1. Iron deficiency

Iron is an essential compound of hemoglobin that is involved in the blood transport of oxygen from the lungs to tissues and organs.

Although the body has reserves in iron, a deficiency in iron supply through diet depletes these reserves resulting in anemia [2].

Anemia is due to the incapacity of the body, and specifically the bone marrow, to produce enough hemoglobin for red blood cells transport of oxygen, resulting in microcytic and hypochromic anemia.

• What Causes Iron Deficiency?

Blood Loss

Rapid blood loss through injury, surgery, or childbirth, significantly depletes iron reserves as new blood, and therefore, new hemoglobin is required to compensate for the blood loss.

Chronic blood loss can also be a result of nosebleeds, hemorrhoids, ulcers, menstruation, intestinal cancers.

It is estimated that iron deficiency anemia affects more than 1.2 billion individuals worldwide [3].

Enteropathies

Any alterations of the function of the intestines such as inflammation (Enteritis), can results in the malabsorption of nutrients, including iron.

• Iron Rich Food

To prevent iron deficiency, there are foods that are rich in iron including dark-green leafy vegetables, nuts and seeds, meat, fish, tofu, eggs, brown rice, and dried fruit. Dietary iron supplements are also commercially available.

2. Zinc deficiency

Zinc is an essential factor for many enzymatic reactions and is involved in the synthesis of nucleic acid synthesis (DNA and RNA).

It is also necessary for the growth and maintenance of healthy hair and skin.

Zinc deficiency results in slower growth and development of infants and children, loss of appetite, hair loss, loss of smell, altered immune response, and delayed wound healing.

• What Causes Zinc Deficiency?

In addition to dietary causes, alcoholism, exercise, and diarrhea have been associated with zinc deficiency.

It can also be caused by a rare hereditary disorder known as acrodermatitis enteropathica that affects the mucosal membrane of the intestine.

• Zinc Rich Food

To prevent zinc deficiency, there are foods that are rich in iron such as oysters, beef, lobster, pork, cereals, crab, chicken, pumpkin seeds, baked beans, dairy products (milk, yogurt, cheese), cashews, chickpeas, and oatmeal. Dietary zinc supplements are also commercially available.

3. Iodine deficiency

Iodine is essential for the synthesis of the thyroid hormones, thyroxine (T4) and triiodothyronine (T3), which are necessary for growth, cellular metabolism, and for the regulation of body temperature. 

Iodine deficiency results in reduced production of T3 and T4 resulting in a condition known as hypothyroidism characterized by an enlargement of the thyroid gland and the appearance of goiter.

Hypothyroidism leads to symptoms such as impaired mental function, hoarse voice, tiredness, dry skin, a gain of weight, aches, and intolerance to cold.

• What Causes Iodine Deficiency?

Insufficient Intake of Iodized Salt, veganism (e.g., no dairy products and eggs), pregnancy, living in regions that have low iodine soils can all contribute to iodine deficiency.

• Iodine Rich Food

To prevent iodine deficiency, there are foods that are rich in iodine such as seaweed, bread, cod, oysters, dairy products (milk, yogurt, and cheese), eggs, shrimps, and tuna.

4. Calcium deficiency

Calcium is essential for the contraction of muscles, the formation of bones and teeth, the regulation of cardiac rhythm, coagulation, neurotransmission, and several metabolic and enzymatic reactions.

The most known effect of calcium deficiency is osteoporosis associated with the reduction of bone strength.

• What Causes Calcium Deficiency?

Lactose intolerance individuals can result in decreased consumption of dairy products that are rich in calcium. In post-menopausal women, the decrease in estrogen level reduces the absorption of calcium and increases its mobilization from the bones and its elimination through urine.

• Calcium Rich Food

To prevent calcium deficiency, there are foods that are rich in calcium such as dairy products (milk, yogurt, cottage cheese, mozzarella), Tofu, soymilk, sardines, salmon, soybeans, spinach, turnip greens, kale, and beans 

5. Magnesium deficiency

Magnesium is necessary for the function of the nervous system and muscles and is involved in the production of energy (ATP).

