When recommending a healthy diet, it is always said that we need to take the right amount of nutrients, vitamins and mineral salts every day. But how many people really know what mineral salts are? They are not real "salts", of course, but substances of natural origin, such as iron or calcium, essential for the life of our organism and that of many other living beings.
This, however, does not explain everything. There are different types of mineral salts, in fact, and we have different needs for each of them. In addition, each mineral salt has its own function and for this reason they are all fundamental for our body. And then, the most important thing: how to take the right amount of mineral salts every day? Let's try to delve into all these points.
What are mineral salts?
Mineral salts are a particular group of simple chemical elements, which are distinguished from other elements by their role. Mineral salts, in fact, are fundamental for the functioning of living organisms, from plants to animals, including humans. The most present in the body are calcium, chlorine, phosphorus, magnesium, potassium, sodium and sulphur, but iron, copper, zinc, iodine, selenium and manganese are also very important, among others. [1]
All these elements are present in very small quantities in our organism. Their distribution is very varied, since their functions are very different: we find mineral salts bound to cells, or in solution in the blood, or even in a solid state, like calcium in bones and teeth.
Despite their small quantity, mineral salts are important for the biological functions of our body, to keep it in a state of health and well-being. In other words, in case of deficiencies, we would find ourselves experiencing various discomforts and physical disorders.
Fortunately, a deficiency of this kind is quite rare, because mineral salts can be easily taken through either diet or supplements. However, remember that it is always recommended to rely on the advice of a health professional. As we will see, in fact, by following a healthy diet and without excesses, you can reach your daily requirement of mineral salts without too many problems.
Mineral salts: the types
Mineral salts can be divided in many ways, for example according to the state they assume in the body (liquid, solid, bound to cells and organic components, etc.). The classification of mineral salts in its most standard form, however, is based on human needs and, therefore, distinguishes between macroelements, trace elements and microelements. [1]
In particular, macroelements, as the name suggests, are those present in our organism in higher quantities (although still very small in absolute terms, as we have seen).
The best known macroelements are calcium and phosphorus. They are followed by minerals such as magnesium, sulphur, potassium, sodium and chlorine. [2]
Instead, trace elements (from the Greek “oligos”, meaning “little”, “scarce”) and microelements are present in small quantities. We need less than 200 milligrams of trace elements per day, much less of microelements, in the order of micrograms. [3]
We know, in particular, that trace elements are important. They are in fact indispensable for the functioning of the organism, being present in many organic molecules. They include above all iron, copper, zinc and iodine and, in smaller quantities, chromium, selenium, fluorine, manganese and cobalt. [3]
Microelements, on the other hand, are a lesser-known category that includes silicon, tin, chromium, boron, bromine, molybdenum, nickel and vanadium. [3]
What are mineral salts for?
As we have said, mineral salts are essential for life and perform numerous tasks within our body. Some constitute the structure of different parts of the organism, others serve as regulators or have control functions. But, exactly, what is each individual mineral salt for? Here is a brief summary of the activities performed by the most important mineral salts.
- Calcium (Ca) is an integral component of the skeleton, and approximately 99% of this substance is found in our bones and teeth. It plays a key role in the stiffness, strength, and elasticity of tissues. Calcium also helps reduce bone mineral loss in postmenopausal women. Low bone mineral density is a risk factor for osteoporotic bone fractures. Finally, it contributes to the normal function of digestive enzymes and the normal functioning of cell membranes. [4]
- Phosphorus (P) is the main mineral constituent of bones: about 85% of this nutrient in the human body is found in bones and teeth, while the remaining 15% is an integral part of various functions ranging from the transfer of genetic information to energy use. Phosphorus contributes to normal energy metabolism and normal cell membrane activity. [5]
- Sodium (Na) and potassium (K) are the two minerals that regulate the exchanges between the inside and outside of our cells; consequently, they are important for maintaining the balance of water and nutrients for our body. Potassium, in particular, also comes into play in the activity of the muscles and the heart, and contributes to the maintenance of normal blood pressure and the normal functioning of the nervous system and normal muscle function. [2]
