Minerals

Calcium

• Bone and teeth health, it preserves their hardness and density.
• Nervous system: regulation of the release of neurotransmitters for a proper functioning of the nerve impulses.
• Muscle contraction: it produces the calmodulin protein which is in charge of giving energy to the muscles so that they can perform a proper contraction.
• Regulation of the production of insulin and other hormones.
• Metabolizing fats.

• Deficiency in the diet: we can run out of calcium due to a lack of of this mineral in the diet which can result in bone weakness, leading to a case of osteoporosis.
• Hypocalcemia: low levels of calcium in the blood due to some kind of external agent (medicines) or a pathology or disease. It can force our body to use bone calcium for the maintenance of the blood calcium levels.
• A continuous deficiency: arrhythmia, high blood pressure.

• Dairy products, broccoli, fish, cabbage, almonds, egg yolk…

• Vitamin C, D, E and K, apart from the minerals magnesium and boron.

• 800mg.

Chromium

• It is involved in the metabolism of fat and carbohydrates.
• It regulates the blood sugar levels through the molecule chromodulin which supports the absorption of glucose with the help of insulin.
• It is involved in the synthesis of fatty acids, cholesterol and enzymes.
• It improves the blood triglycerides levels.

• Diets high in processed food containing simple sugars can trigger a deficiency of this mineral.
• It is also frequent among the elderly.
• The tolerance to glucose can be lowered.
• Possible glaucoma.

• Meat, oysters, eggs, barley, oats, green vegetables…

• Vitamin C. Iron and zinc hinder its absorption and their own as well..

• 40mcg.

Copper

• It is involved in the production of red blood cells along with iron.
• Maintenance of the blood vessels, nerves, immune system and bones.
• It is essential to support the tasks of the connective tissues, eyes and hair.
• It regulates the functioning of the thyroid gland as well as the heartbeat.
• It sets metabolic processes into motion with the help of amino acids and vitamins.

• It is not that frequent, but a deficiency can result in anemia and osteoporosis.

• Seafood, legumes, nuts, vegetables, whole grains…

• Calcium, manganese and zinc.

• 1mg.

Iron

• It is involved in the production of hemoglobin, which is presents in the red blood cells and which is in charge of transporting the oxygen to the cells of the body.
• At the same time, it takes the carbon dioxide (waste) to the lungs where it is breathed out.

• Who is mainly affected? Vegetarians, vegans and menstruating women.
• Anemia, which is one of the main symptoms of general weakness and tiredness, paleness and a faster heart rate.

• Meat, eggs, green leaf vegetables, legumes…

• Vitamin C. Avoid taking it with dairy products. Phytates and tannins hinder their absorption, such as: coffee or tea, wheat bran or soy, eggs and spinach

• 14mg.

Magnesium

• It is involved in more than 300 physiological processes: regulating the body temperature, transmission of electric impulses, metabolism and energy production.

• Those foods that are high in phytic acid can reduce the availability of this mineral, since they “steal” the nutrients. Moreover, those who have problems related to alcohol or leaky gut syndrome can also suffer said deficit.
• In this case, the symptoms of a deficiency tend to be: headaches, anxiety, loss of appetite, fatigue, tiredness, muscle weakness, somnolence. More serious consequences would be: kidney problems, Crohn’s disease, palpitations, depression…

• Almonds, cashews, seeds, green leaf vegetables, fish, beans, lentils, avocados, bananas, herring, tuna,…

• Vitamin C.

• 375mg.

Molybdenum

• It performs metabolic tasks to maintain a correct balance of our health.
• It supports the detoxification of substances inside our body.
• It is involved in the production of uric acid and the sulphur metabolism.

• A deficiency of this mineral is quite rare, it can only be caused by undernourishment or some associated pathology, such as Crohn’s disease. Some of its symptoms are an accelerated heartbeat, breathing problems or headaches.

• Nuts, whole grain cereals, vegetables, cheese, beans…

• Copper, since the intake of copper supplements can worsen a molybdenum deficit

• 50mcg.

Phosphorus

• It is present in each cell of our body and it performs functions to preserve and repair the cells, the proper use of fats, proteins and carbohydrates.
• It is involved in the formation of the bones and teeth.
• It supports the synthesis of ATP.
• It is involved in the functioning of the liver, muscle contraction, heartbeat and nerve transmission.

• B vitamins, riboflavin and niacin cannot be absorbed without phosphorus.
• It can result in anorexia and obesity, physical tiredness, a bad functioning of the nervous system and breathing problems.

• Meat, milk, whole grain cereals, eggs, nuts and seeds…

• Vitamin D. High doses of iron and magnesium hinder its absorption.

• 700mg.

Selenium

• It has antioxidant and anti-inflammatory properties, and it performs an important task in cardiovascular health, regulating the thyroid gland and improving the cognitive function.

• Lack of energy, hypothyroidism, mental tiredness, problems in the reproductive organs

• Meat, eggs, fish, grains, Brazil nuts

• Seleniomethionine is a form of selenium that improves its absorption

• 55mcg.

Zinc

• It is involved in the cell metabolism, enzymatic processes, it contributes to the immune function, the synthesis of proteins and DNA; it plays an important task in the cell division process; it supports a proper growth and development during pregnancy, childhood and adolescence

• Vegans or those who eat little meat are prone to suffer a deficiency. The possible symptoms are: frequent infections, hair loss, problems with the senses of taste and smell, wounds that take a long time to heal…

• Fish, meat, whole grains, walnuts, egg yolk…

• Its chelated forms

• 10mg.

Iodine

• Regulating the metabolism (a proper functioning of the thyroid gland).

• It can reduce the production of two hormones: triiodothyronine (T3) and thyroxine (T4), which can lead to hypothyroidism.

• Dairy products, Seaweed, fish, eggs, salt, soy sauce…

• The easiest way to absorb it is to take iodide.

• 150mcg.

Fluorine

• It helps to reduce caries on the teeth.
• It preserves the bone structure.
• You can use low doses of fluoride salts to treat disorders that trigger a bone loss that is faster than normal, like menopause.

• Higher chances of developing caries
• Risk of suffering osteoporosis

• Sardines, salmon, tea, shrimp, raisins, grape juice…

• Avoiding calcium.

• 3.5mg

Potassium

• It is used by the body in processes to build proteins (and muscle indirectly), to maintain a correct growth of the body, break down carbs, control the electric activity of the heart and to maintain a normal blood pressure.

• Feeling tired and weak
• Irregular heartbeat
• High blood pressure
• Muscle cramps

• Avoiding products with a high sodium content.

• 2000mg.

Chloride

• It is necessary to control the balance of bodily fluids and it is an essential elements that make up the digestive juice.
• It keeps a proper volume and the pressure of the blood flow.
• It can help to preserve the potassium.

• Salt, seaweed, rye, tomatos, lettuce, olives, celery…

• Potassium
• Sodium
• Chloride

• 800mg.