It is also involved in the regulation of blood glucose, blood pressure, and the metabolism of calcium and potassium.

Deficiency in magnesium can lead to tiredness, loss of appetite, nausea, and vomiting.

A severe deficiency manifests with cramps, numbness, seizures, and cardiovascular symptoms. If intreated magnesium deficiency can cause hypocalcemia and chondrocalcinosis.

• What Causes Magnesium Deficiency?

Magnesium deficiency can be due to chronic alcoholism, gastrointestinal diseases (e.g., malabsorption), poorly controlled diabetes, and certain types of medications such as antibiotics, diuretics, chemotherapeutic agents, and proton-pump inhibitors [3].

• Magnesium Rich Food

To prevent magnesium deficiency, there are foods that are rich in magnesium including green leafy vegetables, such as spinach, nuts, seeds (chia and pumpkin seeds), legumes, and whole grains. Dietary magnesium supplements are also commercially available.

6. Selenium deficiency

Selenium is essential for the metabolism of thyroid hormones, DNA synthesis, protection from infection and oxidative damage (antioxidant), and for reproduction.

Selenium deficiency leads to the development of a viral disease in children and young women, known as Keshan disease, that is characterized by cardiomyopathy [4].

A combination between selenium deficiency and iodine deficiency can cause goiter and hypothyroidism.

• What Causes Selenium Deficiency?

Selenium deficiency mostly affects people living in selenium-deficient regions and people who are under kidney dialysis.

• Selenium Rich Food

To prevent selenium deficiency, there are foods that are rich in magnesium include such as Brazil nuts, organ meats, and seafood.

7. Fluoride deficiency

Fluoride is naturally found in the body as calcium fluoride and is required for new bone formation and for preventing teeth decay.

Fluoride deficiency can lead to tooth decay and fracture of bones.

• What Causes Fluoride Deficiency?

Although fluoride is sufficiently available through food products made with fluoridated tap water and fluoridated tap water, adequate intake of fluoride can reduce teeth decay (caries) and bone fractures.

• Fluoride Rich Food

Foods that are rich in fluoride include black tea, raisins, wine, fluoridated water, lamb, and carrots.

Conclusion

Iron, calcium, zinc, iodine, magnesium, selenium, and fluoride are essential for the function of the bones, muscles, heart, and brain. They are also involved in vital metabolic reactions as coenzymes. Any deficiency in one of these minerals can have severe health consequences such as diseases that affect both adults and developing embryos.

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1. Calcium

What does Calcium in the Body?

Calcium is essential for muscle contraction, blood clotting, nerve impulse, building strong bones and teeth, neurotransmission, heartbeat regulation, and fluid balance within our bodies’ cells [1].

Individuals under the age of 50 years, require about 1000 mg daily, while those over the age of 50 years require about 1500 mg daily [2].

Foods that are rich in calcium include dairy products (milk, yogurt, cottage cheese, mozzarella), Tofu, soymilk, sardines, salmon, soybeans, spinach, turnip greens, kale, and beans [2].

2. Phosphorus

What does Phosphorus in the Body?

Phosphorus and specifically its non-organic form, phosphate, is essential for the synthesis of DNA and its messenger RNA, energy production (ATP: Adenosine Triphosphate), enzymatic reactions within the cells (e.g., phosphorylation) that are necessary for the function of cells, the synthesis of phospholipids that make the cells membranes, and for bones, teeth and enamel formation [3].

The daily requirement for individuals over the age of 19 years is about 700 mg [4].

Phosphorus Rich Food

Foods that are rich in phosphorus include dairy products (milk, yogurt, cheese), salmon, scallops, chicken, beef, lentils, cashew nuts, potatoes, kidney beans, and brown rice [4].

3. Potassium

What does Potassium in the Body?

