Minerals essential for the body

Calcium (Ca)
Calcium is necessary for the formation of bones and teeth, participates in the blood clotting process, and in the functioning of the muscular and nervous systems. It is best absorbed when the calcium/phosphorus ratio is 1:1.3, and the calcium/magnesium ratio is 1:0.5.
Calcium found in dairy products is more easily absorbed than that in plant-based products. Phytates, phytic acid found in green leafy vegetables, grains, and also oxalates, inhibit Ca absorption. Milk-alkali syndrome develops due to excessive consumption of antacid tablets, calcium supplements, and milk, which contains high levels of vitamin D that enhance calcium absorption. Sweating, excessive salt intake in food (sodium), caffeine, alcohol increase calcium excretion.
Dietary sources of calcium
Milk, fermented cheeses, yogurt, cottage cheese, canned sardines with bones, chickpeas, soy cottage cheese, whole grain flour.
Recommended daily norm – 1000–1200 mg, for seniors up to 1500 mg.

 

Phosphorus (P)
Phosphate maintains the strength of the skeletal bones and teeth, the constant composition of tissue fluids, participates in ATP metabolism processes, is a component of cell membrane phospholipids, and nucleic acids. Phosphorus is abundant in many food products. Improper administration of parenteral nutrition leads to the development of hypophosphatemia and refeeding syndrome. Hypophosphatemia may occur in cases of sepsis, liver diseases, alcoholism, diabetic ketoacidosis, and when taking aluminum-containing preparations. Phosphorus absorption in the body is impaired when the diet is rich in dietary fibers. Consuming many phosphorus-rich products increases its concentration in the blood serum. Phosphorus balance is disrupted in cases of kidney diseases. The P/Ca ratio should be 1.5:1.
Dietary sources of phosphorus
Milk and dairy products, except butter, grains and grain products, meat and meat products, fish, nuts, fruits, and vegetables.
Recommended daily norm – 900 mg.

 

Iron (Fe)
Iron is absorbed in the duodenum. When the body needs Fe, it is transferred from old red blood cells through the mucosa by transferrin to the bone marrow and other tissues. Excess iron is absorbed and stored as ferritin or hemosiderin in the liver, spleen, and bone marrow. The absorption of non-heme iron depends on its solubility in the intestine, only 1–20% is absorbed, which depends on the consumed food. Non-heme iron can also be divided into divalent or trivalent (divalent is better absorbed).
When the body lacks iron, tissue oxygen supply deteriorates, headaches occur, weakness troubles, ringing in the ears, heart palpitations, skin becomes pale, hair and nail growth is disrupted, they weaken, and break. In cases of severe iron deficiency, anemia develops, the amount of red blood cells and hemoglobin changes.
Iron is essential for red blood cell production, it participates in supplying the body with oxygen, is included in the muscle protein myoglobin, as well as in the composition of certain enzymes involved in the immune system.
Iron absorption from food requires vitamin C and folate. Iron is better absorbed from meat products because it is in the form of hemoglobin. Iron from plant products is absorbed poorly. Iron deficiency begins when it is not sufficiently obtained from food or when it is lost excessively. Iron loss is promoted by abundant bleeding during menstruation, chronic bleeding from the gastrointestinal tract, stomach or duodenal ulcer, intestinal cancer, hemorrhoids. Iron deficiency is also caused by impaired absorption due to stomach and intestinal diseases. It is not recommended to take iron and calcium supplements or acid-reducing drugs at the same time because they impair iron absorption. It is advisable to take a break of at least one or two hours between the intake of these preparations. High doses of iron supplements can cause side effects such as constipation, nausea, bloating. When taking iron supplements, stool color may change. This is not dangerous, as the dark color is caused by unabsorbed iron remaining in the intestine. If iron supplements cause nausea, it is advisable to take them during meals. High doses of iron supplements disrupt the absorption of other trace elements, such as Zn.
The recommended daily norm for iron is about 10 mg for men, about 15 mg for women, and during pregnancy and lactation, the need increases to 20–25 mg.
Iron deficiency develops in 3 stages, and its assessment is important at each stage.
• Iron reserves are depleted when ferritinConcentration in serum is less than 12 µg / l. Other Fe evaluation criteria remain normal.
• Fe deficiency in erythropoiesis. Iron reserves are depleted and their supply does not meet the needs of hemoglobin production. Serum ferritin concentration is decreased and transferrin saturation is < 16%. Hemoglobin level is normal.
• Fe deficiency anemia, when hemoglobin level is < 115 mmol / l for women; < 130 mmol / l for men. Erythrocytes are small and hypochromic. Mean corpuscular volume (MCV) < 77 fl and mean corpuscular hemoglobin (MCH) < 27 Pg.
Daily Fe norm depends on the type of food.
Iron deficiency (anemia) is the most common nutritional disorder worldwide. Symptoms: pallor of the mouth, eyelids, mucous membranes, nails, tachycardia, in severe cases edema, fatigue, dyspnea during physical exertion, insomnia, dizziness, anorexia, tingling in the hands and feet.
Very good sources of iron: meat, especially by-products, fish, eggs, meat extracts.
Good sources of iron: bread and flour, cereal porridge, vegetables (dark green), legumes, nuts, dried fruits (dried plums, figs, apricots), yeast, bran, whole grain bread, legumes.

