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Minerals: types, properties and in which foods they are

Minerals fulfill both structural and regulatory functions of numerous vital processes. The main and most reliable source is food.

In addition to hydrogen, oxygen, carbon and nitrogen, the human body contains a series of elements that we collectively call minerals and that constitute 5% of body mass.

Minerals types, properties and in which foods they are

In the analysis of food in the past, the set of minerals used to be included under the generic name of “ashes”.

Today we know much more about each of them, and depending on the amounts present in the body and that we need to ingest, minerals are classified into two large groups:

Microelements or main elements. They are those found in greater proportions in the tissues, and must be provided in quantities greater than 100 mg daily. In this group we find calcium, phosphorus, magnesium, sulfur, sodium, potassium and chlorine (these last three can also be called electrolytes).
Microelements. Also known as trace elements or trace elements. The amounts we need of them are much lower, on the order of a few milligrams per day and even in some cases micrograms. This group includes iron, zinc, iodine, selenium, copper, chromium, manganese, molybdenum, fluorine and cobalt.

The list, however, is not closed at the moment, since in the tissues of the human body there are many other elements apart from those mentioned.

It is possible that in the not-too-distant future some functions will be discovered for them. Then they will go on to swell the ratio of nutrients necessary for health. In the list of minerals of the future, elements such as boron, nickel and vanadium already stand out.

WHAT IS THE ROLE OF MINERALS IN THE BODY?

The participation of minerals in the functioning of the organism is as broad as it is decisive. They are usually placed next to vitamins among the regulating nutrients, although it is true that in certain cases, they also fulfill structural functions. As an example:

bones need calcium (among others);
obtaining energy, phosphorus;
nerve transmission, from magnesium;
regulation of body fluids, sodium, potassium and chlorine;
the transport of oxygen, iron;
the immune system, zinc, copper and manganese;
the functioning of the thyroid gland, of iodine;
the action of insulin, chromium…

CAN THERE BE MINERAL DEFICIENCY?

The cause of a mineral deficiency can be insufficient intake but also difficulty taking advantage of it.

The deficient assimilation of one or more minerals is related to intestinal disorders such as Crohn’s disease, with the effect of certain drugs or with substances that include food and that, together with minerals, prevent the absorption of these.

In general, it can be said that age worsens the absorption of any mineral and that most minerals are subject to great variation.

Mineral loss can occur when you consume a lot of alcohol, sweat heavily, or take certain medications.

Calcium and iron are today the minerals with the highest risk of deficiency.

Exercise, vitamin D and lactose – the sugar in milk – favor the fixation of calcium in the bones, but a diet very rich in meat (acidifying) favors its elimination.

The assimilation of iron is favored with the intake of vitamin C. On the other hand, the phytic acid present in whole grains hinders its absorption, although on the other hand it exerts a protective action of an antioxidant nature.

FUNCTIONS, SOURCES AND DOSAGES OF THE MOST IMPORTANT MINERALS

This is the list of the 15 most important minerals for the body. It indicates the functions, the symptoms of deficiency, the recommended daily dose and the plant foods that provide it.

1. CALCIUM

MAIN FUNCTIONS:

Constituent of bones and teeth. It is involved in muscle contraction and blood clotting. Activates some enzyme systems.

DEFICIENCY SYMPTOMS:

Rickets. Osteoporosis. Irritability. Palpitations. Caries. Muscle weakness. Propensity to bone fractures.

There are no serious deficiency problems because bone is actually a large reservoir of calcium. But keep in mind that from the fourth decade of life it is normal for the bone to lose calcium.

If you add to that a low intake, the result is greater bone demineralization and among other problems the famous osteoporosis. To prevent it, an adequate calcium intake from childhood is important.

SYMPTOMS OF EXCESS:

It is almost never caused by an intake of calcium-rich foods, but it is produced by excessive supplementation.

It could cause nausea, constipation, excessive elimination of fluids and even coma and death.

RECOMMENDED DAILY DOSE:

800 mg.

A curative dose is around 1,200 mg.

The maximum dose is 2,500 mg.

Children, pregnant women, perimenopausal women and people who are immobilized or very sedentary have high requirements.

MOST OUTSTANDING PLANT SOURCES:

Seaweed, sesame, almonds, legumes, chard, spinach.

PROMOTING ITS ABSORPTION:

Vitamin D (in eggs, butter…), lactose, regular physical activity and exposure to sunlight.

THEY HINDER ITS ABSORPTION:

Immobility, vitamin D deficiency, excess protein, oxalic acid (abundant in spinach, rhubarb, chocolate and beets) and phytic acid (in cereals).