Potassium has a very large role in the human body where it is involved in hormones secretion and function, blood pressure control, fluid, and electrolyte balance, vascular tone (dilation and constriction of vessels), glucose and insulin metabolism, gastro-intestinal mobility, the action of mineralocorticoids (e.g., aldosterone secreted by the adrenal gland), and renal concentrating ability (water conservation).

The daily requirement for individuals over the age of 19 years is about 3000 mg for men and 2600 mg for women [5].

Potassium Rich Food

Potassium is found in many food sources; however, foods that are rich in potassium include apricots, lentils, prunes, squash, raisins, potato, kidney beans, soybeans, banana, spinach, chicken, salmon, dairy products (milk and yogurt), tomato, turkey, soymilk, broccoli, and asparagus [5].

4. Sodium

What does Sodium in the Body?

Sodium is essential for the regulation of the amount of fluid in the blood (blood volume) and in spaces around the cells. It also regulates the blood pressure in the body.

When there is a high level of circulating sodium in the body, sensors that are found in the blood vessels, heart, and kidneys will detect this increase and stimulate the kidneys to get rid of this excess through urine [6].

The daily requirement for adult individuals is no more than 2300 mg [7].

Sodium Rich Food

Foods that are rich in sodium include anchovies, olives, ham, cheese, bacon, salted fish, pickles, shrimps, salami, smoked meat and fish, soy sauce, yeast extracts, and salted nuts.

5. Chloride

What does Chloride in the body?

Chloride is essential for the transmission of nerve impulses, and in maintaining an acid-base balance in the body. It is also a necessary component of gastric juice. Any unbalance in sodium can damage organs and leads to neurological defects [8].

The daily requirement for individuals over the age of 18 years is about 750 mg [8].

Chloride Rich Food

Foods that are rich in chloride include seaweed, tomatoes, rye, celery, lettuce, and olives [9].

6. Magnesium

What does Magnesium in the body?

Magnesium (Mg) is one of the most abundant cations in the body, where it is involved in more than 300 enzymatic reactions, including adenosine triphosphate (ATP) metabolism and protein synthesis. It is also involved in the regulation of blood glucose, muscle and nerve function, and blood pressure [10].

The daily requirement for individuals over the age of 19 years is about 400-420 mg for men and 310-320 mg for women [10].

Magnesium Rich Food

Foods that are rich in magnesium include green leafy vegetables, such as spinach, nuts, seeds (chia and pumpkin seeds), legumes, and whole grains [10].

7. Iron

What does Iron in the body?

Iron is the main component of hemoglobin which plays an essential role in oxygen transport by red blood cells, and therefore, the lack of a physiological amount of iron affects the oxygen-carrying capacity of the blood [11].

The daily requirement for Individuals between 19 years and 50 years is about 8 mg for men and 18 mg for women, while its 8 mg for individuals over the age of 50 years for both men and women [11].

Iron Rich Food

Foods that are rich in iron include dark-green leafy vegetables, nuts and seeds, meat, fish, tofu, eggs, brown rice, and dried fruit.

8. Zinc

What does Zinc in the body?

Zinc plays an important role in growth and development, taste, smell, wound healing, immune function, protein synthesis, and the maintenance of skin and hair [12].

The daily requirement for individuals over the age of 19 years is about 11 mg for men and 8 mg for women [12].

Zinc Rich Food

Foods that are rich in zinc include oysters, beef, lobster, pork, cereals, crab, chicken, pumpkin seeds, baked beans, dairy products (milk, yogurt, cheese), cashews, chickpeas, and oatmeal [12].

9. Iodine

What does Iodine in the body?

Iodine is essential for the synthesis of the thyroid hormones thyroxine (T4), and triiodothyronine (T3), by the thyroid, and that are necessary for protein synthesis, metabolic enzymatic reaction, and growth and development [13].

The daily requirement for individuals over the age of 19 years is about 150 mcg [14].

Zinc Rich Food

Foods that are rich in iodine include seaweed, bread, cod, oysters, dairy products (milk, yogurt, and cheese), eggs, shrimps, and tuna [14].