- Iron (Fe) plays an important role in oxygen transport (hemoglobin – the molecule that makes up red blood cells) and short-term storage of oxygen, in blood enzymes involved in electron transfer and in oxidative activities. Iron also contributes to normal cognitive function and the normal function of the immune system.[7]
- Sulfur (S) is present in almost all tissues of the body, and is essential especially for the formation of cartilage, hair, nails. Keratin, which makes up skin and hair, is rich in sulfur. It is also essential for the construction of connective tissue, for the formation of cartilage, hair and nails, for the formation of bile acids, for hair growth and for the well-being of the skin. It is part of the composition of two amino acids, namely cysteine and methionine, therefore it is present in various proteins. It is also found in some vitamins such as biotin and thiamine, in coenzymes, in insulin, in glutathione, a very powerful antioxidant synthesized by the body. [2]
- Chlorine (Cl) helps form gastric juices and thus plays an important role in the digestion process and in maintaining water balance. Chloride contributes to normal digestion through the production of hydrochloric acid in the stomach. [2]
- Magnesium (Mg) is a cofactor in many enzymatic reactions: in fact, it contributes to the maintenance of the skeleton and activates various chemical reactions in our body, useful for metabolism and for muscular and nervous activity. Magnesium contributes to normal physiological function, to the maintenance of normal bones and to electrolyte balance. Magnesium contributes to normal energy metabolism, normal protein synthesis, normal functioning of the nervous system, to the maintenance of normal teeth, to normal muscular function. Furthermore, magnesium plays a role in the process of cell division. Magnesium contributes to the reduction of tiredness and fatigue. [8]
How to get all the mineral salts in your diet
As we have anticipated, there is usually no need to worry about a mineral deficiency, since a healthy, varied and balanced diet, containing all types of foods, is sufficient to introduce them into the body. In general, for mineral salts it is very important to consume many different fresh foods, if possible raw or lightly cooked, and to drink plenty of water [1].
Let's try to go into more detail. To take calcium and phosphorus, first of all, we must enrich our diet with milk and dairy products, blue fish and legumes. Potassium, on the other hand, is found in abundance in vegetables, especially green leafy vegetables, but also in asparagus, tomatoes, carrots and pumpkin; however, it is also present in fruit, especially bananas, citrus fruits, berries and dried fruit [5, 6].
As for sodium, although it is an essential nutrient, the daily nutritional intake is far higher than the real nutritional needs. Although it is normally present in small doses in foods, the main source of sodium in the diet is represented by processed foods (such as sausages), in which it is added in the form of sodium chloride, more commonly known as "salt". [9]
Iron, on the other hand, can be found in protein foods of animal origin, such as red meat and fish (especially tuna, salmon and mackerel). Sulphur and phosphorus are also found in meat, while magnesium is found in vegetables and beans, but also in soft wheat and whole grains, dried fruit and cocoa. [7, 5]
Drinking plenty of water is also important for your mineral needs. This is because water is an important source of minerals such as calcium, phosphorus, iodine and chlorine (although it all depends on the type of water and where it comes from). [10]
To be sure to take the correct daily intake of mineral salts, you must also combine foods in the right way in each meal by asking a specialist for advice. This is because some foods make it more or less easy to absorb the nutrients contained in others. Some examples? Calcium is easily absorbed if taken at the same time as vitamin D [4]; iron , on the other hand, although it is also present in vegetables, is more easily assimilated if accompanied by foods that are a source of vitamin C [7].
Sources
[1] Mineral salts [Istituto Superiore di Sanità ]
URL: https://www.epicentro.iss.it/sali/
[2] Macroelements [Istituto Superiore di Sanità ]
URL: https://www.epicentro.iss.it/sali/macroelementi
[3] Trace elements or microelements [Istituto Superiore di Sanità ]
URL: https://www.epicentro.iss.it/sali/oligoelementi
[4] Scientific Opinion on Dietary Reference Values for calcium [EFSA]
URL: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2015.4101
[5] Scientific Opinion on Dietary Reference Values for phosphorus [EFSA]
URL: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2015.4185
[6] Scientific Opinion on Dietary Reference Values for potassium [EFSA]
URL: https://www.efsa.europa.eu/sites/default/files/consultation/160713.pdf
[7] Scientific Opinion on Dietary Reference Values for iron [EFSA]
URL: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2015.4254
[8] Scientific Opinion on Dietary Reference Values for magnesium [EFSA]
URL: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2015.4186
[9] EFSA opinion on the adverse effects of sodium [EFSA]
URL: https://www.efsa.europa.eu/it/news/efsa-provides-advice-adverse-effects-sodium
[10] Scientific Opinion on Dietary Reference Values for water [EFSA]
URL: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1459