Macro minerals

Like vitamins, minerals do not provide energy to the body, but they perform vital functions. Among these functions we can name the following.

They are part of the structure of many tissues:

• Calcium, phosphorus and magnesium, are constituents of bones and teeth.

• Sodium and chlorine control the composition of extracellular fluids.

• Potassium, magnesium and phosphorus regulate the composition of intracellular fluids.

• Iron, zinc and phosphorus participate in the formation of enzymes and other proteins that play a key role in metabolism.

Minerals are inorganic elements that always maintain their chemical structure, so they do not require special care when foods containing them are subjected to culinary processes.

Classification of the minerals: the minerals are classified according to the quantities in which they are necessary in the corporal tissues in the following three groups:

• Macrominerals: those minerals that our body requires in doses greater than one hundred milligrams per day belong to this group. This group includes calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur.

• Microminerals or trace elements: those minerals that our body requires in doses lower than 100 milligrams per day belong to this group. This group includes iron, zinc, iodine, selenium, fluorine, manganese and copper.

• Ultra-trace minerals: those minerals that our body requires in doses lower than one milligram per day belong to this group. This group includes selenium, molybdenum, silicon, nickel, chromium and tin, among others.

All minerals are equally important for life regardless of the amounts that the body needs to ingest daily.

Calcium (CA): It is the most abundant mineral in the organism; its important role in growth and in the formation of bone tissue during the first years of life stands out. It is also very important in preventing the loss of bone tissue in the elderly, avoiding osteoporosis. Functions: It is part of the teeth and bones, it is also a calcium reserve to maintain an adequate concentration in blood. When there is a deficient calcium intake, the blood level is maintained at the expense of calcium levels in the bones.Together with potassium and sodium, it regulates muscle contraction. It is necessary for blood coagulation. Recommended amounts: it is recommended to consume between 800 and 1500 milligrams of calcium daily.Consequences of deficiencies:

• Growth disturbances in children.

• Osteoporosis in older adults.

Consequences of calcium excesses: intakes above the recommended levels have been observed only in patients who have consumed supplements. The effects caused are the following:

• Constipation.

• Kidney stones and renal alterations.

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

Foods containing calcium: the main source of calcium is milk and its derivatives, although it can also be found in sardines, anchovies, vegetables, nuts, legumes and fortified foods. Phosphorus (P): It is the second most abundant mineral in the organism, it is necessary for the activation of many enzymes and vitamins of group b, it participates in the energetic metabolism.Functions:

• It is part of the cells, it is a constituent of some carbohydrates, lipids, proteins and genetic material (dna and arn).

• It is necessary for the activation of many enzymes and group B vitamins.It is involved in energy metabolism.

Recommended amounts: 700 milligrams per day are recommended for adults. Due to its abundant existence in food, its dietary deficiency is practically unknown. Consequences of its excesses: If calcium intake is low, it can reduce calcium levels and increase the loss of bone mass.

Foods containing phosphorus (P): it can be found in meats, milk, eggs, whole grains and nuts. 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 rest is found in muscles and soft tissues.Functions:

• It participates in the metabolism of carbohydrates.

• Magnesium works together with calcium in processes such as muscle contraction and blood coagulation, where calcium acts promoting these processes, while magnesium regulates and inhibits them.

• It is involved in nerve contraction and nerve transmission.

Recommended amounts: intakes of approximately 300 milligrams per day are recommended. Foods containing magnesium (mg): it is found mainly in foods of vegetable origin such as nuts, vegetables and leguminous plants. It is also found in mollusks and crustaceans. The consumption of water with a high magnesium content also contributes to increased intake. Sodium (NA): It is found as part of all body fluids.Functions:

• It is the main cation of extracellular fluids in the body.

• It is involved in nerve transmission and muscle contraction.

Consequences of excess sodium for the organism: excesses cause an increase in the risk of cardiovascular diseases. The amounts of common salt added to food should be reduced, as diets generally provide more sodium than the body needs. Recommended amounts: between 500 and 1500 milligrams of sodium per day is recommended for adults.Foods containing sodium:

• Sodium is found in some foods in its natural form but in relatively low amounts.

• It is added in the form of salt in some foods to preserve them or to increase their acceptability. Examples include olives, cured ham, salted fish, nuts and chips, among others.

• It is also added to foods when cooking or serving them at the table.

Potassium (K): Potassium is the main cation in the intracellular fluid of the human organism.Functions:

• It is involved in the acid-base balance determined by the ph of the organism.

• It is involved in muscle contraction, in the regulation of neuromuscular activity.

Recommended amounts: It is estimated that adults should ingest around 3500 milligrams per day. Foods containing potassium: potassium is present in bananas, nuts, legumes, chocolate and milk. Sulfur (S): an essential element for protein synthesis present in all living organisms.Functions:

• Involved in blood coagulation and has anti-seborrheic action.

• It is involved in the secretion of bile in the liver.

Foods containing sulfur: Sulfur can be found in eggs, milk, fish, legumes, onions, garlic and cabbage. Chlorine (CL): Chlorine contributes to the maintenance of acid-base balance. Chlorine-containing foods: it is incorporated into the body in common salt and drinking water.