Why minerals are good for you

You know vitamins and minerals are good for you. But what does your body really need? And is it possible to get too much of a good thing? Your body needs vitamins and minerals to work properly.

You get them from the foods you eat every day. Minerals are inorganic elements that come from soil and water, and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium , to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you need only very small amounts of them. Vitamins and minerals boost the immune system , support normal growth and development, and help cells and organs do their jobs.

For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids pronounced: kuh-RAH-teh-noydz that your body converts into vitamin A, which helps prevent eye problems. Vitamin K helps blood to clot, so cuts and scrapes stop bleeding quickly. You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

Eating well now is especially important because the body needs a variety of vitamins and minerals to grow and stay healthy. Unlike regular drinking water, mineral water does not undergo chemical processing. As the name suggests, mineral water contains high quantities of minerals, especially magnesium , calcium , and sodium. But is mineral water better than regular water, and what are its benefits? All living organisms need water to survive. Not only does water support essential physical functions, it also provides vital nutrients that the body does not produce on its own.

While most people in the United States have access to clean drinking water, many people choose bottled mineral water for its perceived purity and potential health benefits. How does mineral water compare with regular water? Based on the current evidence, the differences are not very significant.

Both types contain minerals and undergo some form of processing. However, by definition, mineral water must contain a certain amount of minerals, and the bottling process takes place at the source.

In the U. These regulations limit the number of contaminants present in water supplied to homes. Public water suppliers move water from its source to treatment plants, where it undergoes chemical disinfection. The clean water ultimately gets delivered to households through a system of underground pipes. Tap water contains added minerals, including calcium, magnesium, and potassium.

Hard tap water has higher mineral contents, which some consider more healthful. However, minerals in hard water form deposits that can corrode pipes or restrict the flow. Also, despite the efforts of public water suppliers, contaminants from rusted or leaking pipes can pollute drinking water. Mineral water comes from natural underground reservoirs and mineral springs, giving it a higher mineral content than tap water.

According to the Food and Drug Administration FDA , mineral water must contain at least parts per million of total dissolved solids. The FDA prohibit these manufacturers from adding minerals to their products.

Unlike tap water, mineral water is bottled at the source. Some people prefer mineral water due to its perceived purity and the lack of chemical disinfection treatments.

However, mineral water may undergo some processing. This can include adding or removing carbon dioxide CO 2 gas or eliminating toxic substances, such as arsenic. CO 2 helps prevent oxidation and limits bacterial growth in mineral water. Naturally carbonated water gets its CO 2 from the source. Manufacturers can also infuse their water with CO 2 after extraction. Both bottled mineral water and tap water can be sources of magnesium.

This nutrient plays essential roles in regulating blood pressure , blood glucose levels, and nerve function. Some sources have more or less magnesium than others. The daily recommended allowance for magnesium is as follows :.

According to the Office of Dietary Supplements , most people in the U. Having low levels of magnesium may contribute to high blood pressure , congestive heart failure , and conditions that cause irregular heartbeats.

A small-scale study involving 70 adults with borderline hypertension and low magnesium levels found that drinking 1 liter of mineral water per day decreased their blood pressure. Mineral water may contain large amounts of calcium, magnesium, and potassium, all of which promote blood circulation. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.

Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important—in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant. Articles and advertisements have touted antioxidants as a way to help slow aging, fend off heart disease, improve flagging vision, and curb cancer. And laboratory studies and many large-scale observational trials the type that query people about their eating habits and supplement use and then track their disease patterns have noted benefits from diets rich in certain antioxidants and, in some cases, from antioxidant supplements.

But results from randomized controlled trials in which people are assigned to take specific nutrients or a placebo have failed to back up many of these claims. One study that pooled results from 68 randomized trials with over , participants found that people who were given vitamin E, beta carotene, and vitamin A had a higher risk of death than those who took a placebo.

There appeared to be no effect from vitamin C pills and a small reduction in mortality from selenium, but further research on these nutrients is needed. These findings suggest little overall benefit of the antioxidants in pill form.

On the other hand, many studies show that people who consume higher levels of these antioxidants in food have a lower risk of many diseases. The bottom line? Eating a healthy diet is the best way to get your antioxidants. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments. Can we rely on you?

All gifts made before December 31 will be doubled. Cookie Policy. Essential nutrients for your body Every day, your body produces skin, muscle, and bone. Micronutrients with a big role in the body Vitamins and minerals are often called micronutrients because your body needs only tiny amounts of them.

Here are a few examples of diseases that can result from vitamin deficiencies: Scurvy. Old-time sailors learned that living for months without fresh fruits or vegetables—the main sources of vitamin C—causes the bleeding gums and listlessness of scurvy. In some developing countries, people still become blind from vitamin A deficiency. A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs. Partly to combat rickets, the U.

Some examples of these benefits: Strong bones. A combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures. Prevents birth defects. Taking folic acid supplements early in pregnancy helps prevent brain and spinal birth defects in offspring.

Healthy teeth. The mineral fluoride not only helps bone formation but also keeps dental cavities from starting or worsening. The difference between vitamins and minerals Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Interacting—in good ways and bad Many micronutrients interact.

A closer look at water-soluble vitamins Water-soluble vitamins are packed into the watery portions of the foods you eat. Absorption of fat-soluble vitamins. Food containing fat-soluble vitamins is ingested. The food is digested by stomach acid and then travels to the small intestine, where it is digested further.

Bile is needed for the absorption of fat-soluble vitamins. This substance, which is produced in the liver, flows into the small intestine, where it breaks down fats. Nutrients are then absorbed through the wall of the small intestine. Upon absorption, the fat-soluble vitamins enter the lymph vessels before making their way into the bloodstream. In most cases, fat-soluble vitamins must be coupled with a protein in order to travel through the body.