
• Regulating acid-base balance in the body

Foods rich in phosphorus include meat, fish, eggs, nuts, and whole grains.

Magnesium

Magnesium supports many metabolic processes, including energy production, muscle function, and regulating blood sugar levels.

Metabolic functions of magnesium include:

• Activating more than 300 enzymes involved in biochemical reactions
• Supporting muscle and nerve function
• Promoting electrolyte balance by regulating calcium and potassium levels
• Aiding protein synthesis and DNA repair

Magnesium can be found in nuts, seeds, whole grains, and leafy green vegetables.

Sodium

Sodium is important for fluid balance, nerve function, and muscle contractions. Its role in the body is mainly related to controlling the distribution of fluids inside and outside cells.

Metabolic functions of sodium include:

• Supporting nerve impulses to ensure proper communication in the nervous system
• Maintaining fluid and electrolyte balance
• Assisting in muscle contraction and maintaining heart function

Sodium is commonly found in table salt and processed foods.

Potassium

Potassium is essential for heart health, muscle function, and nerve activity. It works closely with sodium to maintain fluid balance in cells.

Metabolic functions of potassium include:

• Regulating heartbeat and preventing irregular heart rhythms
• Assisting muscles, including the heart, to contract properly
• Supporting efficient nerve signalling
• Helping balance electrolytes in the body

Sources of potassium include bananas, potatoes, avocados, and spinach.

Chloride

Chloride works alongside sodium and potassium to balance fluids and help digestion.

Metabolic functions of chloride include:

• Helping produce stomach acid (hydrochloric acid), which assists digestion
• Maintaining fluid balance inside and outside cells
• Supporting electrical responses in nerve cells

Chloride is found in table salt, seaweed, and tomatoes.

Sulphur

Sulphur supports protein structure and plays a role in detoxification.

Metabolic functions of sulphur include:

• Forming part of essential amino acids (components of proteins) like cysteine and methionine
• Helping the body detoxify harmful chemicals
• Supporting the production of collagen, which strengthens connective tissue

Sources of sulphur include eggs, garlic, onions, and cruciferous vegetables.

Microminerals (Trace Minerals)

Microminerals are needed by the body in smaller amounts than macrominerals but are equally important for sustaining metabolic activity. These include iron, zinc, iodine, selenium, copper, manganese, fluoride, and chromium.

Iron

Iron is essential for oxygen transport and energy production.

Metabolic functions of iron include:

• Forming haemoglobin (a protein in red blood cells that carries oxygen to tissues)
• Supporting myoglobin (a protein that provides oxygen to muscles)
• Assisting in the production of energy through cellular metabolism
• Helping enzymes involved in energy production and DNA synthesis

Sources of iron include red meat, spinach, lentils, and fortified cereals.

Zinc

Zinc supports immune health, cell growth, and tissue repair.

Metabolic functions of zinc include:

• Helping enzymes involved in digestion, wound healing, and protein synthesis
• Contributing to DNA replication and cell division
• Supporting hair growth and skin healing
• Promoting immune system function to protect against infections

Foods high in zinc include meat, shellfish, dairy products, and seeds.

Iodine

Iodine is vital for regulating thyroid function and metabolism.

Metabolic functions of iodine include:

• Forming thyroid hormones (such as thyroxine) that regulate metabolic rate
• Supporting energy production in cells
• Promoting healthy growth and brain development

Sources of iodine include seafood, milk, and iodised salt.

Selenium

Selenium acts as an antioxidant and supports thyroid function.

Metabolic functions of selenium include:

• Helping enzymes to reduce oxidative stress, which prevents cell damage
• Contributing to normal thyroid hormone production
• Assisting the immune system in fighting infections

Sources of selenium include Brazil nuts, tuna, eggs, and cereals.

Copper

Copper is important for red blood cell production, energy production, and iron absorption.

Metabolic functions of copper include:

• Activating enzymes involved in energy production
• Supporting iron metabolism and its integration into haemoglobin
• Helping to form connective tissue
• Contributing to the development of the nervous system

Sources of copper include shellfish, nuts, seeds, and chocolate.

Manganese

Manganese supports bone development, energy release, and the formation of connective tissue.

Metabolic functions of manganese include:

• Assisting enzymes that regulate energy production and bone growth
• Supporting collagen production for healthy joints and skin
• Contributing to antioxidant activity within cells

Sources of manganese include nuts, whole grains, and tea.

Fluoride

Fluoride strengthens teeth and helps prevent cavities.

Metabolic functions of fluoride include:

• Supporting the mineralisation of bones and teeth
• Preventing tooth decay by maintaining enamel resistance

Sources of fluoride include fluoridated water, seafood, and tea.

Chromium

Chromium helps regulate blood sugar levels and enhances insulin function.

Metabolic functions of chromium include:

• Supporting the body’s ability to metabolise carbohydrates, fats, and proteins
• Enhancing insulin’s ability to regulate blood sugar

Sources of chromium include whole grains, broccoli, and meat.

Balanced Intake of Minerals

A balanced intake of minerals is critical for maintaining metabolic health. Consuming a diet that includes a variety of foods, such as vegetables, fruits, grains, meat, and dairy, can help you meet your mineral needs. Deficiencies or excesses of minerals can disrupt metabolic processes and lead to health problems.

Final Thoughts

Minerals play vital roles in supporting metabolic functions throughout the human body. From energy production to the development of bones, tissues, and cells, they are integral to maintaining good health. Eating a varied diet rich in natural foods ensures the body gets the minerals it needs to function effectively. Understanding their importance helps individuals make informed decisions about their nutrition and overall well-being.