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Minerals represent 70% of the components necessary for proper cellular function and are essential for our bodies. But what are these essential minerals? Where can we find them in our daily diet? And above all, how can we recognize the signs of insufficient or excessive intake?
Minerals: what are they and what is their role?
Minerals are inorganic elements essential for the proper functioning of the body. Unlike energy-producing macronutrients such as carbohydrates, lipids, or proteins, they do not provide energy. However, their role is essential because they actively participate in crucial biological mechanisms, such as enzyme regulation, nerve transmission, and tissue formation. Since the body cannot synthesize them, these elements must be provided through a balanced diet or, in the case of specific needs, through dietary supplements.
Among the minerals, we distinguish macroelements, micronutrients also called trace elements.
Macroelements: structuring regulators
Macronutrients are required in significant amounts (more than 100 mg/day). These minerals play a central role in structuring tissues and regulating vital functions.
Calcium
Calcium is the main component of bones and teeth and is involved in muscle contraction and blood clotting. A deficiency can cause bone disorders, such as osteoporosis, and muscle cramps. It is found in dairy products, green leafy vegetables, and fortified mineral waters.
Learn more about the benefits of calcium
Magnesium
Magnesium is involved in ATP synthesis, balances the nervous system, and promotes muscle relaxation. A deficiency leads to fatigue, irritability, and muscle cramps. Its main dietary sources include nuts, seeds, whole grains, and dark chocolate.
Potassium
Potassium regulates intracellular water balance and supports muscle and heart function. Inadequate intake can cause muscle weakness, cramps, or heart problems. It is found in bananas, avocados, potatoes, and beans.
Sodium
Sodium maintains extracellular water balance and facilitates nerve transmission and muscle contraction. A deficiency, although rare, can lead to fatigue, cramps, or low blood pressure. Its main sources are table salt and certain vegetables such as celery.
Phosphorus
Phosphorus is involved in bone structure and energy production as a component of ATP. Deficiency is rare but can lead to muscle weakness and bone disorders. It is found in meats, fish, and whole grains.
Micronutrients: Essential and Non-Essential
Micronutrients, or trace elements, although required in minute amounts (less than 100 mg/day), also perform specific and crucial biological functions. They are divided into two categories: essential, which are indispensable for life, and non-essential, which have no known role but can have toxic effects.
Essential micronutrients
These elements are vital for health. Even a small deficiency can cause significant imbalances.
Zinc
Zinc promotes immunity, participates in DNA synthesis, and aids in tissue repair. A deficiency can weaken the immune system, cause skin disorders, and delay wound healing. It is found in seafood, legumes, and meats.
Iron
Iron transports oxygen throughout the body via hemoglobin and prevents anemia. A deficiency causes fatigue, paleness, and shortness of breath. It is found in red meats, green vegetables, and fortified cereals.
Selenium
Selenium acts as a powerful antioxidant, protecting cells from free radicals and supporting thyroid function. A deficiency can cause immune suppression and cardiovascular problems. It is found in Brazil nuts, fish, and eggs.
Iodine
Iodine is essential for the production of thyroid hormones, thus regulating energy metabolism. A deficiency leads to goiter and hormonal disorders. Its main sources include iodized salt, seaweed, and fish.
Non-essential micronutrients
These elements, although useless to biological function, can become toxic when they accumulate in the body. Aluminum, for example, has no known function but can have harmful effects on the nervous system, particularly when it comes from food additives or cooking utensils. Mercury, found in predatory fish like tuna, is toxic even in small doses and can damage the kidneys and nervous system. Finally, lead, from old paint or old pipes, is particularly harmful to kidney and brain function.
The importance of vitamin and mineral combinations
Vitamins and minerals work synergistically to maximize their effects on the body. Studies show that some minerals, such as calcium or iron, require vitamin cofactors for proper absorption. For example, vitamin D improves the absorption of calcium and phosphorus, thereby strengthening bone health (source: National Institutes of Health). Similarly, vitamin C increases iron absorption, preventing anemia. These interactions explain why a balanced diet, which includes both vitamins and minerals, remains essential for maintaining optimal metabolism and preventing deficiencies.
Conclusion: minerals, an essential pillar of health
Minerals, whether macroelements or micronutrients, play essential and varied roles in the body. They act as regulators, protectors, or catalysts in vital biological processes. A varied diet rich in natural products is a good source of minerals, but a mineral-rich dietary supplement may be necessary in specific cases.
