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Copper, Zinc, Iron, Iodine… What You Need to Know About Minerals

Dr. Hüseyin Nazlıkul 28.08.2022 5 min read

Copper (Cu) Very important and necessary for growth and development. Constitutes bone, cartilage, skin-forming substances...

Copper (Cu)

Very important and necessary for growth and development.
Necessary for many organs, including substances that make up bone, cartilage, and skin, as well as hair and the heart.
Plays an important role in the immune system.
Helps in the storage and use of iron.
Foods richest in copper include: wheat, almonds, hazelnuts, walnuts, peas, beans, and shellfish.
Deficiency causes anemia. Increases in blood pressure and cholesterol are observed.
Has a toxic effect when taken in excess. Excess fiber and zinc reduce copper absorption.

A mineral found in the structure of more than 70 enzymes in the body.
Increases cell proliferation, along with tissue growth and renewal. Essential for growth.
Zinc is effective in the development of the immune system and wound healing.
Effective in the storage and release of insulin hormones.
Another important property of zinc is that it increases the absorption of vitamin A.
The best sources of zinc are: seafood, meat, fish, milk, cheese, eggs, oily seeds, dried legumes and grains.
Zinc deficiency can cause many problems, including loss of smell and taste, thinning and white spots on the nails, acne, fatigue, developmental disorders, delayed wound healing, hair loss, sexual development disorders, night vision problems, frequently recurring infections, infertility, and memory loss.
When zinc is taken in excess, iron absorption is inhibited.

Two-thirds of the iron in our body is found in the composition of hemoglobin, which carries oxygen in the blood.
Iron obtained from animal-based foods is absorbed at a higher rate and is more beneficial in our body compared to iron obtained from plant-based foods.
Iron is effective in regulating the immune system. It's protective against infections.
Plays a role in preventing anemia.
Deficiency is seen in situations such as insufficient dietary iron intake, intestinal parasites, iron loss from the body for various reasons, and increased need.
Compounds called tannins, found in bran-based foods, inhibit the use of dietary iron.
When iron-rich foods are consumed together with foods containing vitamin C, the availability of iron in the body increases.
The best sources of iron are: red meat, eggs, dried fruit, green vegetables, dried legumes, and oily seeds such as hazelnuts and pistachios.
Deficiency results in iron deficiency anemia, fatigue, loss of appetite, and dizziness.

Iodine is a mineral necessary for the functioning of the thyroid glands in the human body. 75% of the iodine found in our body is located in the thyroid gland.
Found in the composition of hormones necessary for the functioning of the thyroid gland, and necessary for their production.
Plays a role in the functioning of basal metabolism.
An important mineral for the function of the prostate gland and the development of reproductive organs.
The best sources are: seafood, fish, iodized salt, dairy products and grains.
Iodine deficiency can cause problems such as physical and mental fatigue, slowed movement, swelling, sluggishness and constipation.
To prevent deficiency, iodized salt should be used, and it must always be stored in dark-colored jars, protected from sunlight. To prevent iodine loss, salt should be added to dishes at the very last stage of cooking.

An important mineral for bone and dental health.
Plays a role in muscle contraction, blood clotting, and the transmission of nerve impulses.
Effective in balancing blood pressure. Therefore, it has a supportive role in treatment for hypertension patients.
Regulates the release of certain hormones and is necessary for enzymes to perform their functions.
There are studies suggesting that adequate dietary calcium intake is effective in the treatment and prevention of obesity.
Deficiency can result in bone fractures, muscle cramps, osteoporosis, disorders in nerve and muscle cells, and disorders in blood cells and the kidneys.

Found in the structure of enzymes and hormones in the body.
A mineral effective in carbohydrate, protein and fat metabolism. Chromium helps glucose enter cells by increasing the effectiveness of insulin.

Found in the structure of more than 300 enzymes. Found in the structure of the skeleton in the body along with calcium and phosphorus.
Ensures the continuity of muscle and nervous system cells. Regulates the central nervous system.
Protective against heart and vascular diseases. Helps regulate blood pressure.
Related to 80% of all bodily activities. Prevents symptoms of fibromyalgia. Prevents and reduces muscle cramps; regular use has been shown to reduce muscle contractions.
Regular use of magnesium reduces mental tension.
The best sources are: walnuts, hazelnuts, pistachios, dried legumes, green vegetables, and whole grains that haven't had their germ and bran removed.

A natural and important antioxidant. Works together with vitamin E.
Thanks to its antioxidant properties, it protects cells against oxidation and strengthens the immune system.
Selenium and vitamin E are necessary for the healthy functioning of the heart and liver. Protects cells and has properties that increase the body's resistance.
Has a preventive effect against cancer, stroke and heart disease.
Effective in the functioning of thyroid hormones.
The best sources are: seafood, grains, broccoli, cabbage, celery, onion, garlic, radish and eggs.
Deficiency results in fatigue, irritability, heart muscle problems and heart disease, muscle pain, developmental disorders, increased infections, liver disorders, pancreatic insufficiency, infertility, increased cholesterol levels, and a weakened immune system, which in turn is known to facilitate the development of cancer.
In recent years, it has been noted that selenium has an effect in preventing many types of cancer.

The most important minerals of bodily fluids. Play a role in controlling intracellular fluid balance and maintaining the acid-base balance.
Help relax the heart muscle and all other muscles, and aid in the transmission of nerve impulses.
Help regulate blood pressure.
Deficiency results in irregular heartbeat, muscle fatigue, mental confusion and difficulty breathing.
The best sources of potassium are: green vegetables, potatoes, and fruits such as bananas, apricots and citrus fruits. Sources of sodium include: all pickled foods, bouillon added to dishes, instant soups, baking powder, and mineral waters.
When sodium is taken in excess, high blood pressure and edema formation are observed.

You can find more information on this and related topics in my book "Anti-Inflammatory Nutrition Guide."