Microminerals - nutrition

Regardless of the classification, ingesting minerals is a vital necessity. In the case of microminerals, they intervene in the production of blood components, optimize the healing process and have antioxidant properties, they also reduce the risk of suffering from some types of cancer, and having said this, we only list some of their functions.

Microminerals: Minerals that our body needs in low doses, say below one hundred milligrams per day. In this group are iron, zinc, selenium, iodine, manganese, fluorine and copper.

Iron [FE]

The highest concentration of iron in the body is found as a compound of two proteins:

• Hemoglobin: protein that acts in the transportation of dioxygen from the respiratory system to the tissues.

• Myoglobin: protein located in muscle cells. They are in charge of storing oxygen inside the muscles.

Functions:

• Mobilize sufficient oxygen for cellular maintenance.

• Interferes in the production of collagen.

• Constitutes part of myoglobin.

• Contributes to various chemical reactions.

Recommended amounts: Considerations are between 14 and 18 milligrams per day for women, and between 8 and 14 milligrams per day for men.

Derivations of iron deficiencies:

• Iron deficiency is one of the predominant nutritional insufficiencies, promoting anemia mainly in infants, women of suitable age for pregnancy, pregnant women and older adults.

• When insufficient iron is ingested, iron reserves are gradually reduced, leading to iron deficiency anemia, which in turn presents symptoms such as exhaustion, dizziness and headache.

Iron-containingfoods: iron is found in food in two ways:

• Heme iron: it is found as part of the two proteins found in animal tissues: hemoglobin and myoglobin. They are also present in blood, heart, kidneys, liver, red meat, poultry and fish. This iron is more easily assimilated than iron obtained from plant foods.

• Non-heme iron: present in foods of vegetable origin. Examples: nuts and legumes.

Zinc [ZN]

In reality all cells in the organism contain a portion of zinc, but the relevant concentrations are located in the bone, in the prostate gland and in the eyes. But it should be clarified that 60 % of zinc is found in muscle tissue.

Main functions:

• Its consumption is essential for the immune system, collaborating for growth and development.

• It takes part in the functioning of the senses: taste, smell and vision.

• It has healing properties.

• It has antioxidant properties.

• It favors the normal development of the fetus.

• Takes part in the synthesis of keratin.

Recommended amounts: The recommendations are to consume between 11 and 12 milligrams daily.

Foods containing zinc: It is found in a wide and diverse group of foods, but it is essentially related to proteins such as red meat, fish, milk and legumes.

Iodine [i]

The highest concentration of iodine lies in the thyroid gland.

Function:

• Fundamental component of hormones condensed in the thyroid gland, hormones that normalize body temperature, metabolic rate, reproduction, and development.

• It is involved in certain neuromuscular processes.

Recommended amounts: The recommendation is approximately 15 milligrams daily.

Effects of iodine deficiencies:

• Leads toward hypertrophy of the thyroid gland, referred to as goiter.

• Affections in the normal fetal development.

• Foods containing iodine, the most significant sources are fish, shellfish, seaweed, and iodized salt.

Fluorine [F]

This mineral decreases the possibility of developing cavities and strengthens bones.

Foods containing fluoride:

• We can find it in tea, fish, cabbage and spinach.

• Certain brands of toothpaste incorporate it industrially in their procedures in order to prevent tooth decay.

• Some countries have adopted the policy of adding it to public water.

Selenium

Together with vitamin E, it is an antioxidant that postpones the degeneration of tissues and also prevents the development of different types of cancers.

Daily recommendations: The recommendations are only 0.50 milligrams per day.

Foods containing selenium: Strong protein ingredients, such as meats, fish and cereals.

Manganese [MN]

Manifests in the body through structural and enzymatic functions.

Main functions:

• Collaborates in the functioning of the immune system.

• Regulates blood sugar.

• It is located in different enzymes.

Foods containing manganese: cereal grains such as wheat and brown rice, hazelnuts, soybeans, lentils, oysters and mussels.

Copper [CU]

Copper assists the maintenance of blood vessels and bones, being a primordial component for the functioning of the organism.

Main functions:

• It favors the formation of red blood cells.

• It interferes with the immune system.

Foods containing copper: It is located in foods such as liver, kidneys, nuts, and even in drinking water.

Want to learn more about holistic nutrition?