Mineral salts play a vital role in the functioning of our bodies. They are essential for the proper functioning and health of the human body. In this article, we will look at the role of the most important mineral salts, their importance and how they affect the body’s function and health, and which foods they are found in.

The most important mineral salts

• Calcium (Ca)
• Magnesium (Mg)
• Sodium (Na)
• Potassium (K)
• Iron (Fe)
• Phosphorus (P)
• Zinc (Zn)
• Iodine (I)
• Selenium (Se)
• Copper (Cu)

Calcium

Its role and importance:

Calcium is one of the most important minerals in the body, with more than 99% of it found in bones and teeth. Its main roles are described below:

1. Bone and tooth health: calcium is essential for maintaining the hardness and structure of bones and teeth.
2. Muscle function: calcium ions are important in regulating the contraction of muscles, including the heart muscle.
3. Nerve signalling: plays a role in communication between nerve cells.
4. Blood clotting: calcium is essential for blood clotting.

Important resources:

• Dairy products (milk, cheese, yoghurt)
• Green leafy vegetables (spinach, kale)
• Fish (sardines, salmon)

The consequences of its absence:

1. Osteoporosis: weakening and fragility of bones.
2. Muscle cramps: cramps and muscle pain.
3. Heart problems: arrhythmias and other cardiovascular problems.

Magnesium (Mg)

Its role and importance:

Magnesium is involved in more than 300 enzymatic reactions and is key to energy production.

1. Muscle and nerve function: magnesium contributes to the proper functioning of muscles and nerves.
2. Protein synthesis: essential for the synthesis of proteins.
3. Blood glucose regulation: plays a role in blood glucose regulation.
4. Blood pressure control: helps maintain normal blood pressure.

Important resources:

• Nuts and seeds (almonds, cashew nuts)
• Green leafy vegetables (spinach, kale)
• Legumes (beans, lentils)

The consequences of its absence:

1. Muscle cramps and seizures: cramps, muscle weakness and fatigue.
2. Cardiac arrhythmias: heart problems, including arrhythmias.
3. Depression and anxiety: nervous system problems such as depression and anxiety.

Sodium (Na)

Its role and importance:

Sodium plays an essential role in regulating the body’s fluid balance and the function of nerve cells.

1. Osmosis and fluid balance: helps maintain fluid balance between cells.
2. Neuronal signalling: important for communication between nerve cells.
3. Muscle function: it has a role in muscle contraction.

Important resources:

• Table salt
• Processed foods
• Vegetables (beetroot, carrots)

The consequences of its absence:

1. Dehydration: dry skin, dizziness and headaches.
2. Muscle cramps: muscle cramps and weakness.
3. Low blood pressure: blood pressure drops and shock.

Potassium (K)

Its role and importance:

Potassium is crucial for nerve and muscle function and for the proper functioning of cells.

1. Cell function: helps maintain the membrane potential of cells.
2. Muscle contraction: important for the functioning of muscles, especially the heart muscle.
3. Blood pressure control: helps maintain normal blood pressure.

Important resources:

• Fruits (bananas, oranges)
• Vegetables (tomatoes, potatoes)
• Fish (salmon)

The consequences of its absence:

1. Muscle weakness: muscle weakness and cramps.
2. Cardiac arrhythmias: various heart problems, including arrhythmias.
3. Fatigue: tiredness and weakness.

Iron (Fe)

Its role and importance:

Iron is essential for oxygen transport as it is part of haemoglobin and myoglobin.

1. Oxygen transport: the transport of oxygen in red blood cells and muscles.
2. Energy production: plays a role in energy production processes.

Important resources:

• Red meat (beef, pork)
• Legumes (beans, lentils)
• Green leafy vegetables (spinach)

The consequences of not doing so:

1. Anaemia: fatigue, weakness and reduced immune function.
2. Headaches and dizziness: consequences of oxygen deprivation.

Phosphorus (P)

Its role and importance:

Phosphorus is part of the structure of bones and teeth and is important for energy balance.