 

Zinc (Zn)
Zinc is part of many enzymes, actively participates in digestion, bone metabolism processes, carbohydrate metabolism, is a powerful antioxidant, forms an immune response.
Zinc deficiency can lead to recurrent tonsillitis, diarrhea, alopecia, and neuropsychiatric symptoms. Zinc is better absorbed from animal-based foods than from grains, where phytates interfere with absorption. Omnivores absorb about 50–55% of zinc from food, while vegetarians and vegans only absorb 30–35%.
Excessive zinc intake can cause nausea, vomiting, fever, and disrupt Cu and Fe metabolism.
Zinc dietary sources
Chicken, leafy and root vegetables, crabs, shellfish, beef, by-products, unrefined grains, pork, poultry, milk and dairy products, eggs, nuts.
Recommended daily intake – 12 mg.

 

Copper (Cu)
Copper, being part of many metal enzymes, regulates many metabolic processes, promotes Fe absorption and hemoglobin production, maintains bone structure. Copper absorption is weakened by high zinc and vitamin C intake.
Copper deficiency occurs in cystic fibrosis, celiac disease. The most prominent symptom of Cu deficiency is anemia. Chronic copper poisoning can occur from using copper kitchenware, which can cause liver cirrhosis in infants and young children.
Copper dietary sources
By-products, nuts, grains and grain products, meat and its products, lentils, parsley, seafood, sprouted wheat. There is little copper in milk, so relying solely on dairy products can lead to anemia due to copper deficiency.
Recommended daily intake – 1–3 mg / d.

 

Iodine (J)
Iodine is a component of thyroid hormones thyroxine (T4) and triiodothyronine (T3). Thyroid hormones regulate metabolism, control energy production, and oxygen consumption in cells.
Iodine deficiency can lead to hypothyroidism and increased TSH, causing thyroid tissue hyperplasia. Hypothyroidism is characterized by drowsiness, intolerance to cold, bradycardia, and myxedema. Iodine deficiency during pregnancy can lead to miscarriage, infertility, and pose a threat to the newborn – it can develop cretinism – severe mental retardation.
The main cause of iodine deficiency is the lack of this mineral in food. The amount of iodine in plant and animal-based foods is determined by the presence of iodine in specific soil and groundwater. To address iodine deficiency-related issues, salt is enriched with iodine. It has been proven that certain substances (goitrogens) inhibit iodine uptake by the thyroid or thyroid hormone synthesis. These are sulfur-containing glucosides that help chemical compounds enter the thyroid from the environment and occupy the place of iodides. Goitrogens are found in peanuts and soybeans. Goitrogenic substances are sensitive to high temperatures. Selenium, iron, and other nutrients are essential for thyroid hormone synthesis, and their deficiency promotes goiter formation. Excessive iodine intake can cause hyperthyroidism. There is little data to suggest that high iodine intake causes thyroid cancer.
Iodine dietary sources
Milk and dairy products, sea fish, e.g., herring, cod, seaweed, iodized salt.
Recommended daily norm – 150 µg.

