Minerals (II)

Minerals, like vitamins, perform many functions together, so the best strategy to maintain the required levels of micronutrients is to follow a varied diet, adequate to individual needs, and to consult a physician in case of any symptom or health disorder.

In this presentation we will study the main microminerals: iron, zinc, chromium, copper, iodine, manganese and selenium. Although these elements are required in smaller quantities by our body, they have the same nutritional importance as the macrominerals.

Iron (Fe)

Iron is an essential component of hemoglobin, a blood protein, and myoglobin, a muscle cell protein, as well as of several enzymes.

Iron is available in a large amount of foods in two different forms:

• Heme iron: It is found in the heart, kidneys, liver, red meat, poultry, fish and eggs. Heme iron is much better absorbed than iron found in plant foods. It also enhances the absorption of plant-based iron.

• Non-heme iron: It is contained in foods of plant origin, such as nuts and legumes. The absorption of non-heme iron is deficient, although it can be improved when these foods are consumed together with foods rich in heme iron or vitamin C.

Functions of iron

• Helps transport oxygen necessary for cellular maintenance, through hemoglobin in the blood and myoglobin in muscle.

• It acts as a cofactor for numerous enzymes involved in oxidation-reduction reactions in the body.

• It plays a fundamental role in the formation of collagen.

• It collaborates in many chemical reactions.

Consequences of iron deficiency

• Iron deficiency is one of the most prevalent nutritional deficiencies in the world, causing anemia mainly in children, women of childbearing age, pregnant women and the elderly. Iron deficiency anemia causes fatigue, dizziness and headaches among other symptoms.

• Iron deficiency also reduces immune function, difficulty in concentrating attention and learning ability.

Zinc (Zn)

Zinc is a nutrient recognized primarily for its essential role in the immune system, although it is also necessary for the performance of many other vital functions.

Food sources of zinc are mainly associated with proteins: red meat, fish, seafood and eggs. Whole grain cereals, vegetables, nuts and pumpkin seeds also contain this mineral.

Functions of zinc

• It is essential for the immune system and for the growth and development of the organism.

• It is involved in the sense of taste, smell and vision.

• Facilitates wound healing.

• It has antioxidant action.

Consequences of zinc deficiency

• Moderate zinc deficiency can cause healing disorders, dermatitis, apathy, fatigue, loss of taste, reduction of the body's defenses against infections.

• Severe zinc deficiency can cause night blindness, growth retardation and behavioral disorders.

Iodine (I)

Most of the iodine in our body is found in the thyroid gland.

Food sources of iodine are fish, shellfish, seaweed, and iodized salt.

Functions of iodine

It is the essential constituent of the hormones synthesized in the thyroid gland, responsible for regulating body temperature, metabolic rate, reproduction, and growth, among other functions.

Consequences of iodine deficiencies and excesses

Iodine deficiency can cause hypertrophy of the thyroid gland, a disease known as goiter.

Selenium (Se)

Together with vitamin E, it is an antioxidant that delays the aging of tissues, stimulates the formation of antibodies and protects against the toxic effects of metals in the body.

Food sources of selenium are protein-rich foods such as offal, meat, fish, dairy products, onions and nuts.

Functions of selenium

• It collaborates in the reduction of free radicals in the organism, which is why it is attributed with anticarcinogenic properties.

• It is essential for regulating the thyroid and the immune system.

Consequences of selenium deficiencies

Selenium deficiencies, although rare, can lead to increased susceptibility to oxidative stress and heart damage.

Manganese (Mn)

It is involved in bone formation, carbohydrate metabolism and the antioxidant activity of the body.

Food sources of manganese are cereal grains such as wheat, oats and brown rice, hazelnuts, soybeans, dairy products, lentils, oysters and mussels.

Functions of manganese

• It participates in the proper functioning of the immune system.

• It is involved in the metabolism of carbohydrates.

Consequences of manganese deficiencies

Although deficiencies are rare, they are related to bone problems such as deficient mineralization and risk of fractures.

Copper (Cu)

Copper contributes to the maintenance of blood vessels and bones, it also plays an important role in the metabolism of iron, being an essential element for human health.

Food sources of copper are seafood, organ meats, whole grains, legumes and nuts.

Functions of copper

• Contributes to the formation of red blood cells.

• It intervenes in the immune system.

Chromium (Cr)

Chromium helps regulate blood sugar levels by increasing the sensitivity of cells to insulin. Chromium deficiency is known to be associated with poor maintenance of blood glucose levels.

Dietary sources of chromium include whole grains, meats, mushrooms, nuts, and raisins.