The ideal way to take dairy products to take advantage of their calcium (skim is just as rich) is alone. Coffee or tea decrease absorption.

Stress and excess sodium in the diet also cause increased elimination of calcium in the urine.

As with calcium, food poisoning problems rarely occur. Yes, there can be consequences when taken in excessive doses in supplements, especially in the case of children: it can cause very serious liver damage, among other things.

RECOMMENDED DAILY DOSE:

Male: 10 mg; Female: 18 mg.

Women with heavy periods may need more iron. If they also use intrauterine devices, the requirements are higher.

People with hemorrhoids or who consume drugs such as aspirin may suffer bleeding that requires an increased intake of iron.

MOST OUTSTANDING PLANT SOURCES:

Soybeans, lentils, chickpeas, wholemeal bread, spinach, millet and oatmeal.

Plant foods contain more iron than those of animal origin, but it is much less bioavailable, that is, less assimilable. Theoretically, vegetarians are more at risk of suffering from a deficiency, but it is not something that happens often, according to statistics.

INCREASE THEIR ABSORPTION:

The assimilation of iron from food varies between 1 and 50%. Vitamin C, animal proteins and moderate doses of alcohol favor greater absorption, especially if it is “non-heme” iron, present in vegetables.

THEY HINDER ITS ABSORPTION:

Plant proteins, phytates (in whole grains), oxalates and various minerals, such as zinc, chromium and calcium.

It is preferable not to take foods rich in iron (especially vegetable foods) along with foods very rich in calcium, since this interferes with the absorption of iron.

7. ZINC

MAIN FUNCTIONS:

It was not known until 1960 that zinc was essential to the body. The most important functions are related to growth.

It favors the development of the senses and sexual organs. It defends free radicals and collaborates with immunity.

DEFICIENCY SYMPTOMS:

Growth disorders. Lowered immunity. Disorders in vision and taste.

Some anorexia, alterations in the skin and cholesterol levels.

RECOMMENDED DAILY DOSE:

15 mg

MOST OUTSTANDING PLANT SOURCES:

Sesame and pumpkin seeds, wholemeal bread, legumes.

8. IODINE

MAIN FUNCTIONS:

Formation of thyroid hormones. Prevents metabolic alterations.

DEFICIENCY SYMPTOMS:

Weight gain and difficulty losing it, apathy, rough skin and hair.

Growth disorders. Goiter (enlargement of thyroids). Mental weakness.

RECOMMENDED DAILY DOSE:

In men, 140 mcg; In women, 110 mcg.

Pregnant women have increased iodine requirements and it is important that their diet regularly includes foods where it is abundant. Iodine deficiency in pregnant women can lead to intellectual deficits in future children.

There are no known problems due to excess, so foods supplemented with iodine, such as salt, are not dangerous.

MOST PROMINENT NON-ANIMAL SOURCES:

Unrefined or iodized sea salt, algae.

INCREASE THEIR ABSORPTION:

Simply low levels of thyroid hormones cause increased iodine absorption.

THEY HINDER ITS ABSORPTION:

Certain foods, such as some of the cabbage family, contain substances that can block the synthesis of thyroid hormones even if there are correct iodine levels, but you should not worry those who do not have problems.

9. SELENIUM

MAIN FUNCTIONS:

Cellular antioxidant with stimulating effect on immunity. It reduces the impact of heavy metals and intervenes in thyroid function.

DEFICIENCY SYMPTOMS:

Liver and cardiovascular disorders. Aging. Muscle disorders.

Epidemiological studies show that a selenium deficiency causes an increased incidence of cancer, liver degeneration, hair loss and skin problems.

Selenium deficiency is also linked to Kashan’s disease, which affects the heart.

Although it is found in many foods, some deficit is frequent, especially in people who eat few vegetables and high doses of manufactured foods and meat. It is considered to affect around 20% of the population.

The symptoms are, above all, cramps. Loss of muscle control, tremors.

Nervousness, stress, irritability, tiredness. Anorexia, nausea, vomiting…

Magnesium deficiency is related to chronic fatigue and there are studies that relate its deficiency with high blood pressure. There may also be alterations in cholesterol and even heart rhythm due to this same problem.

EXCESS:

It is hardly due to a food intake, but there can be problems if magnesium salts are taken.

RECOMMENDED DAILY DOSE:

In men, 350 mg. For women, 330 mg.

The curative dose is the maximum dose: 600 mg.

MOST OUTSTANDING PLANT SOURCES:

Whole millet, rice, wheat and oats. soybeans and dried beans, spinach, tender corn, banana.

