Examples of minerals in food
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Examples of Minerals in Food
Essential Minerals in Human Nutrition
Minerals are vital inorganic substances that play crucial roles in various bodily functions, including metabolism, bone health, and enzyme activity. Essential minerals required by the human body include calcium, iron, magnesium, zinc, iodine, selenium, and copper, among others 58. These minerals are obtained from a variety of food sources, and their bioavailability can be influenced by food processing and preparation methods 13.
Common Food Sources of Essential Minerals
Dairy Products and Animal-Origin Foods
Dairy products such as milk, cheese, and yogurt are rich sources of calcium, which is essential for bone health. Meat, fish, and poultry provide significant amounts of iron, zinc, and selenium, which are crucial for oxygen transport, immune function, and antioxidant defense, respectively 69. Additionally, seafood is a primary source of iodine, necessary for thyroid function .
Plant-Based Foods
Plant foods, including legumes, cereals, fruits, vegetables, and nuts, are excellent sources of various minerals. For instance, legumes like beans and lentils are high in iron and magnesium, while cereals such as rice and wheat provide phosphorus and magnesium . Fruits and vegetables, including leafy greens and citrus fruits, offer potassium, magnesium, and calcium . Nuts and seeds are also rich in magnesium, zinc, and selenium .
Fortified Foods
Food fortification is a strategy used to enhance the mineral content of staple foods. Commonly fortified minerals include iron, calcium, zinc, and iodine. Fortified cereals, bread, and dairy products are widely available and help address mineral deficiencies in the population 34. Biofortification, which involves breeding crops to increase their mineral content, is another approach to improve mineral intake from plant-based foods 410.
Impact of Food Processing on Mineral Bioavailability
Food processing can significantly affect the bioavailability of minerals. Some processing methods, such as high-pressure processing and sonication, have been shown to preserve mineral content better than conventional methods 13. However, processing can also lead to the formation of insoluble compounds or the destruction of beneficial enzymes, reducing mineral absorption . Understanding the speciation of metal ions and their interactions with food components is crucial for optimizing processing techniques to enhance mineral bioavailability .
Conclusion
Minerals are essential nutrients that must be obtained from a diverse diet, including both animal and plant-based foods. Dairy products, meat, fish, legumes, cereals, fruits, vegetables, and nuts are all important sources of various minerals. Food fortification and biofortification are effective strategies to combat mineral deficiencies. Additionally, careful consideration of food processing methods can help maintain or enhance the bioavailability of these vital nutrients.
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