- Mineral Salts Functions and Sources
- 1. Calcium
- 2. Iron
- 3. Magnesium
- 4. Phosphorus
- 5. Potassium
- 6. Sodium
- 7. Iodine
- 8. Zinc
- 9. Selenium
- 10. Fluorine
- When to take supplements
Mineral salts, such as iron, calcium, zinc, copper, phosphorus and magnesium, are important nutrients for hormone production, the formation of teeth and bones and the regulation of blood pressure. Normally a balanced diet provides the body with sufficient amounts of minerals.
They are in foods such as vegetables, fruits, whole grains and vary their concentration according to the soil in which they were grown, but they are also present in meats and dairy products according to the content of these minerals in animal feed.
Mineral Salts Functions and Sources
Each mineral present in the body performs a specific function, as shown below:
1. Calcium
Calcium is the most abundant mineral in the body, found mainly in bones and teeth. In addition to the formation of the skeleton, it also participates in processes such as muscle contraction, the release of hormones and blood clotting.
It is present mainly in milk and dairy products, such as cheese and yogurt, but it can also be found in foods such as spinach, beans and sardines. Know all the functions of calcium.
2. Iron
The main function of iron in the body is to participate in the transport of oxygen in the blood and cellular respiration, which is why its deficiency can cause anemia.
It is present in foods such as meats, liver, egg yolks, beans and beets. See what to eat to cure anemia.
3. Magnesium
Magnesium participates in processes such as muscle contraction and relaxation, production of vitamin D, production of hormones and maintenance of blood pressure. It is present in foods such as seeds, peanuts, milk and dairy products and whole grains. See more about magnesium here.
4. Phosphorus
Phosphorus is found mainly in bones, together with calcium, but it also participates in functions such as providing anergy to the body through ATP, being part of the cell membrane and DNA. It can be found in foods such as sunflower seeds, dried fruits, sardines, meat and milk and dairy products.
5. Potassium
Potassium performs several functions in the body, such as participating in the transmission of nerve impulses, muscle contraction, controlling blood pressure, producing proteins and glycogen and generating energy. It is present in foods such as yogurt, avocado, bananas, peanuts, milk, papaya and potatoes. See what happens in the body when potassium levels are altered.
6. Sodium
Sodium helps to control blood pressure, regulate fluid levels in the body and participates in the transmission of nerve impulses and muscle contraction. Its main source of food is salt, but it is also present in foods such as cheese, processed meats, canned vegetables and ready-made spices. See other foods high in sodium.
7. Iodine
The main function of iodine in the body is to participate in the formation of thyroid hormones, in addition to preventing problems such as cancer, diabetes, infertility and increased blood pressure. It is present in foods such as iodized salt, mackerel, tuna, egg and salmon.
8. Zinc
Zinc stimulates the growth and development of children, strengthens the immune system, maintains the proper functioning of the thyroid, prevents diabetes by improving the action of insulin and has antioxidant action. The main sources of zinc are animal foods such as oysters, shrimp, and beef, chicken, fish and liver. See more about zinc here.
9. Selenium
Selenium has a great antioxidant power and prevents diseases such as cancer, Alzheimer's and cardiovascular diseases, improves thyroid function and helps with weight loss. It is present in foods such as Brazil nuts, wheat flour, bread and egg yolk.
10. Fluorine
The main function of fluoride in the body is to prevent the loss of minerals by the teeth and prevent the wear and tear caused by bacteria that form caries. It is added to running water and toothpastes, and the topical application of concentrated fluoride by the dentist has a more potent effect to strengthen teeth.
When to take supplements
Mineral supplements should be taken when food is not being sufficient to meet the body's needs or when there are diseases that require higher levels of minerals in the body, as in osteoporosis, which requires vitamin D calcium supplementation, for example.
The amount of supplements varies according to the stage of life and the gender, so the need to take supplements should always be indicated by the doctor or nutritionist.
