Mineral, nutritious and fundamental salts but often forgotten. Here are the most important and for what reasons.
We often feed on fruit and vegetables in order to fill up on vitamins , thus forgetting to take enough mineral salts. As told by Luca Di Russo, biologist nutritionist , in an interview with Fanpage.it, mineral salts are indispensable as they are constituents of the enzymes , regulators of many metabolic activities within our body.
Ensuring the right intake of mineral salts is not always easy, as these are not our products, the only way to take them is through nutrition . In today’s article we will find out why mineral salts such as iron , potassium , magnesium and calcium are so important and how we must feed ourselves in order to be able to take in sufficient quantities.
Ferro, why it matters and where it is located
Iron, despite being a microelement or trace (therefore present in much smaller quantities than macros), is one of the most important mineral salts for our body. ” Iron is fundamental because it is one of the building blocks of hemoglobin , the molecule used to transport oxygen in the blood, ” says Dr. Di Russo to Fanpage.it.
«This element is divided into two categories, heme and non-heme . The latter is found in foods of plant origin, the former in elements of animal origin. However, the iron present in hemoglobin is only of the heme type “.
It is therefore recommended, for those who follow a vegan or vegetarian diet , to pay attention. Important to check for deficiencies and, if necessary, take supplements . « Legumes , which have always been considered the vegetarian alternative to meat, have limits. Being very rich in fiber they could slow down the assimilation of iron ».
Symptoms of iron deficiency? Tiredness , lack of energy and worsening of mood . In short, better not to experience it.
Complementary mineral salts
We could define sodium and potassium as complementary mineral salts. In fact, while sodium, according to when told by Dr. Di Russo, retains the liquids inside the cells, thus becoming an ally of cellulite, potassium performs the opposite function. “It eliminates excess fluids and regulates the saline balance in our body .”
While a potassium deficiency may cause muscle pain and cramps, excess may induce a sense of weakness and lower blood pressure . Foods containing this mineral salt are bananas, legumes and asparagus.
Magnesium, the salt of happiness
In addition to being essential for the absorption of calcium, the main constituent of bones and teeth, magnesium is important as it stimulates the release of serotonin , the good mood hormone. « Magnesium is also a fundamental macro-element for the energy level of our organism », says Luca Di Russo.
But where is this element found? According to what the doctor said, it is found in dried fruit , almonds in particular, in beans , cocoa and cereals .
Calcium, support of bones and teeth
Calcium is a fundamental constituent element for our body. In fact, this element constitutes the bones of our skeleton and the teeth . Taking reduced amounts of calcium could lead to rickets (in children) and osteoporosis (in the elderly).
Unfortunately, taking a lot of calcium is not enough: it is also necessary not to be deficient in vitamin D , a fundamental ally in the absorption of the mineral. Liver , fish oil and egg yolk are the main food sources of this micronutrient.
As for calcium, it is possible to find it in dairy products , but not only: eggs , fish , legumes and water are sources of this mineral . ” It is good to remember, however, that the needs of minerals can change over time : pregnant or breastfeeding women will need to take in more calcium and magnesium .”
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