Minerals are micronutrients essential for the functioning of the body, among them there are two categories: major minerals and trace elements. They differ by the quantity present in the human body, the major minerals will be in greater quantity than the trace elements. They are found in many functions such as energy metabolism, the nervous, immune and muscular systems and also play a structural role at the bone level. This guide will allow you to learn a little more about their benefits, their roles, recommended intakes and food sources.
Minerals are elements taken from the earth which are essential for the proper functioning of the body because they participate in many chemical reactions in our body. They can be divided into two categories: major minerals and the trace elements.
The major minerals are present in large quantity in our body, we distinguish in particular magnesium, potassium, phosphorus, calcium and sodium.
Trace elements are present in very small quantity in the human body (level less than 1 mg/kg of body weight). There are around twenty trace elements including iron, iodine, manganese, selenium and zinc which are said to be essential because a deficiency in these elements is possible.
Trace elements and minerals represent approximately 4% of body weight, but are involved in many functions of the body, including:
Roles
Strengthening the immune system (antiallergic, anti-inflammatory)
Reduced stress and fatigue
Functioning of the nervous and muscular system
Participates in energy metabolism (proteins, carbohydrates and lipids)
Maintenance of the framework
Food sources
Magnesium is found mainly in legumes, shellfish, whole grains, seeds, cocoa and even dried fruits and oilseeds.
Recommended nutritional intakes (anc)
420 mg for men
360 mg for women
80 to 410 mg for children depending on age
Roles
Functioning of the cardiac system (coagulation and blood pressure)
Functioning of the nervous and muscular system
Maintaining acid-base balance (pH)
Maintenance of bones (bone strength)
Food sources
We obviously find calcium in dairy products, but also in dried fruits and oilseeds, dried vegetables, whole grains, algae such as spirulina, vegetables, eggs and even fish.
Recommended nutritional intakes (anc)
900 mg for men
900 mg for women
500 to 1200 mg for children depending on age
Roles
Transmission of nerve impulses
Muscle contraction
Functioning of the renal system
Maintaining acid-base balance
Food sources
Potassium is found mainly in dried fruits and vegetables, oilseed fruits, potatoes, fruits and vegetables, cocoa or yeast.
Recommended nutritional intakes (anc)
2500 mg for men and women
Roles
Participates in water balance (regulates water in the body)
Functioning of the nervous and muscular system (nerve impulses and muscle contraction)
Maintaining acid-base balance
Regulation of blood pressure
Food sources
Sodium is mainly found in cheeses, sea salt, seafood and cold meats.
Recommended nutritional intakes (anc)
1 to 2 g for men, women and children
Roles
Maintaining acid-base balance (pH)
Constituent of cells (phospholipids)
Synthesis of DNA and RNA (constituting nucleic acids)
Participates in energy metabolism (energy storage)
Maintenance of the framework
Food sources
Phosphorus is found in cereals, dried fruits and oilseeds, legumes, eggs and even shellfish.
Recommended nutritional intakes (anc)
700 mg for men and women
460 to 1250 mg for children depending on age
Roles
Promotes blood oxygenation (constitution of heme, hemoglobin and myoglobin)
Contributes to the transport of oxygen in the body
Strengthening the immune system (useful in infectious areas)
Development and maintenance of cognitive functions (concentration, memory or learning)
Food sources
Iron absorption increases in the presence of vitamin C and is more easily absorbed in the Fe form2+ or heme iron. It is mainly found in meat, offal, dried vegetables, egg yolk, dried and oilseed fruits, shellfish and even in spirulina.
Recommended nutritional intakes (anc)
9 mg for men
16 mg for women
7 to 16 mg for children depending on age
Roles
Participates in energy metabolism (proteins, lipids and carbohydrates)
Enters the enzyme structure of the antioxidant defense system
Participates in the production of insulin (regulation of blood sugar)
Food sources
Manganese is found mainly in foods of plant origin such as nuts or cereal products, dried vegetables, certain fresh fruits and vegetables or even molluscs.
Recommended nutritional intakes (anc)
3 mg for men
3 mg for women
1 to 3 mg for children depending on age
Roles
Prevention of cardiovascular diseases
Prevention of inflammatory diseases
Antioxidant (limits cellular aging)
Strengthening the immune system
Cancer prevention
Food sources
Selenium is found in wheat germ, brewer's yeast, dried vegetables, shellfish, dried vegetables, seeds, whole grains, oysters and even eggs.
Recommended nutritional intakes (anc)
60 mcg for men
50 mcg for women
20 to 50 mcg for children depending on age
Roles
Action on skin, nails and hair
Antioxidant
Strengthening the immune system
Protein synthesis (cellular regeneration and wound healing)
Development and maintenance of cognitive functions
Food sources
Zinc is found in egg yolk, oysters, shellfish, legumes, oilseed fruits and even brewer's yeast.
Recommended nutritional intakes (anc)
12 mg for men
10 mg for women
9 to 13 mg for children depending on age
Roles
Part of the composition of thyroid hormones (growth, thermogenesis and regulation of protein, carbohydrate and lipid metabolism)
Regulation of the nervous system
Regulation of the cardiovascular system
Food sources
Iodine is found in seafood products such as seaweed, shellfish, unrefined sea salt, but also in vegetables.
Recommended nutritional intakes (anc)
150 mcg for men, women and children
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Work : Manetta, J. (2014). Micronutrition and nutritherapy: General summary for health professionals. Sparta editions.
Work : Vasson, MP. (2015). Food supplements: The keys to recommending them to the pharmacy. Paperback editions.
Website : ANSES - National Agency for Food, Environmental and Occupational Health Safety. The minerals. https://www.anses.fr/fr/content/les-min%C3%A9raux