Minerals

Approximately 4% of the body's mass consists of Minerals. They are classified as trace minerals (body requires less than 100 mg/day), and major minerals (body requires more than 100 mg/day). Minerals can be found in water and soil and therefore in root plants and animals.

Trace Minerals

The trace minerals are iron, zinc, copper, selenium, iodine, fluorine and chromium.

Major Minerals

The major minerals are sodium, potassium, calcium, phosphorus, magnesium, manganese, sulfur, cobolt and chlorine.

Function

Minerals serve three roles:

• They provide structure in forming bones and teeth
• They help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance
• They help regulate cellular metabolism by becoming part of enzymes and hormones that modulate cellular activity

Daily Requirements

Minerals cannot be made in the body and must be obtained in our diet. The daily requirements of minerals required by the body can be obtained from a well balanced diet. Like vitamins, excess minerals can produce toxic effects.

The following should cover the recommended daily requirements (RDR or RDA) of almost everyone, including those with high needs.

The above table is the recommended dietary allowance revised 1989. Food and Nutrition Board, National Academy of Sciences-National Research Council, Washington DC, USA

Vitamin and mineral interactions

Many vitamins and minerals interact, working alongside each other in groups e.g. a good balance of vitamin D, calcium, phosphorus, magnesium, zinc, fluoride, chloride, manganese, copper and sulphur is required for healthy bones.

Many of them can enhance or impair another vitamin or mineral's absorption and functioning e.g. an excessive amount of iron can cause a deficiency in zinc.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Articles on Physiology
• Blood Pressure
• Body Fat
• Body Type
• Energy Pathways
• Ideal Weight
• Lactic Acid
• Maximum Heart Rate
• Movement Analysis
• Muscle Types
• Protein
• Range of Movement
• Vitamins
• VO2 max

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• Principles of Anatomy and Physiology, G.J. Tortora et al., ISBN 0 06 046704 5
• Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
• Atlas of Skeletal Muscles, R.J. Stone et al., ISBN 0 697 13790 2
• The Muscle Book, P. Blakey, ISBN 1 873017 00 6
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2