Essential Minerals

Minerals

Minerals are substances found in all foods, in differing amounts.

They are essential, because they ensure the proper functioning of vital cell processes at all levels of the organism.

Amongst the most important minerals found in the human body in considerable quantities (about 4% of the body weight is, on average, composed of these substances), we find calcium, phosphorus, potassium, and to a lesser extent iron, magnesium and sodium.

Trace elements, on the other hand, are those minerals of which only traces are found in the organism, although they are just as important (copper, zinc, selenium, cadmium, manganese and chrome).

CALCIUM (CA). Strengthens bones and teeth, helps the coagulation of the blood and cardiac contraction, in addition to ensuring the proper conduction of nervous impulses and muscle growth. A deficiency of this mineral can cause rickets and stress.

It is found in milk and its derivatives, green leafy vegetables, dried legumes and in sardines.

PHOSPHORUS (P). Is useful for the proper functioning of the nervous system and al body tissues, in addition to the formation of the bones and teeth. A deficiency can cause poor concentration.

It is found in fish, legumes, meat, milk and its derivatives and in dried fruit.

POTASSIUM (K). This mineral is useful for regulating neuromuscular activity, cardiac function and for stimulating the activity of the kidneys. Furthermore, it helps preserve the liquid in cells. A deficiency may cause cramps and muscular weakness, depression, low blood pressure and tachycardia.

It is found in dried fruit and legumes, and in fresh fruits and vegetables.

IRON Fe. Is found in the red blood cells as a component of haemoglobin. It is useful in preventing anaemia and reinforces the immune system of the organism. A deficiency in iron is seen especially in women during their menstrual cycle and may lead to depression, and physical and psychological tiredness.

It is found in liver, meat, green leafy vegetables (spinach), legumes, cereals and dried fruit.

MAGNESIUM (Mg), Is essential for the nervous system to function properly and to assist the cardiac contractions, and is required for many chemical reactions. It is used to attenuate premenstrual discomfort.

Between ovulation and the menstrual period, women require a greater quantity of magnesium, and this is why they are recommended to eat more foods containing it. A deficiency may lead to asthenia and nervousness.

It is found in green leafy vegetables, whole grain cereals, milk, dried fruit and in legumes.

SODIUM (Na), This mineral is necessary for the functioning of the nerves, regulates the exchange of fluids in the body, and proper muscle function. While an excess of sodium may cause liquids to accumulate and lead to interstitial edema, a deficiency may give rise to nausea, muscle cramps, apathy and low blood pressure.

It is found in almost all foods, except fruit.