 

Selenium (Se)
Selenium is a component of various enzymes. This trace element protects against oxidative stress, participates in the production of triiodothyronine, performs antioxidant and transport functions. Selenium deficiency is experienced by parenterally fed patients, patients with phenylketonuria, receiving semi-synthetic food. Patients are diagnosed with cardiomyopathy and/or bone and muscle system disorders.
Over the past 20 years, the consumption of Se has decreased due to its deficiency in European soil and cereal composition. This could be a reason for the increase in infectious diseases and certain forms of cancer. Considering the possible toxic effects of Se, self-administration in high doses for cancer prevention is not recommended.
Ovolactovegetarians and vegans are at risk of Se deficiency. In cases of chronic Se poisoning, hair and nail changes, skin damage, nervous system damage – stiffness, pain or paralysis may occur.
Recommended dose – 55–70 µg / d.
The daily norm of Se depends on the type of food.
Dietary sources of Selenium
Offal, fish, nuts, eggs, poultry, meat and meat products.

 

Magnesium (Mg)
Magnesium is an essential component of bones and teeth. This macromineral is involved in the biosynthesis of nucleic acids, proteins, fatty acids, and lipids. Magnesium is a physiological calcium antagonist.
It is found in many animal and plant-based foods. Hypomagnesemia causes heart rhythm disturbances and asystole. When magnesium is lacking, calcium is removed from the body. Magnesium deficiency promotes the development of osteoporosis. It can also accelerate the development of atherosclerosis, cause weakness, tremors, muscle and nerve irritability, greatly reduce calcium and potassium levels in the blood.
The main source of magnesium is drinking water. It is very important that the ratio of calcium and magnesium obtained from food is 2:1. Hypermagnesemia occurs in patients with kidney or adrenal diseases. Mg salts are used as laxatives. Overdosing on magnesium supplements is dangerous for people with liver diseases.
Dietary sources of Magnesium
Green vegetables, legumes, whole grains, black tea, seafood, seaweed, dried mushrooms.
Recommended daily norm – 300 mg / d.

 

Manganese (Mn)
Manganese is a component of many enzymes. It activates enzymes involved in collagen synthesis. Manganese participates in the metabolism of vitamins B1, E.
Its spectrum of activity is wide – this micromineral is significant for the nutrition of nerve tissue, bone tissue, production of sex hormones, as well as catalyzing lipid metabolism processes.
No clinical cases of Mn deficiency have been observed.
Manganese is not toxic because excessive amounts in food are absorbed and excreted with bile, urine.
Dietary sources of Manganese
Cereals and cereal products, tea, coffee, legumes, nuts. Recommended daily norm – 2.5–5 mg / d.

 

Molybdenum (Mo)
Molybdenum is important for maintaining many body functions, is part of an enzyme and participates in the metabolism of purines, pyrimidines, quinolines, and sulfites.
Symptoms of Mo deficiency: sulfur metabolism, mental disorders, coma. In addition, isolated cases have been identified among parenterally fed patients.
Dietary sources of Molybdenum
Offal, nuts, grains and bread products, dark green leafy vegetables.

 

Chromium (Cr)
Chromium acts as an organic complex known as glucose tolerance factor (GTF). GTF enhances the effect of insulin, regulates blood glucose levels, and participates in the metabolism of lipoproteins.
Completely parenterally fed patients lack Chromium. This manifests as impaired glucose tolerance, weight loss, neuropathy, increased fatty acids, decreased respiratory coefficient, and disturbed nitrogen metabolism.
Symptoms of Chromium excess: hepatotoxic effects, hypoglycemia, reduced immune reactivity, dermatitis, eczema, wounds, allergies.
The diet has a significant impact on chromium metabolism, with high sugar intake, as well as stress, intense physical exertion, protein deficiency, and infections being influential factors.
Chromium dietary sources
Meat, whole grains, beans, nuts.
Recommended daily norm – 250 µg / d.

