Calcium, magnesium, sodium, iron … Essential minerals to be in shape

Calcium, magnesium, sodium, iron ... Essential minerals to be in shape
Calcium, magnesium, sodium, iron ... Essential minerals to be in shape

Twenty minerals are involved in a multitude of physiological functions. Some are lacking in our current diet.

Zinc, phosphorus, magnesium … Minerals represent only 4% of our weight, but they are key elements that intervene in a multitude of physiological functions. There is no hemoglobin (the protein that carries oxygen in the blood) without iron; no DNA, the molecule of heredity, without phosphorus; and no muscle contraction without calcium, potassium and magnesium.

As for the bone mineralization, it requires calcium in large quantities, as well as phosphorus and magnesium. In addition, most mineral elements act on many levels. Magnesium alone is involved in more than 300 biochemical reactions: it is involved in the metabolism of lipids and glucose, the synthesis of proteins …

Frequent deficiencies

The recommended daily intake may be modest – from a few tens of micrograms to a few grams – these essential nutrients are still often lacking in our diet. Four major epidemiological studies conducted over the last thirty years have produced the same observations: the French have inadequate intakes of magnesium, zinc and iron.

In the 2000s, the Suvimax study (for the addition of vitamins and mineral antioxidants) showed that 6% of men and 8.4% of women had a deficiency of blood magnesium; 23% of women, insufficient iron stores; and 8% of the zinc deficiency population.

But deficits in magnesium can cause nausea, loss of appetite, vomiting, fatigue, anxiety, insomnia … The lack of iron can lead to a decrease in the rate of red blood cells with its attendant problems: intense fatigue, shortness of breath, paleness, irritability … As for the zinc deficiency, it results in stunted growth, poor resistance to infections, difficulty in healing …

Fruits and vegetables, major suppliers of minerals

To avoid these deficiencies, drink enough water daily. The minerals available in our diet are derived from rocks and transported through the leaching of soil by water. They transit in these before being assimilated by living organisms, plants or animals, and it is therefore in the water that we must go to seek them first. Especially since studies have shown that the magnesium of water was better assimilated by the body than that of solid foods.

Attention, not to deprive the magnesium present in tap water, it must be avoided to filter it. You can also opt for mineral waters that contain at least 80 ml / l like Hepar, Contrex, Quézac or Badoit.

But it’s not just water. “We must also follow the rule of five fruits and vegetables a day, because they are unavoidable sources of magnesium and iron,” says Dr. Jean-Jacques Altman, a diabetologist at the Georges Pompidou European Hospital in Paris. For zinc, we must focus on whole grains rather than refined. Simple rules that allow anyone in good health to receive the minerals they need without resorting to mineral-enriched supplements.

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