Micronutrients - Minerals make Mass!

You might think minerals are just resources which are extracted from soil or in mining. They are quite essential to our bodies, mainly by means of building bone density and mass! Minerals form approximately 4% of our body mass, mainly within skeletal muscle. Other than building strong bones and teeth, minerals allow our body's to function in its normal state, contribute to optimal metabolic, hormonal and nervous processes and allow our bodies to unlock the energy contained in our diet.

There's 7 minerals that are required in greater amounts by our bodies, followed by more minerals which are required in smaller amount. The 7 minerals required in larger amounts are:

• Calcium

• Chloride

• Magnesium

• Phosphorus

• Potassium

• Sodium

• Sulphur

Let's start from the top.

Calcium

When it comes to building strong bones the first thing we think of is calcium, along with Phosphorus and Vitamin D. In fact, you actually need Vitamin D to absorb Calcium and Phosphorus, so they all go hand in hand. Any mineral which contributes to healthy, strong bones is then vital for building muscle and contractions as our bones support our muscle. It's also essential in blood clotting, along with other vitamins and coagulants.

If our diet isn't high in calcium, calcium is taken from our bones to be utilised, meaning our bones become weaker and could lead to bone deficiencies such as Osteoperosis.

A process called Calcium Homeostasis controls the levels of calcium we have in our blood. A hormone called the Parathyroid hormone is included in this process as a stimulant. When your calcium levels are low, this triggers the Parathyroid glands to release the hormone, which then combines with Vitamin D to break down bone to release more Calcium into the blood (this activity is called Osteoclasts).

Chloride

When you think of Chloride you think of water in a swimming pool right? Or water from the tap? Well it definitely has to do with water in some capacity. Chloride works in fluids in the body, it moves in and out of the cell along with sodium and helps to regulate your bodily fluids' Acid-Alkali balance (PH levels). It also maintains your body's fluid balance, which in turn maintains your body's blood volume and blood pressure. Too much or too little blood to your muscles and body can have major effects on your muscle contraction and cramping. You can lost Chloride easily through sweat, diarrhoea and vomiting.

Low Chloride levels can cause Hypochloremia, which depresses your heart, brain, lungs and vital organs High Chloride levels cause Hyperchloremia, which can cause hyperventilation, trauma, high blood pressure and bloating. Chloride is regulated by Sodium, so many of Chlorides effects and abilities in your body will be dictated by your Sodium levels. Chloride can be found in vegetables and in table salt or sea salt.

Magnesium

Magnesium is the fourth most abundant mineral in the body, and 50% of magnesium you consume goes to your bone. It's an electrolyte, meaning it dissolves in water to produce and electric solution. As an electrolyte, it's involved in 100s of your body's chemical reactions - every cell in your body contains magnesium. Magnesium contributes to better insulin sensitivity and metabolism of carbs, which we know are factors of faster protein synthesis in your muscles. You can get magnesium from Dark chocolate, fruit, dairy and nuts.

Phosphorus

As mentioned above, Phosphorus and Calcium are both key in bone growth and strength. 80% of Phosphorus is located in your bones. Phosphorus is present in Creatine Phosphate, which is responsible for exerting maximum energy in short bursts - e.g. if you're lifting close to your 1 rep max for strength training.

During the Calcium Homeostasis process where Osteoclasts break Calcium down from the bone into the blood to raise Calcium levels, simultaneously Phosphorus levels will decrease, so Phosphorus & Calcium work hand in hand to balance each other out. Foods high in Phosphorus includes nuts and most fish.

Potassium

Potassium plays a part in managing your blood volume and fluid, nerve, brain and kidney health. A massive 98% of Potassium in your body is found in your cells and determines how much water is inside your cells, opposite to Sodium which determines how much water is outside of your cells. An electrolyte, they keep the muscle cells in your body charged and energised. Bananas, Avocado, Potatoes and Salmon are all good sources of Potassium.

Sodium

Sodium has been mentioned quite a bit in other minerals explained above, as it has many influences within your body. As mentioned above, it works in conjunction with Potassium to determine water balance in and around your cells; and it regulates Chloride to balance out your bodily fluids' PH levels. Matter of fact, Sodium is found in ALL bodily fluids. It regulates your blood pressure and helps in nerve transmission.

The most common form of Sodium is Sodium Chloride, i.e. table salts. As it's a commonly used condiment to add onto foods with already high levels of sodium, there's a tendency to consume high levels of sodium, which contribute to high blood pressure. Low levels of sodium draw excess water into the brain cells, which can lead to headache and seizures.

Sulphur

Last on our list is Sulphur, a mineral which is a key component in proteins and amino acids. It's also present in connective tissue within cartilage, tendons and ligaments and has many benefits on your skin, including treating acne, dandruff and other skin infections. Sulphur can be found in garlic, broccoli and onions.

Trace Minerals

The other minerals not mentioned are only needed in small amounts, known as Trace Minerals. These include Copper, Manganese, Iodine, Boron, Iron, Nickel, Selenium, Zinc, Cobalt, Chromium, Molybdenum and Silicon. Most notably are Zinc, which boosts your immune system, heals wounds and boosts your testosterone, and Iron, the main facilitator of haemoglobin in your red blood cells, ATP synthesis and Myoglobin synthese (oxygen to your muscles) - so in layman's terms, Zinc and Iron are needed for muscle growth and mass!

If you have any questions, send an e-mail to MOB FIT at mobfituk@outlook.com