Minerals: Essential for Calcified Structures

All food groups contain foods rich in essential minerals. However, the mineral content in our diet can vary significantly based on the quality of foods we eat as well as the soil and water conditions in which plants have grown. The most common mineral deficiencies include calcium, zinc, iron, magnesium, and iodide.³¹

Top minerals associated with oral health include calcium, phosphorus, and fluoride. Calcium, the primary component of tooth enamel, is essential for enamel remineralization. Calcium forms hydroxyapatite, along with phosphorus, and is crucial for resisting acid erosion and repair of early enamel lesions.⁵ Fluoride plays an important role in strengthening and preventing demineralization by integrating fluorapatite into the enamel.⁴ A balanced intake of these minerals support not only teeth but oral microbiome balance.⁵

Tables 3 and 4 provide an overview of these key minerals, including their roles in maintaining health, primary dietary sources, and potential health effects of deficiencies.³¹

Table 3. Minerals for Bones and Teeth.³¹

Mineral	Source	Deficiency
Calcium: (Ca) Most abundant mineral in the body Stored in teeth and bones Muscle contraction Hormone production	Dairy Fortified orange juice and soy milk	Hypocalcemia Osteomalacia Osteopenia Rickets
Phosphorus: (P) Formation of bone and teeth Protein synthesis Muscle contraction	Dairy Meat Fish Nuts and legumes	Hypophosphatemia Muscle weakness Bone pain and fracture Loss of appetite
Fluorine: (F) Increase retention of calcium in teeth and bones	Ground water Tea Gelatin	Dental caries Bone fractures in elderly
Magnesium: (Mg) Mineralization of bone and teeth Neural transmitter Muscle contraction	Green leafy vegetables Nuts Whole grains Chocolate	Hypomagnesium Diarrhea and vomiting Muscle tremors

Table 4. Trace Minerals: Needed in smaller amounts but play a powerful role in health.³¹

Trace Minerals	Source	Deficiency
Iron:(Fe) Component of hemoglobin Transportation of oxygen Absorption aided by Vitamin C and hampered by phytochemicals	Heme iron: meat, fish, poultry Non-heme iron: legumes, leafy greens and chocolate	Food insecure households Impaired immunity Angular cheilitis
Zinc: (Zn) Coenzyme in over 100 functions Immunity Wound healing	Red meat Poultry Shellfish	Loss of appetite, taste and smell Slow tissue repair Eye and skin lesions
Copper (Cu) Aids in the absorption of iron Antioxidant	Shellfish Nuts Organ meats Legumes	Osteoporosis, Anemia Muscle weakness
Manganese (Mn) Antioxidant Wound healing Co-enzyme	Raisin bran cereal Brown rice Pineapple Green tea	Growth reduction Glucose intolerance
Iodide (I) Part of thyroid hormone Immune system	Iodized salt Cod Yogurt Milk	Hypothyroidism Goiter Weight gain Intolerance to cold

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