Macro-minerals, also known as major minerals, are essential minerals required by the body in relatively larger amounts compared to trace minerals. They play vital roles in various physiological functions and are crucial for maintaining overall health and well-being. Here’s a detailed overview of the main types of macro-minerals:
Types of Macro-minerals:
1. Calcium
Function: Essential for bone and teeth formation, blood clotting, muscle function, and nerve transmission.
Food Sources: Dairy products, leafy green vegetables (e.g., kale, collard greens), fortified foods (e.g., cereals, plant-based milk), almonds, and sardines.
2. Phosphorus
Function: Important for bone and teeth health, energy production, DNA and RNA synthesis, and acid-base balance.
Food Sources: Meat, fish, poultry, dairy products, nuts, seeds, whole grains, and legumes.
3. Magnesium
Function: Involved in energy production, protein synthesis, muscle and nerve function, bone health, and DNA and RNA synthesis.
Food Sources: Leafy green vegetables, nuts and seeds, whole grains, beans, lentils, and seafood.
4. Sodium
Function: Regulates blood pressure, fluid balance, and nerve and muscle function.
Food Sources: Table salt, processed foods, canned soups and vegetables, and certain condiments.
5. Potassium
Function: Important for muscle function, nerve transmission, fluid balance, and blood pressure regulation.
Food Sources: Bananas, oranges, potatoes, tomatoes, leafy green vegetables, beans, and dairy products.
6. Chloride
Function: Works closely with sodium to maintain fluid balance, aids in digestion as a component of stomach acid, and helps regulate blood pressure.
Food Sources: Table salt, seaweed, rye, tomatoes, lettuce, and celery.
7. Sulfur
Function: Essential component of amino acids, vitamins (e.g., thiamine and biotin), and antioxidants, and plays a role in detoxification processes.
Food Sources: Protein-rich foods such as meat, poultry, fish, eggs, dairy products, nuts, seeds, and legumes.
Conclusion
Macro-minerals are essential for maintaining optimal health and supporting various physiological functions, including bone health, muscle function, nerve transmission, and energy production. Consuming a balanced diet rich in a variety of foods, including fruits, vegetables, whole grains, nuts, seeds, dairy products, and lean proteins, can help ensure adequate intake of these vital nutrients. However, it’s essential to be mindful of individual dietary needs, potential interactions with medications, and any underlying health conditions that may affect mineral absorption and utilisation. Consulting with a healthcare professional or registered dietitian can provide personalised guidance and recommendations tailored to your specific needs and preferences.
