Mineral requirements

Minerals, like vitamins, do not provide energy to the organism and although they are necessary in very small quantities, they play important regulatory functions and are part of the structure of many tissues. Among their essential missions we can name the following:

• Sodium and chlorine control the composition of extracellular fluids.

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

• Iron, zinc and phosphorus are part of enzymes and other proteins involved in metabolism.

• Iodine is an essential constituent of thyroxine, the main hormone secreted by the thyroid gland.

Mineral bioavailability in the elderly is compromised in many individuals due to physiological changes, reduced food intake, increased prevalence of chronic diseases, drug interactions and consumption of toxic substances such as alcohol and tobacco. All these factors can lead to increased requirements for some minerals, such as calcium, phosphorus, magnesium, iron, zinc, potassium, and selenium.

Daily mineral requirements

Calcium (ca): Calcium absorption decreases with age and the compensatory mechanism through renal reabsorption is depressed in the elderly, so deficits often occur at this stage of life. Maintaining an adequate intake of calcium and vitamin d can reduce bone demineralization and attenuate the incidence of fractures in the elderly.

Recommended amounts: daily calcium intakes are estimated at 1200 mg (milligrams) in men and women over 60 years of age. Functions:

• Forms part of teeth and bones.

• Together with potassium and sodium, it regulates muscle contraction.

• It is necessary for blood coagulation.

Consequences of deficiencies: They produce demineralization of the skeleton, increasing the risk of osteoporosis in the elderly; a disorder that favors the occurrence of fractures due to blows and falls.

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

• Constipation.

• Renal alterations and stones.

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

Foods containing calcium: the main sources of calcium are milk and its derivatives, although it can also be found in sardines, anchovies, vegetables, nuts, legumes and fortified foods. It is recommended to reduce the consumption of alcohol and coffee as both inhibit its absorption.

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. Its deficit is rare at any stage of life, since it is present in many foods. There must be a balance between phosphorus and calcium intake, an excessive intake of calcium supplements could inhibit phosphorus absorption.

Recommended amounts: daily intakes of phosphorus are estimated at 700 mg (milligrams) in men and women over 60 years of age. Functions:

• It is essential for bone metabolism.

• It is part of cells, and is a constituent of genetic material (DNA and RNA), some carbohydrates, lipids and proteins.

• It is necessary for the activation of many enzymes and group B vitamins.

• It is involved in energy metabolism.

Consequences of its excesses: It can reduce calcium levels and increase the loss of bone mass, if calcium intake is low.

Foods containing phosphorus (P): 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. Deficiencies of this mineral occur due to processes that inhibit its intestinal absorption or alter renal function, such as chronic alcoholism or protein-calorie malnutrition.

Recommended amounts: daily intakes of magnesium are estimated at 350 mg (milligrams) and 300 mg (milligrams) in men and women respectively, over 60 years of age. Functions:

• Participates in the metabolism of carbohydrates.

• It participates together with calcium in muscle contraction and blood coagulation, calcium promotes these processes and magnesium inhibits them.

• It is involved in nerve contraction and nerve transmission.

Consequences of magnesium deficiencies (mg):

• They cause muscle spasms and contractures.

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. Iron (fe): Iron absorption is not significantly reduced in the elderly. Deficiencies are caused by poor dietary intake, losses due to intestinal bleeding, hiatal hernia, or malabsorption due to taking antacid medications.

Recommended amounts: daily iron intakes are estimated at 10 mg (milligrams) in men and women over 60 years of age. Functions:

• It is found as part of hemoglobin, a protein in charge of transporting dioxygen, from the respiratory organs to the tissues.

• It is also part of myoglobin, the protein responsible for storing oxygen in the muscles.

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

Consequences of iron deficiencies: 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. When the diet does not provide enough iron, iron reserves gradually diminish, eventually leading to iron deficiency anemia, causing fatigue, dizziness and headaches, among other symptoms.

Foods containing iron: iron is best absorbed in foods of animal origin. Examples: offal, red meat, fish, chicken. Nuts and legumes also contain iron. Combining foods rich in iron with those containing vitamin C, such as lemon, increases iron absorption. Zinc (zn): Virtually all cells contain zinc, but the highest concentrations are in the bone, prostate gland and eyes.

Recommended amounts: daily intakes of zinc are estimated at 15 mg (milligrams) in men and women over 60 years of age. Functions:

• Involved in the sense of taste, smell and vision.

• Facilitates wound healing.

• It has antioxidant action.

Consequences of zinc deficiency: Zinc deficiency damages the immune system and can cause hair loss, diarrhea, eye and skin lesions, loss of appetite, weight loss, wound healing disorders and abnormalities in the sense of smell and taste.

Foods containing zinc: it is present in a large number of foods, mainly associated with proteins such as red meat, fish, milk and legumes. A diet with excessive fiber content may limit its absorption. Sodium (NA): It is found in all body fluids. It is involved in acid-base and water-