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