Mineral salts, such as iron, calcium, zinc, copper, phosphorus and magnesium, are very important nutrients for the human body because they contribute to hormone production, tooth and bone formation and blood pressure regulation. Normally, a balanced diet provides the body with sufficient amounts of these minerals.
The main sources of mineral salts are foods such as vegetables, fruits and whole grains, the concentration of which varies depending on the soil in which they were grown. In addition, meats and dairy products may also contain many of these minerals, depending on the content of these minerals in the animal’s diet.
Each mineral present in the body performs a specific function, as shown below:
Calcium is the most abundant mineral in the body and is found mainly in bones and teeth. In addition to skeleton formation, it is also involved in processes such as muscle contraction, hormone release and blood clotting.
It is found mainly in milk and dairy products, such as cheese and yogurt, but can also be found in foods such as spinach, beans and sardines. Know all the functions of calcium.
The main function of iron in the body is to participate in the transport of oxygen in the blood and cellular respiration, so its deficiency can cause anemia.
It is found in foods such as meats, liver, egg yolks, beans and beetroot. Find out what to eat to cure anemia.
Magnesium is involved in processes such as muscle contraction and relaxation, vitamin D production, hormone production and blood pressure maintenance. It is found in foods such as seeds, peanuts, milk and dairy products and whole grains. Learn more about magnesium here.
Phosphorus is found mainly in the bones, along with calcium, but it also participates in functions such as the supply of anergia to the body by ATP, part of the cell membrane and DNA. It can be found in foods such as sunflower seeds, nuts, sardines, meat and milk and dairy products.
Potassium performs various functions in the body, such as participation in nerve impulse transmission, muscle contraction, blood pressure control, protein and glycogen production and energy generation. It is found in foods such as yogurt, avocado, bananas, peanuts, milk, papaya and potatoes. See what happens in the body when potassium levels change.
Sodium helps control blood pressure, regulate fluid levels in the body and helps transmit nerve impulses and muscle contraction. Its main food source is salt, but it is also found in foods such as cheese, processed meats, canned vegetables and ready-to-eat spices. See other foods high in sodium.
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 found in foods such as iodized salt, mackerel, tuna, eggs and salmon.
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. Learn more about zinc here.
Selenium has a great antioxidant power and prevents diseases such as cancer, Alzheimer’s disease and cardiovascular disease, improves thyroid function and helps to lose weight. It is found in foods such as Brazil nuts, wheat flour, bread and egg yolk.
The main function of fluoride in the body is to prevent the loss of minerals by teeth and prevent wear caused by the bacteria that form the cavities. It is added to running water and toothpastes, and topical application of concentrated fluoride by the dentist has a more powerful effect to strengthen teeth.
Mineral supplements should be taken when food is not enough to meet the body’s needs or when there are diseases that require higher levels of minerals in the body, such as osteoporosis, which requires calcium vitamin D supplements, for example.
The amount of supplements varies depending on the stage of life and sex, so the need to take supplements should always be indicated by the doctor or nutritionist.