As we saw earlier, the minerals These are elements that must be present in the human body for it to function properly. All minerals are divided into two main groups: macrominerals y microminerals (or trace elements). In addition to participating in the system skeletal, nervous, circulatory and immune systemsminerals help to produce hormones and enzymes essential.
It is of fundamental importance that the human body has the necessary minerals in appropriate amounts. To do this, it is advisable to follow a healthy and varied diet with meats, vegetables, fruits, legumes, nuts, and dairy products. Proper hydration and moderate consumption of processed foods They also promote a balanced intake.
Then the classification of minerals:
- Macrominerals: sulfur, calcium, sodium, potassium, phosphorus, magnesium, and chloride.
- Microminerals: zinc, iron, iodine, selenium, chromium, copper and manganese (among others such as molybdenum, silicon, nickel, cobalt and vanadium).
What are macrominerals?
They are required in larger amounts They are found in the diet and also at higher levels in the body. They perform functions such as fluid balance, the muscle contraction, the nerve transmission and bone healthBelow are its key functions, recommended intakes and common food sources (needs vary according to age, sex and physiological state):
Sodium
It is essential for hydric balance, the nerve transmission and muscle contractionExcessive intake can raise blood pressure, but excessively low intakes can also be problematic. Many guidelines recommend not exceeding 2300mg/dayUsual sources: table saltsauces, breads, dairy products and numerous processed.
Chloride
Electrolyte that helps maintain acid-base balance and liquidsIt is often found alongside sodium (NaCl). A low concentration can cause hypochloremia with symptoms such as:
- Dehydration and fluid loss.
- Fatigueweakness and difficulty breathing.
- Vomiting or diarrhea associated with fluid loss.
Most people don't need to add more chloride, but rather take care of their... hydration and moderate alcohol and caffeineUnder conditions such as diabetes or kidney/liver/heart disease, professional follow-up is advisable.
Potassium
Key electrolyte for the heart rate, the blood pressure, the muscle contraction, the nervous function and the pHSince the body does not produce it, it must be obtained from the diet; indicative intakes: 2600–3400 mg/daySources: fruits (banana, apricot, Citrus, kiwi), vegetables (carrot, potato, green leaves), vegetablesnuts, lean meats and whole grains.
Football
Fundamental for bones and teethIn addition to coagulationmuscle contraction and nerve function. Usual intakes: 1000–1300 mg/daySources: dairy, fish with bones (sardine), green leafy vegetables (broccoli(kale), white beans and foods fortifiedInsufficient intake is associated with osteoporosis.
Phosphorus
The second most abundant mineral after calcium. It participates in the cellular energythe repair of fabrics and waste filtration. Frequent recommendations: 700mg/daySources: meatbirds Fish, dairyeggs, whole grains, potatoes, garlic, dried fruit and carbonated drinks (for their phosphoric acid).
Magnesium
He is involved in more than 300 reactions Biochemical processes (protein synthesis, glucose production, and muscle/neuronal function). Usual intakes: 320–420 mg/daySources: green leavesseeds, nuts, vegetablesMeat and fish. Many people do not reach optimal levels.
Sulfur
It contains sulfur-containing amino acids and vitamins such as biotin and thiamine. It contributes to the protein structure and to metabolism. Sources: foods rich in proteins (meats, eggs, dairy products, legumes, nuts).
What are microminerals?
They are needed in minimum quantities but they are equally important for processes such as immunitythe bone structure and the metabolismIn addition to the following, the organization also uses others such as silicon, nickel, cobalt y vanadium.
Zinc
Key to the gene expression, the protein and DNA synthesis, the healing and the immune functionGuideline intakes: 8–11 mg/daySources: oystersMeats, crab, lobster, chicken, legumes, fortified cereals, yogurt, and pumpkin seeds. A deficiency can cause immunodeficiencyhair loss, loss of appetite, and injuries.
