Essential Major And Trace Minerals

WHAT ARE MINERALS AND WHY DO WE NEED THEM?

The human body requires essential minerals for a wide range of functions. Personal trainers and fitness instructors may find that clients lacking in certain minerals will not be able to train and exercise to their full potential.

Minerals account for approximately 4% of our body mass.

MAJOR MINERALS AND TRACE MINERALS

Within minerals, there are two recognised types: major minerals, also known as macrominerals, and trace minerals, also known as microminerals. While both are essential for health and well-being, macrominerals are required in larger amounts (more than 100 mg a day) than microminerals (less than 100 mg a day).

Major minerals include calcium, chloride, magnesium, potassium, phosphorus, sodium, and sulphur.

Trace minerals include copper, chromium, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc.

WHY DO WE NEED ESSENTIAL MINERALS

The body requires a range of macrominerals and microminerals, which can all be found in various food sources, just as it needs macronutrients and micronutrients (see our blog on “Do You Know Your Macronutrients?”).

Minerals contribute to overall health by helping with the following:

1. Bone and teeth formation
2. Heart rhythm, muscle contraction, nerve transmission and acid-base balance
3. Cellular metabolism regulation

WHAT ARE THE KEY MACROMINERALS AND MICROMINERALS?

It’s helpful for personal trainers and fitness instructors to have good basic knowledge of major and minor minerals, their uses, and where they can be sourced.

Minerals often work together or in tandem with vitamins to support healthy bodily function (see our blog on Personal Training: Vitamin D – Your Day in the Sun).

Fitness professionals should be aware that excessive intake of one mineral can affect the functioning of other minerals and vitamins. For example, excessive iron intake can lead to a zinc deficiency; therefore, it is essential to inform clients about any vitamin and mineral supplements they may be taking.

The seven key macronutrients cover a wide range of activities within the body, as follows:

SODIUM

We often hear that we consume too much salt in our diets, particularly in processed foods and table salt. However, sodium, which is also found in soy sauce and smaller amounts in bread, milk, vegetables, and meat, is essential for the body to maintain its required fluid balance, as well as for muscle contraction and nerve transmission.

CHLORIDE

Found in many of the same sources as sodium, chloride is also essential for maintaining fluid balance and producing stomach acid, which aids in the digestion of protein and carbohydrates.

CALCIUM

Most people know that calcium, found in milk as well as food sources such as broccoli, legumes, and canned sardines or salmon with bones, is essential for maintaining healthy bones and teeth. However, it also supports the immune system, nerve function, blood clotting, and blood pressure regulation.

POTASSIUM

Found in large quantities in bananas and plantains, potassium can also be sourced from other fresh fruits and vegetables, as well as meat, milk, legumes, and whole grains. Potassium plays a crucial role in maintaining fluid balance, facilitating muscle contractions, and enabling nerve transmissions.

MAGNESIUM

Required for muscle contraction and nerve transmission, it also helps the immune system function and produce protein. Good sources include nuts and seeds, seafood, leafy green vegetables, legumes and chocolate.

PHOSPHORUS

Like calcium, phosphorus supports healthy bones and teeth, as well as helping to maintain the body’s acid-base balance and kidney function. We absorb it from milk, meat, poultry, fish, nuts, eggs, and many processed foods, including carbonated drinks.

SULPHUR

Found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and kale, as well as eggs and dairy products, sulphur helps form cartilage and skin, protects the body from infection, and shields against radiation and pollution.

Of the microminerals, the one required in the most considerable quantities is iron, found in a range of foods, including meat, fish, egg yolks, and leafy greens. It is essential for the production of healthy red blood cells and energy metabolism. The other microminerals contribute to everything, from healing wounds and preventing tooth decay to regulating blood sugar levels.

Advice on minerals from personal trainers
The Level 3 Fitness Instructor qualification requires personal trainers to possess a comprehensive understanding of diet and nutrition, as well as exercise.

However, a fitness trainer working with a client who is experiencing unusual fatigue or other health issues that may be related to a mineral deficiency would be well advised to recommend that the client consult their general practitioner (GP) for a referral to a specialist, such as a dietitian. They will be able to investigate whether that person has any food intolerances or deficiencies that could affect their energy levels, including how they exercise.

CONCLUSION

Ultimately, as any good personal trainer will know, the best route to wellbeing is to eat a healthy, balanced diet, such as the one followed by the Food Standards Agency’s Eat Well plate, coupled with regular exercise targeted to the individual’s needs (see our blog on food labels: Counting calories and hidden fat).

Essential mineral intake is a crucial component of a healthy approach to nutrition, making the difference between someone feeling lethargic and suffering from various ailments or enjoying the energy levels and health expected for their age, lifestyle, and overall fitness.