Mineral salts play a vital role in many physiological processes in the body. These elements are not only involved in metabolic processes, but are also essential for the functioning of the nervous system, bone health and the proper functioning of the immune system. Since the body cannot produce these substances on its own, it is necessary to ensure the intake of adequate amounts of mineral salts through the diet.

The role of mineral salts in health

Mineral salts such as calcium, magnesium, potassium and sodium are essential for the human body. They regulate fluid balance, support muscle and nerve function, and play a role in cell metabolism and enzyme activation, among other things.

The most important mineral salts and their sources

Calcium

Calcium is the most abundant mineral in the body and is essential for healthy bones and teeth. It also plays an important role in muscle contraction, nerve transmission and blood clotting.
Sources: dairy products (e.g. milk, cheese, yoghurt), green leafy vegetables (e.g. spinach, kale), almonds, sardines.

Magnesium

Magnesium is essential for energy production, protein synthesis and the regulation of muscle and nerve function. It also plays an important role in maintaining healthy bones.
Sources: nuts, seeds, whole grains, green leafy vegetables, pulses.

Potassium

Potassium plays a key role in maintaining electrolyte balance, regulating nerve and muscle function, and controlling blood pressure.
Sources: bananas, oranges, potatoes, spinach, avocados, pulses.

Sodium

Sodium is important in maintaining electrolyte balance, regulating nerve and muscle function, and controlling blood pressure and fluid balance. However, excessive sodium intake can cause high blood pressure and cardiovascular disease.
Sources: table salt, processed foods, canned products, salted snacks.

Iron

Iron is essential for the transport of oxygen in the blood as it is an essential component of haemoglobin. It also plays a role in energy production and the immune system.
Sources: red meat, liver, spinach, lentils, pumpkin seeds.

Zinc

Zinc is important for immune function, cell growth, wound healing and DNA synthesis.
Sources: meats, seafood, seeds, nuts, dairy products.

Iodine

Iodine is essential for the production of thyroid hormones, which regulate metabolism and energy use.
Sources: iodised salt, sea fish, seaweed, dairy products.

Mineral salt deficiency and overdose

Selén

Selenium is a trace element that is vital for the immune system, the regulation of thyroid hormones and for cell protection due to its antioxidant properties. Selenium plays an important role in the defence against oxidative stress, thus contributing to the prevention of chronic diseases. Furthermore, selenium supports reproductive health and promotes DNA synthesis. A lack of selenium can lead to various health problems, such as Keshan disease, which can cause myocardial infarction.

Shortage

A lack of mineral salts can lead to serious health problems. For example, calcium deficiency can lead to osteoporosis, iron deficiency to anaemia, and potassium deficiency to muscle weakness and heart problems. Magnesium deficiency can cause muscle cramps, fatigue and mood disorders, while zinc deficiency can lead to weakened immune system and wound healing problems.

Overdose

Excessive mineral salt intake, especially sodium, can lead to high blood pressure and cardiovascular disease. Excessive iron intake can be toxic and cause liver damage. Excessive intake of calcium can lead to kidney stones, while too much magnesium can cause diarrhoea and stomach upset.

Mineral salts and diet: balanced nutrient intake during dieting

Particular attention should also be paid to ensuring adequate intake of mineral salts in the diet. In calorie-restricted diets, intakes of certain minerals may often be insufficient. Here are some tips for maintaining a sustainable mineral salt intake during the diet:

A varied diet: also in the diet, try to eat as wide a range of foods as possible to get all the minerals you need.

• Fruit and vegetables: these foods are low in calories but rich in minerals.
• Cereals rich in fibre: They provide not only fibre, but also a number of minerals.
• Quality protein: lean meats, fish, eggs and pulses are important sources of minerals.
• Supplements: if necessary, multivitamin and mineral supplements are also recommended, especially if you are on a strict diet.

Summary

Mineral salts are indeed the foundation for healthy functioning. They are essential for many of the body’s physiological processes, and their adequate intake is essential for good health. A varied and balanced diet and, where necessary, mineral supplements can help to maintain long-term health. Remember that prevention is always easier and more effective than treating problems that have already developed, so it is worth paying attention to your daily mineral intake.

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