 

Fluorine (F)
Fluorine is crucial for bone mineralization and protects against tooth decay. It also aids in bone healing along with calcium. Fluorine absorption is hindered by high concentrations of magnesium, aluminum, and calcium in the body. Overdose can lead to fluorosis, disrupt calcium and magnesium metabolism in the body, cause prominent white spots on teeth, bone hardening, salt accumulation in joints. To reduce the risk of dental fluorosis, it is recommended to drink at least a glass of milk daily, take vitamin C and B1 preventively. Additionally, it is recommended to supplement with vitamin C, which helps to eliminate excess fluoride from the body more quickly.
The main source of fluorine is water. It is also found in walnuts, milk, fish (especially red), spinach, peas, honey, seaweed, green tea.
Recommended daily norm – 1.5–4 mg / d.

 

Sodium (Na)
Sodium is essential for fluid balance in the body, regulates acid-base balance inside and outside cells, improves nerve and muscle function, participates in nerve impulse transmission, enhances muscle contraction, and aids in stomach acid production.
Sodium is present in many foods: meat, eggs, cheese, rye bread, beets, chicory. Most of the sodium we consume is from table salt: 10 g of iodized salt contains 3,871 mg of sodium. Sea salt is considered more natural, but it contains the same amount of sodium. Sodium is abundant in all foods that contain added salt: smoked, salted, canned meat or fish products, preserved vegetables. Highly mineralized water, such as “Borjomi,” also contains a lot of sodium. This mineral is even obtained when consuming softened drinking water. Salt is added to food products as a preservative, flavor enhancer, and colorant, e.g., monosodium glutamate. It can also be used as a dough fermentation booster, binder, and coloring agent. Most of the salt is excreted through sweating, during hot weather or exercise, as well as when kidney and adrenal function is impaired. Sodium deficiency leads to general weakness, apathy, drowsiness, vomiting, swelling, a drop in blood pressure, changes in skin and mucous membrane moisture, seizures, oliguria. Excessive sodium accumulation in the body occurs when consuming large amounts of it with water and medications. Sodium excess is associated with hypertension and heart diseases.
Sodium can be approximately calculated by multiplying the amount of consumed NaCl by 2.5. Sodium intake restriction is recommended for certain conditions, such as kidney diseases.

Restriction is classified as:
No added salt in food – 80–100 mmol Na / d.
Low salt – 40 mmol Na / d.
Low sodium – 22 mmol Na / d.
Recommended daily norm – 1500 mg.

 

Potassium (K)
Potassium, along with sodium, determines cell membrane potential, maintains normal blood pressure, water content in cells, regulates nerve impulse transmission, and participates in the regulation of acids and bases. The kidneys are the main organ maintaining potassium balance. Therefore, even a slight disruption in potassium excretion through the kidneys can quickly alter potassium balance. When potassium is deficient, it is important to also take magnesium. Patients with potassium deficiency complain of frequent heart palpitations, muscle weakness, leg cramps. Severe potassium deficiency can cause dangerous heart rhythm disturbances, increase blood pressure, disrupt kidney and nervous system function, and lead to depression. Causes of potassium loss: diarrhea, vomiting, drainage from the small intestine or stomach, certain medications, glomerulonephritis, improper use of diuretics. In high temperatures, potassium loss increases through sweat, triggering hypertensive crises. It is recommended to consume less salt and eat more potassium-rich foods.
Potassium dietary sources
Fruits: bananas, apricots, blackcurrants, rhubarb, fruit juices, vegetables, especially potatoes, chocolate, cocoa, ketchup, stock cubes, sauces.
Recommended daily norm – 2500 mg.

 

Chlorine (Cl)
Chlorine is involved in fluid metabolism in the body and in the production of hydrochloric acid in the stomach. It is recommended that Cl intake should be adequate to Na intake, expressed in moles. When consuming foods containing chlorine and sodium, the human body receives salt (NaCl).
Recommended daily norm – 1000 mg / d.

Source | Dietary Treatment in General Practice | Dietitian Doctor Jūratė Dobrovolskienė