10. Chromium

What does Chromium in the body?

Although chromium is required in a small quantity, it is needed for the function of insulin that regulates the level of glucose in the body and may also have an antioxidant function [15].

The daily requirement for Individuals between 19 years and 50 years is about 35 mcg for men and 25 mcg for women, while its 30 mcg for men and 20 mcg for women over the age of 50 years [16].

Chromium Rich Food

Foods that are rich in chromium include meats, fruits, vegetables, grain products, nuts, spices, beer, and wine.

11. Copper

What does Copper in the body?

Copper is a cofactor for several enzymes implicated in the production of energy (ATP), the activation of neuropeptides that are chemical messengers released by neurons, the synthesis of connective tissue, iron metabolism, and the synthesis of neurotransmitters [17].

The daily requirement for individuals over the age of 19 years is about 900 mcg [17].

Copper Rich Food

Foods that are rich in copper include shellfish, chocolate, seeds and nuts, wheat-bran cereals, whole-grain products, and organ meats.

12. Fluoride

What does Fluoride in the body?

Fluoride is naturally found in the body as calcium fluoride that is required for new bone formation and for preventing teeth decay [18].

The daily requirement for individuals over the age of 9 years is about 10 mg [19].

Fluoride Rich Food

Foods that are rich in fluoride include black tea, raisins, wine, fluoridated water, lamb, and carrots.

13. Selenium

What does Selenium in the body?

Selenium is essential for the metabolism of thyroid hormones, DNA synthesis, protection from infection and oxidative damage (antioxidant), and for reproduction [20].

The daily requirement for Individuals over the age of 9 years is about 55 mcg [21].

Selenium Rich Food

Foods that are rich in fluoride include Brazil nuts, organ meats, and seafood.

14. Manganese

What does Manganese in the body?

Manganese is involved in the metabolism of amino acids, cholesterol, and carbohydrate metabolism through its coenzyme activity (work together with an enzyme). It is also an important factor in bone formation, immune response, reproduction, and blood clotting [22].

The daily requirement for individuals over the age of 19 years is about 2.3 mg for men and 1.8 mg for women [23].

Manganese Rich Food

Foods that are rich in manganese include clams, mussels, oysters, nuts, soybeans, whole grains, rice, and many spices, leafy vegetables, coffee, and tea.

15. Sulfur

What does Sulfur in the body?

Sulfur is a necessary component of the essential amino acids, methionine, and cysteine, that are part of the building blocks of many proteins, enzymes, and vitamins. It is also essential in producing keratin, collagen, and insulin [24].

The National Academies Food and Nutrition Board suggests an amount of 0.2 to 1.5 grams per day should be sufficient for our body needs [25].

Sulfur Rich Food

Foods that are rich in sulfur include eggs, seafood, beef, chicken, pork, nuts, milk and cheese, green leafy vegetables, onion, and garlic.

16. Cobalt

What does Sulfur in the body?

Cobalt is an essential mineral for the synthesis of vitamin B12 that acts as a coenzyme involved in fatty acids and protein metabolisms, DNA synthesis, red blood cells’ maturation, and myelin synthesis (a protein covering some neurons) [26]. 

The daily requirement for individuals has not been determined yet.

Cobalt Rich Food

Foods that are rich in cobalt include meat, green leafy vegetables, liver, milk, clams, and oysters.

17. Molybdenum

What does Molybdenum in the body?

Molybdenum is an essential component of an enzyme known as xanthine oxidase that plays an important role in the catabolism of purines necessary for the synthesis of DNA and its messenger, RNA [27].

The daily requirement for individuals over the age of 19 years is about 2000 mcg [27].

Molybdenum Rich Food

Foods that are rich in molybdenum include Legumes, nuts, whole grains, and beef liver

Conclusion

Essential minerals are involved in critical physiological processes within the adult’s body and during embryonic growth and development, and childhood. A lack of sufficient amounts can lead to mineral deficiencies, while their excess within the body can lead to severe intoxications and diseases.

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