Minerals are chemical elements necessary for the proper functioning of the body. Along with carbohydrates, fats, proteins, and vitamins, they are among the essential nutrients. They are used in a wide variety of physiological processes essential to carrying out daily activities. The human body cannot synthesize them on its own, which is why they must be supplied through the diet.
What are minerals?
Minerals are inorganic substances required for the proper functioning of the body. They account for approximately 4% of men's total body weight. A distinction is made between mineral salts, known as macrominerals, and trace elements, known as microminerals. Mineral salts are needed by the body in large quantities, including calcium, phosphorus, potassium, sodium, chlorine, and magnesium. Trace elements, on the other hand, are found in minute quantities in the body, such as selenium, chromium, manganese, boron, molybdenum, copper, and zinc.
Unlike macronutrients (carbohydrates, proteins, fats), they do not provide the body with energy but contribute to its proper functioning. They are involved in the structure of cells and tissues, the synthesis and action of certain hormones, immune defenses, the muscular and nervous systems, and the fight against oxidative stress involved in aging and
Mineral requirements
Mineral requirements vary depending on age, physical activity, health status, eating habits, and consumption of medication, tobacco, coffee, and alcohol. Although requirements differ at different stages of life, the body needs a regular supply of minerals at every age. Even though the body can store mineral salts, it is essential to provide them regularly through the diet because it cannot produce them itself. To ensure that you meet your mineral needs, choose a balanced and varied diet that excludes none of the food groups. An inadequate intake of mineral salts could lead to insufficiencies and deficiencies and contribute to the onset of disease.
It is worth noting that, because of our modern lifestyles, deficiencies in certain minerals are becoming more common, hence the value of dietary supplements. Food refining removes some of the minerals, intensive farming depletes the soil of magnesium and copper, and cooking food results in the loss of micronutrients.
7 essential minerals
Calcium
Roles
Calcium is the most abundant mineral in the body. 99% of it is found in the bones, making it one of the essential minerals for the formation and strength of bones and teeth, together with vitamin D. It also plays a major role in the proper functioning of digestive enzymes. The remaining small percentage is involved in important bodily functions, including blood clotting, muscle contractions, the transmission of nerve signals, and the release of certain hormones.
Sources
Dairy products (milk, yogurt, cheese, …) are generally very rich in calcium and are its main sources. Aside from dairy products, certain green leafy vegetables and cabbages, oilseeds (walnuts, almonds, …), whole grains, and some mineral waters are also significant sources of calcium.
Magnesium
Roles
Magnesium is an essential mineral and the fourth most abundant mineral in the body. It is one of the most important trace elements, required as a cofactor in more than 300 enzymatic reactions. It is present in every cell of the body and is essential for energy production. It is also vital for glucose metabolism, the transmission of nerve impulses, intestinal transit, and regulation of heart rate. It has a beneficial effect on anxiety and stress and therefore helps promote more restful sleep. It helps you feel more energetic and improves your ability to concentrate.
Sources
It is found particularly in green vegetables such as spinach, whole grains, dark chocolate, oilseeds such as walnuts, mineral waters, and legumes. Fruits, meat, fish, and dairy products also contain it, but in smaller amounts.
Potassium
Roles
Potassium plays a vital role in the proper functioning of our bodies. It is present inside every cell in the body. It regulates the amount of water present in cells and thereby enables the activation of nerve and muscle cells. It regulates heart rate, modulates changes in blood pressure related to sodium intake, and strengthens muscle contraction throughout the body. It supports the function of nerve cells. Some studies have demonstrated the value of potassium in preventing high blood pressure and cardiovascular disease.
Sources
Potassium is found in almost all foods. Cocoa, dried fruits (dried apricots, dried figs, raisins, …), meat and fish (chicken, veal liver, swordfish, tuna, …) are particularly rich in it. Bananas, avocados, potatoes, whole grains, fruits, and vegetables also contain it, but in smaller amounts.
Iron
Roles
It is probably one of the most beneficial minerals for the body. Iron is an essential trace element for the transport and storage of oxygen in the body. It is a component of red blood cells and myoglobin, molecules that transport oxygen to the body's tissues. It cannot be synthesized by the body and must therefore be supplied through the diet. Iron deficiency can cause anemia, muscle weakness, fatigue, and headaches. Iron also plays a role in the process of cell division and contributes to the proper functioning of the immune system and normal cognitive function.
Sources
Iron is abundant in foods of animal origin such as organ meats, red meat, black pudding, and crustaceans. It is also found in plant-based foods such as legumes, green leafy vegetables (spinach, Swiss chard), and squash.
Iodine
Roles
Iodine is one of the essential trace elements because it is indispensable for the production of thyroid hormones, which enable the thyroid gland to function properly. These hormones are extremely important from fetal life onward, as they contribute to cell growth, intellectual development, fertility, thermogenesis, and energy metabolism (fats and carbohydrates).
Sources
The foods richest in iodine are seafood, such as shellfish, fish, and sea vegetables (brown algae, wakame, sea beans, etc.). Iodine deficiencies are common. This is why ANSES recommends consuming iodine-enriched salt to prevent insufficiencies and deficiencies.
Selenium
Roles
Selenium is an antioxidant trace element. It is part of the structure of several antioxidant enzymes that neutralize excess free radicals in the body, molecules that accelerate cellular aging and contribute to the onset of disease. It also plays a role in the production of thyroid hormones, the health of hair and skin, and helps strengthen immunity and combat inflammatory conditions such as osteoarthritis.
Sources
The foods richest in selenium are oily fish (sardines, herring, tuna, etc.), seafood (oysters, shrimp, etc.), meat and organ meats, eggs, dried legumes, whole-grain cereal products, and nuts. Note that plant-based sources are good sources of selenium if they come from regions whose soils are rich in it. Selenium-based dietary supplements are reputed to combat oxidative stress, promote radiant skin, and strengthen hair.
Zinc
Roles
Zinc is one of the essential minerals for the body. The body needs very little zinc, but this intake is essential because it is involved in many chemical reactions in the body. It contributes to essential bodily activities such as digestion, neurological and reproductive functions, the proper functioning of insulin, and blood clotting. It is also important for stimulating the immune system, is necessary for children's growth, and helps combat skin problems such as acne through its anti-inflammatory and healing properties.
Sources
It is found primarily in foods of animal origin such as seafood, especially oysters, meat and organ meats, and cheese. Plant-based sources such as nuts, whole grains, walnuts, and legumes also contain it.