1. Bones and teeth: contributes to healthy bones and teeth.
2. Energy balance: plays a role in the synthesis of ATP, which is the basis for energy production.

Important resources:

• Dairy products (milk, cheese, yoghurt)
• Meats (chicken, beef)
• Cereals rich in fibre

The consequences of not doing so:

1. Bone problems: weak bones and teeth.
2. Muscle weakness: Weakness and fatigue.

Zinc (Zn)

Its role and importance:

Zinc is essential for immune function, cell growth and division, and wound healing.

1. Immune system: helps the immune system to function properly.
2. Cell growth: important for cell growth and division.
3. Wound healing: helps wound healing.

Important resources:

• Meats (especially red meats)
• Seafood (oysters, crab)
• Nuts and seeds (almonds, pumpkin seeds)

The consequences of its absence:

1. Weak immune system: frequent infections.
2. Skin problems: slow wound healing and skin problems.
3. Growth problems: slow growth and development problems.

Iodine (I)

Its role and importance:

Iodine is essential for the synthesis of thyroid hormones.

1. Thyroid function: important for the production of thyroid hormones, which regulate metabolism.

Important resources:

• Iodised salt
• Seafood (fish, shellfish)
• Dairy products (milk, cheese)

The consequences of its absence:

1. Goitre: an enlargement of the thyroid gland.
2. Metabolic disorders: slow metabolism, fatigue and weight gain.

Selenium (Se)

Its role and importance:

Selenium is important for antioxidant protection and thyroid function.

1. Antioxidant protection: protects cells from oxidative damage.
2. Thyroid function: involved in the production of thyroid hormones.

Important resources:

• Nuts (Brazil nuts)
• Seafood (fish, shellfish)
• Meats (chicken, beef)

The consequences of its absence:

1. Immune system problems: weaker immune system.
2. Thyroid problems: thyroid dysfunction.

Copper (Cu)

Its role and importance:

Copper is essential for the formation of red blood cells, the nervous system and the formation of collagen.

1. Red blood cells: helps in the formation of red blood cells.
2. Nervous system: important for the proper functioning of the nervous system.
3. Collagen: plays a role in collagen formation.

Important resources:

• Seafood (oysters, mussels)
• Seeds and nuts (almonds, cashew nuts)
• May

The consequences of its absence:

1. Anaemia: poor blood count and fatigue.
2. Nervous system problems: nervous system disorders.
3. Bone and joint problems: weak bones and joint problems.

The effect of mineral salts on health

Adequate intake of mineral salts is essential for good health. A lack of minerals can lead to various health problems, while excessive intake can also be harmful. Here are some examples:

1. Bone and dental health: a lack of calcium and phosphorus can lead to osteoporosis and tooth decay.
2. Cardiovascular: Potassium and sodium balance is critical for cardiovascular health. Excessive intake of sodium can cause high blood pressure, while potassium deficiency can cause cardiac arrhythmias.
3. Immune function: zinc and selenium are essential for the proper functioning of the immune system. Their deficiency can lead to a weak immune response and frequent infections.
4. Metabolism: iodine and iron deficiencies can cause metabolic disturbances that can lead to fatigue and weight problems.

How can we ensure adequate mineral salt intake?

• Nutrition: eat foods rich in mineral salts such as dairy products (calcium), leafy green vegetables (magnesium), fruits and vegetables (potassium) and salted foods (sodium).
• Supplements: mineral supplements if necessary, on the advice of a specialist.
• Hydration: drinking the right amount of fluids helps maintain the body’s mineral balance.

Summary

Mineral salts are essential for the healthy functioning of the body. Calcium, magnesium, sodium, potassium, iron, phosphorus, zinc, iodine, selenium and copper all play an essential role in the health of bones, muscles, nervous system, immune system and cardiovascular system. Proper nutrition and hydration, and taking supplements when necessary, can ensure that our bodies get the right amounts of mineral salts to avoid problems caused by deficiencies and overdosing.

To read the first part of the article , click here.