Macro Minerals (Major Minerals):
- Daily Requirement: Macro minerals are required in larger amounts, typically at least 100 milligrams (mg) or more per day.
- Examples: Some common examples of macro minerals include calcium, phosphorus, potassium, sodium, magnesium, chloride, and sulfur.
- Functions: Macro minerals play crucial roles in various essential body functions, including supporting bone health, regulating fluid balance, transmitting nerve impulses, maintaining electrolyte balance, and participating in energy production.
- Deficiencies: Deficiencies in macro minerals can have significant impacts on overall health and can lead to various conditions or symptoms. For instance, calcium deficiency may result in weakened bones, while sodium deficiency can cause electrolyte imbalances.
Micro Minerals (Trace Minerals):
- Daily Requirement: Micro minerals, also known as trace minerals, are needed in smaller quantities, usually less than 100 mg per day.
- Examples: Some examples of micro minerals include iron, zinc, copper, iodine, fluoride, selenium, and chromium.
- Functions: Micro minerals play crucial roles in various physiological processes, including blood formation, enzyme production, immune function, bone health, and the development and functioning of tissues and organs.
- Deficiencies: While the body requires smaller amounts of micro minerals, deficiencies can still occur and have adverse effects on health. For example, iron deficiency may lead to anemia, while zinc deficiency may impair immune function and growth.
It's important to maintain adequate levels of both macro minerals and micro minerals through a balanced diet that includes a variety of foods such as fruits, vegetables, whole grains, dairy products, lean protein sources, and healthy fats. Consulting a healthcare professional or registered dietitian can help determine if you have any specific mineral deficiencies and the best dietary approaches to meet your individual needs.