Essential minerals and trace elements: their essential role for your health

What is the difference between minerals and trace elements?

THE minerals And trace elements are essential micronutrients to our body, but their distinction is based on the quantity we need.

  • THE minerals are necessary in large quantities (more than 100 mg per day).

  • THE trace elements, as for them, are required in very small quantities, but remain crucial for our health.

Let us see in detail their importance, their benefits and their food sources.

Essential minerals and their benefits

1. Calcium: the pillar of bones and teeth

  • Role : Essential for bone solidity, muscle contraction and blood coagulation.

  • Sources : Dairy products, almonds, sardines, green vegetables.

2. Magnesium: natural anti-stress

  • Role : Reduces stress, promotes sleep and participates in muscle function.

  • Sources : Dark chocolate, nuts, bananas, green vegetables.

3. Potassium: water balance and muscle function

  • Role : Regulates blood pressure and prevents muscle cramps.

  • Sources : Bananas, potatoes, avocado, spinach.

4. Sodium: a balance to be respected

  • Role : Maintains hydration and nerve transmission.

  • Sources : Table salt, cheeses, cold meats (watch out for excess).

5. Phosphorus: Calcium partner

  • Role : Essential for bone structure and energy production.

  • Sources : Meats, fish, dairy products.

6. Sulfur: Beauty of the skin and hair

  • Role : Promotes the production of collagen and keratin.

  • Sources : Garlic, onions, eggs, cabbage.

Essential trace elements and their benefits

1. Iron: Fight against fatigue

  • Role : Transport of oxygen in the blood.

  • Sources : Red meats, lentils, spinach.

2. Zinc: Immunity and healing

  • Role : Strengthens the immune system and promotes healing.

  • Sources : Seafood, squash seeds, meats.

3. iodine: good functioning of the thyroid

  • Role : Essential to the production of thyroid hormones.

  • Sources : Fish, algae, iodized salt.

4. Copper: powerful antioxidant

  • Role : Promotes the absorption of iron and fight against oxidative stress.

  • Sources : Dried fruits, cocoa, crustaceans.

5. Selenium: cellular protector

  • Role : Protects cells against aging.

  • Sources : Brazil nuts, fish, meats.

How to prevent mineral deficiencies and trace elements?

  1. Adopt a varied diet rich in unprocessed foods.

  2. Favor organic and local products For better nutritional quality.

  3. Consume foods rich in vitamin C To promote the absorption of iron.

  4. Limit ultra-transformed foods, often poor in micronutrients.

  5. Consult a healthcare professional In case of persistent fatigue or signs of deficiency.

Conclusion

Minerals and trace elements are actors essential to our health. A balanced and diversified diet ensures optimal intake and avoiding deficiencies.

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