Minerals (I)

Minerals are inorganic substances that act together with other organic nutrients, such as macronutrients and vitamins, to ensure the correct functioning of numerous processes in our body.

Minerals are classified into two main groups: macrominerals and microminerals.

• Macro minerals are required by the body in amounts greater than 100 milligrams per day. This group includes calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur.

• Microminerals are required by the body in quantities lower than 100 milligrams per day. This group includes iron, zinc, iodine, selenium, fluorine, manganese, chromium, copper, and so on.

In this presentation we will study the main nutritional characteristics of macrominerals.

Calcium (Ca)

It is the most abundant mineral in the organism, it stands out for its important role in the growth and formation of bones. Its absorption depends largely on vitamin D, which is involved in calcium metabolism and bone mineralization.

Calcium-rich foods: The main source of calcium is milk and its derivatives. Sardines, anchovies, vegetables, nuts, legumes and fortified foods provide calcium in smaller proportions.

Functions of calcium

• It is part of the structure of bones and teeth.
• It preserves bone mass, which reduces the predisposition to osteoporosis.
• Together with potassium and sodium, it regulates muscle contraction.
• It participates in blood coagulation and wound healing.
• It participates in the enzymatic function of iron metabolism and the functioning of parathyroid hormone.

consequences of calcium deficiencies

• Alterations in growth, bone malformations and rickets in children.
• Increases the risk of osteoporosis.

Consequences of its excesses

• Constipation.
• Renal alterations.
• Interferences in the absorption of other minerals such as iron and zinc.

Phosphorus (P)

It is the second most abundant mineral in the organism, its absorption also depends on vitamin D.

They contain phosphorus: Meats, dairy products, eggs, whole grains, nuts and carbonated beverages.

Caution: Excessive intake of calcium supplements may inhibit phosphorus absorption.

Phosphorus functions

• Together with calcium, it makes up the structure of bones.
• It is part of the cells, and is a constituent of the genetic material of nucleic acids (DNA and RNA).
• It is necessary for the activation of many enzymes and B vitamins.
• It is involved in energy metabolism.
• It is important for maintaining acid-base balance in the body.

Consequences of phosphorus deficiencies and excesses

Deficiencies: Its deficit is rare at any stage of life, since it is present in many foods.

Excesses: They can reduce calcium levels and increase the loss of bone mass, if calcium intake is low.

Magnesium (Mg)

Approximately half of all the magnesium contained in the body is found in the bone, constituting a reservoir and participating in its adequate mineralization.

The followingcontain magnesium: nuts, vegetables, legumes and whole grains. It is also found in mollusks, crustaceans and drinking water.

Functions of magnesium

• It is a structural component of bones and cell membranes.
• It is involved in the metabolism of carbohydrates and fats for energy.
• It is necessary for the synthesis of genetic material (DNA).
• It participates together with calcium in muscle contraction and blood coagulation.
• It is involved in nerve contraction and transmission.

Consequences of magnesium deficiencies and excesses

Magnesium deficiencies are common especially in the elderly, pregnant women and alcoholics. The symptoms caused by deficiencies are the following:

• Loss of appetite, nausea, fatigue and vomiting.
• Depression, anxiety, hallucinations.
• Dizziness, muscular contractions, cramps and tremors.

Excesses: They are rare, but if they occur due to the exaggerated use of medicines or supplements, they cause diarrhea and digestive discomfort.

Sodium (Na)

Sodium is an essential mineral whose most abundant compound is sodium chloride or table salt. Salt is essential for life, but excessive consumption increases the risk of cardiovascular disease.

Foods containing sodium: Many foods in their natural form contain little salt, but when they are processed, more salt is usually added than the body needs.

Functions of sodium

• Sodium and chlorine control the composition of extracellular fluids (including blood and other fluids).
• Sodium, together with chloride and potassium, is involved in the proper functioning of the cell membrane.
• It helps maintain blood volume and body temperature stability.
• It is involved in nerve transmission and muscle contraction.

Consequences of sodium deficiencies and excesses

Sodium chloride deficiencies in the body are not frequently observed, even in individuals who follow diets with very low salt content.

Excesses: Increases blood pressure, eventually leading to cardiovascular disorders.

Potassium (K)

Potassium is distributed throughout the body, most of it being found inside the cells.

Foods of plant origin containing potassium are fruits, legumes, vegetables, greens and nuts.

Foods of animal origin containing potassium are milk, meat, fish and eggs.

Functions of potassium

• It participates in the hydric balance of the organism.
• It is involved in the regulation of neuromuscular activity.
• It promotes cellular development.
• It is a cofactor in some enzymes necessary for carbohydrate metabolism.

Consequences of potassium deficiencies and excesses

Deficiencies: Deficiency is rare at any stage of life; however, the occurrence of repeated diarrhea and vomiting in children or the elderly may cause symptoms of potassium insufficiency; these may include fatigue, muscle weakness, cramps and, in more severe cases, cardiac arrhythmia.

Excesses: Excesses of potassium are rare, but if they occur they cause tingling in the hands and feet, muscle weakness and cardiac arrhythmia.

Chlorine (Cl)

Chlorine is an extracellular mineral essential for the body's water balance and for the digestion of food.

Most people easily meet their chlorine requirements because it is incorporated into the body in common salt (sodium chloride) and drinking water.

Chlorine functions

• It promotes acid-base balance in the body.
• It is an important component of gastric juices involved in the digestion of proteins and in the absorption of vitamin B12, calcium, magnesium, zinc and iron.
• Chlorine intervenes together with sodium and potassium in the propagation of the electrical charges of the nervous system throughout the organism.

Consequences of chloride deficiencies

Chloride deficiencies in the organism are not frequently observed, even in individuals who follow diets with very low salt content.

Sulfur (S)

Sulfur is part of many substances vital to our health and actively participates in many reactions essential for life.

Foods of plant origin containing sulfur are fruits -apple, peach, mango, grapefruit-; legumes; vegetables -garlic, onion, spinach and carrots-; wheat germ and brewer's yeast.

Foods of animal origin containing sulfur are milk, meat, fish, seafood and eggs.

Sulfur functions

• It is involved in blood coagulation and has a detoxifying action.
• It is involved in bile secretion in the liver.
• It is part of some vitamins of the vitamin B complex.
• It is part of amino acids such as methionine and hormones such as insulin.

Consequences of sulfur deficiencies and excesses.

Deficiencies: Sulfur deficiencies cause pain in joints, tendons, bones and liver function disorders.

Excesses: Generally, sulfur from food does not cause toxicity in humans.