INCREASE THEIR ABSORPTION:

Vegetables in general, in addition to those that are already rich in magnesium by themselves, facilitate their assimilation.

THEY HINDER ITS ABSORPTION:

High amounts of alcohol, as well as calcium and phosphorus, decrease the use of magnesium.

There are also studies that link excess vitamin C with decreased amounts of magnesium in the body.

Finally, an insufficient dose of vitamin E can also produce a magnesium deficiency.

HOW TO COVER DAILY DOSES OF MINERALS

Despite their indisputable importance for health, minerals remain almost unknown nutrients, surrounded by doubts. Here are 5 key questions about the recommended amount of minerals to incorporate into the diet.

1. IT IS DIFFICULT TO ESTABLISH THE EXACT AMOUNT OF MINERALS THAT THE DIET HAS TO PROVIDE.

Establishing daily requirements for minerals, as well as vitamins or other nutrients, is difficult. Sometimes epidemiological studies are used: other direct experiments on a group or simply laboratory tests. Therefore, the recommendations may vary depending on who makes them.

As with vitamins, mineral needs are collected in lists of recommendations offered by different groups of experts.

To date there is no unanimity and there are differences, for example, between the official recommendations of the European Community and those of the United States.

On the other hand, the needs also vary depending on the stage of the life cycle in which we find ourselves.

A good example of this age-dependent variability is provided by women’s iron needs.

While during childhood the same amounts of iron are recommended for girls as boys, from puberty onwards girls are advised to get more iron because their physiological situation has changed radically with the onset of the menstrual cycle.

In fact, iron is the only nutrient whose recommendations are higher in fertile women than in adult men. From menopause, coinciding with the disappearance of menstruation, the recommendations between both sexes are again equalized.

2. ITS USE HAS GREAT VARIATIONS ACCORDING TO THE TYPE OF FOOD.

Not always the fact that a food has a considerable amount of a certain mineral implies that the body can also use it in high doses. This is the case, for example, of iron from vegetables, which is present in large doses that the body can assimilate only in part.

3. THE PHYSIOLOGICAL ABSORPTION OF MINERALS VARIES IN PEOPLE.

Age, the physiology of the intestine, metabolism or general health largely determines the dose of minerals that each person obtains from food. In general, it can be said that age worsens the absorption of any mineral and that most minerals are subject to great variation.

4. EXTERNAL FACTORS CAN HAVE A CONSIDERABLE INFLUENCE ON ITS ABSORPTION.

Diet, the way food is cooked, taking drugs or stress, among other factors, can alter assimilation. Therefore, even taking enough foods rich in minerals it is possible that the amounts present in the body are not always adequate.

5. TAKING SUPPLEMENTS IS NOT ALWAYS HARMLESS.

A balanced diet provides the necessary amounts of minerals. The margins between the recommended amounts and those that, by excess, are related to possible toxic effects, are different according to the nutrients. In the case of minerals, and generally speaking, this margin is narrow.

Amounts not much higher than recommended may be associated with problems. Therefore, it is necessary to take extreme precautions, particularly in case of taking some type of supplement, which, to avoid problems, should always be recommended by a doctor or nutritionist.

The case of selenium is paradigmatic, because an adult needs between 55 and 70 mcg daily, in supplement therapy 200 mcg are usually administered but from 700 it could already be harmful.

In other cases, a small supplement of a mineral can correct health problems or help prevent them. Zinc, for example, which can be deficient in the diet, is already part of the preparations that are marketed in herbalists and pharmacies to combat flu and colds, sometimes combined with vitamin C.

A dose of 50 mg of zinc (triple that required daily) taken for a few days can boost immunity and prevent a cough or cold from progressing unfavorably.

But we must be cautious, because panaceas do not exist and an excessive intake of a mineral can have an adverse impact on the assimilation of others with which it is associated.

It must therefore be an experienced professional who determines whether it is appropriate to prescribe iron in certain cases of anemia, calcium combined with magnesium in osteoporosis, chromium in diabetes, zinc in immunity or fertility problems, or iodine in certain thyroid deficiencies.

Oligotherapy is based on the use of microelements. The therapy with trace elements typical of naturopathy is not strictly dietary and is more linked to the typology or the vital and emotional situation of each person. There are three types:

In the nutritional supplement, supplements are prescribed to reach the minimum recommended doses.
In pharmacological drugs, high doses are administered to correct deficiencies that have led to the disease.
In the catalytic system, tiny doses are administered depending on the psychophysical typology.