Iodine
Essential for thyroid hormonesNeurological development and metabolic regulation. Usual recommendations: 150–290 mcg/daySources: Fishalgae, dairy products, fruits and vegetables from iodine-rich areas and iodized salt (the salt in many processed foods is not iodized).
Selenium
Antioxidant and cofactor for the thyroid metabolismFrequent intakes: 55–70 mcg/daySources: Brazil nutsShellfish (oysters, sardines), fish (tuna), eggs, sunflower seeds, mushrooms, and chicken are good sources of nutrients. Deficiencies are rare, but can affect the body. fertility and joints.
Copper
Support the energy metabolism, the formation of conjunctive tissue and nerve function. Recommendations: 900–1300 mcg/daySources: offal, shellfish, chocolate negrooats, sesame seeds and nuts.
Manganese
Participate in the metabolismantioxidant protection and neuronal communication. Intakes: 1,8–2,6 mg/daySources: nuts (hazelnuts, pecans), mussels, brown rice, chickpeas, spinach, pineapple, soy, and oats. Uncommon deficiencies.
Chrome
Contributes to insulin sensitivity and to the metabolism of proteins and carbohydratesGuideline intakes: 25–35 mcg/daySources: broccoli, green beansturkey breast, potato and grapes (juice or wine).
Molybdenum
Cofactor of enzymes that prevent the sulfite accumulation and toxins. Recommendations: 45–50 mcg/daySources: vegetables (broad beans, black-eyed peas), liver, dairy products, potato, banana and rice.
Iron
Essential for hemoglobin and oxygen transport. Sources: red meat, vegetables, fortified cereals and nuts. Its bioavailability improves with Vitamin C.
Boron (complementary trace element)
Support the mineral metabolism bone and modulates hormones such as estrogen y testosteroneUsual dietary intakes range between 1–13 mg/daySources: plum juice, avocado, raisins, peach, grapes, apple, pear and legumes.
Recommended Daily Intake (RDI) and practical guidelines
The main difference between macro and microminerals is the amount Required: Macros are often measured in hundreds of mg or grams, and the micrograms in mcg or a few mg. With a diet rich in green leafy vegetablesFruits, dairy products, meats, whole grains, legumes, nuts, and seeds can cover most of your nutritional requirements. Avoid excess. processed and take care of the water source Also helps.
Supplementation: when to consider it
Ideally, the priorities should be foodsSupplements can be helpful if there is shortcomings documented or high needs (e.g., pregnancy, vegetarians/vegans(menopause, food allergies, chronic illnesses). Avoid exceeding the maximum tolerable intakes and consult with a professional to adjust the dose according to what your diet already provides.
Macronutrients and micronutrients: the general framework
Understanding the difference helps in designing balance diet. The macronutrients (Carbohydrates, proteins, fats, and water) are required in greater quantities and contribute to or facilitate the Energy; The micronutrients (Vitamins and minerals) are needed in small amounts and regulate processes without providing calories.
Carbohydrates
Main source of Energy (4 kcal/g). Forms: sugars, starches y fiberComplex carbohydrates (whole grains and legumes) promote sustained energy. Many guidelines recommend a minimum of ~135 g/dayand at least during pregnancy ~175 g/day.
Proteins
They build and repair fabrics, form enzymes and hormones (4 kcal/g). Sources: meats, fish, eggsdairy products, legumes and nuts.
Fats
They support the cell growthThey protect organs and transport fat-soluble vitamins (9 kcal/g). Priority is given to mono y polyunsaturatedsaturated levels are limited and avoided trannyA typical range is 20-35% of the total energy, with omega-6 around 2,5–9% and omega-3 between 0,5–2%; monounsaturated 15–20% and saturated below 10%.
Fiber and water
La fiber soluble and insoluble improves the satiety, transit and metabolic health. The water It is vital for transporting nutrients, eliminate waste, regulate temperature and maintain ionic balance.
Adopting a varied diet, with special attention to the mineral sources described, allows you to cover the differences between macrominerals y micromineralsOptimizing key bodily functions without losing sight of the role of macronutrients in daily energy intake.
