Mineral salts: what they're for and where to find them

If you do a Google search for "mineral salts," you'll get over nine million results. A good portion are supplements, which aren't exactly cheap. Yet mineral salts, with their essential benefits, can reach our bodies directly, naturally, through food and water. But what are they for and where can they be found? Here's everything you need to know.

Index of topics

What are

We'll explain in detail below what mineral salts are used for, what they are, and what causes a lack of them. Here, we'll simply point out that they are inorganic substances essential for children and adults' health. They play an active role in processes critical to our well-being. Every day, we lose a significant amount of them, which we must replenish. And to do so, we must take the best possible care of our bodies. supply.

What are they?

First of all, it is necessary to specify how they are divided into 2 large categories:

Macroelements (the quantities of mineral salts belonging to this category that the body needs are around grams)
Microelements (the quantities of these, however, are in the range of micrograms and milligrams)

Having made the necessary initial premise, if we want to summarise which mineral salts are included among the macroelements, we can summarise them in this list:

Football (The daily requirement of calcium is 800 mg. The amount increases during pregnancy and breastfeeding.)
Phosphorus and Potassium (the recommended daily dose is 800 mg)
Magnesium (the recommended daily requirement is 300 mg)
Sodium (the daily sodium requirement is between 0,6 and 3,5 g)
Potassium (The recommended daily value for women is 2.320 mg, 3.016 mg for men)
Chlorine (The values in this case are variable and depend on age. It increases from 0,18 g up to 6 months of age, reaching 1,8 grams from 71 years of age onwards).
Sulfur (There is no real value here. 850 mg per day is generally assumed to be sufficient.)

The second category includes:

Iron
Fluorine
Iodine
Copper
Manganese
Zinc
Selenium
Chrome
Cobalt
Molybdenum
Silicon
Nickel

Cadmium, Vanadium and Boron also belong to this category.

What are they for

The family to which they belong is rich and varied. Each of them performs an important function. Some, for example, ensure the proper functioning of certain organs or of the enzymes: others are an integral part of bones and teeth.

As we have anticipated, they are essential for our well-being but, unlike protein, carbohydrates and fats do not provide energy They do so directly. They do so indirectly by participating in the processes that produce the essential nutrients our body needs to survive.

Specifically:

Il Calcium is a constituent part of bones and teeth. Regulates blood clotting and muscle function.
Phosphorus is found in bones and teeth like calcium, but it also contributes to the energy transformations that take place within cells.
Il Magnesium It is essential in energy production. And it is indispensable for the well-being of the nervous systemIt contributes to bone health. It also helps to better absorb nutrients such as vitamins.
Sodium allows the nerve impulses and for muscle contraction to occur correctly. It also allows the cells to absorb nutrients and fluids.
Potassium affects the muscle contraction including the heart. It helps maintain normal blood pressure. Finally, it contributes to regulating the balance of fluids and minerals within and outside of cells.
Chlorine is a component of gastric juices and, like sodium, regulates the balance of fluids and electrolytes within the body.
Sulfur is used to build both proteins and enzymes involved in numerous reactions that occur within the body. Among these are: process of cellular respiration. Being a component of keratin, it helps keep hair and nails strong.
The iron transports oxygen and carbon dioxide since bloodWhen there is a deficiency, anemia occurs.

Where are

Our bodies cannot synthesize them on their own. Therefore, they must be consumed through our diet. Mineral salts are found in water and food. Therefore, they are ingested through food. It is essential to ingest them daily in doses sufficient to meet the physiological needs for the metabolic processes of which they are an integral part.

This occurs through a balanced and varied diet that includes adequate hydration. What foods are rich in mineral salts? Typically nuts, legumes (especially lentils and beans), seeds, mushrooms, whole grains, fish, and shellfish. But also meat, milk and yogurt. Specifically, we can find individual salts in these specific foods.

Football

Calcium is found primarily in milk and its derivatives, but also in some green leafy vegetables such as cabbage. Dried legumes and various fish are also rich in it.

Phosphorus and Potassium

Phosphorus is found in almost all foods, but especially in cereals, eggs, red and white meat, legumes, milk and cheese.

Magnesium

Magnesium is found in nuts, in whole grains, chickpeas, and vegetables such as carrots, asparagus, and eggplant. Fresh fruit contains less, but bananas, figs, peaches, and avocados are exceptions.

Sodium

The largest source of sodium is table salt and, of course, all foods that are salty, starting with cured meats, cured meats, and cheeses.

Potassium

Potassium is also present in all foods, especially minimally processed ones. Processing of foods can cause a decrease in potassium. Opt for fruits, vegetables, and legumes, as well as green leafy vegetables, greens, and nuts.

Chlorine

Besides common table salt, chlorine is found in algae, rye, tomatoes, lettuce, in celery and olives. But cured meats, cheeses and aged foods are also rich in it. Naturally, all those foods preserved in salt are also rich in it.

Iron

IronThis mineral is found primarily, but not exclusively, in liver, meat, and fish. It is also present in many plant-based foods such as legumes, nuts, and whole grains. However, the form found in animal-based foods is more easily absorbed. In the latter case, it is best combined with vitamin C to facilitate absorption.

Minerals are also found in supplements. If you're wondering whether and when to take them, we recommend consulting your doctor, who is the only person who can best advise you while protecting your health.

What causes mineral deficiency?

Most mineral salts are lost through sweating, but also through urine and feces. It's no coincidence, therefore, that during the summer, many people need to consume specific nutrients. supplements To replenish them. Eating a healthy and varied diet is generally the best way to meet these needs. However, certain conditions or periods—such as pregnancy—can cause deficiencies in some of these nutrients.

Symptoms of mineral deficiencies include fatigue, tiredness, and difficulty concentrating. In cases of potassium deficiency, cramps and hypertension are quite common. A sodium deficiency can be responsible for nausea and vomiting. vomiting.

Iron deficiency leads to a general weakening of the body, lowers the immune system, and affects the health and growth of hair and nails. Phosphorus deficiency is quite rare. If present, it can cause rickets in children and metabolic bone disease (osteomalacia) in adults.

Water and mineral salts

As we have anticipated, salts are assimilated through thewater and food. Flowing underground, water collects mineral salts present in rocks. Based on the type of minerals present (indicated by the term "fixed residue"), water is classified as:

minimally mineralized waters
oligomineral waters, are the most common and have a mineral salt content not exceeding 500 milligrams per litre
mineral waters (the salt content in this case is between 500 and 1000 milligrams per litre).
waters rich in mineral salts, with a fixed residue of over 1500 milligrams per litre

It is important to know that, contrary to what happens with the vitaminsMineral salts are not lost during cooking and do not deteriorate or alter. At most, they may dissolve in the water in which the foods containing them were cooked. This is nothing irreparable, as the water can be recovered.

Sports and mineral salts

The connection between sport and mineral salts is common. We know that part of the seconds is lost with the sweat, which is abundant during physical activity. Therefore, athletes must necessarily replenish them. Mineral supplementation has never been more important than in this case. This is why athletes often resort to mineral replenishment drinks, known as isotonic or hypotonic products.

Isotonic drinks contain the right amount of salts to balance fluids. However, these products should be considered an addition; they should not replace thewater, which must be drunk adequately throughout the day. Prefer mineral waters that aren't "light."

Mineral salts: what they are for and where they are found