Minerals

Calcium

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• 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.

What are the most common sources?

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

It is better absorbed with…

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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 800mg.

Chromium

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• 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.

What are the most common sources?

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

It is better absorbed with…

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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 40mcg.

Copper

What are its main functions?

• 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.

What are the symptoms of a deficiency?

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

What are the most common sources?

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

It is better absorbed with…

• Calcium, manganese and zinc.

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 1mg.

Iron

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• 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.

What are the most common sources?

• Meat, eggs, green leaf vegetables, legumes…

It is better absorbed with…

• 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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 14mg.

Magnesium

What are its main functions?

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

What are the symptoms of a deficiency?

• 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…

What are the symptoms of a deficiency?

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

It is better absorbed with…

• Vitamin C.

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 375mg.

Molybdenum

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• 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.

What are the most common sources?

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

It is better avoid consuming it with…

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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 50mcg.

Phosphorus

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• 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.

What are the most common sources?

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

It is better absorbed with…

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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 700mg.

Selenium

What are its main functions?

• 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.

What are the symptoms of a deficiency?

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

What are the most common sources?

• Meat, eggs, fish, grains, Brazil nuts

It is better absorbed with…

• Seleniomethionine is a form of selenium that improves its absorption

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 55mcg.

Zinc

What are its main functions?

• 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

What are the symptoms of a deficiency?

• 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…

What are the most common sources?

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

It is better absorbed with…

• Its chelated forms

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 10mg.

Iodine

What are its main functions?

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

What are the symptoms of a deficiency?

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

What are the most common sources?

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

It is better absorbed with…

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

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 150mcg.

Fluorine

What are its main functions?

• 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.

What are the symptoms of a deficiency?

• Higher chances of developing caries
• Risk of suffering osteoporosis

What are the most common sources?

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

It is better absorbed…

• Avoiding calcium.

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 3.5mg

Potassium

What are its main functions?

• 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.

What are the symptoms of a deficiency?

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

What are the most common sources?

Beans, potatoes, yogurt, bananas, peaches, tuna, avocado…

It is better absorbed with…

• Avoiding products with a high sodium content.

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 2000mg.

Chloride

What are its main functions?

• 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.

What are the symptoms of a deficiency?

A chloride deficiency is known as hypochloremia (it produces excessive sweating, certain renal disorders…). It is rare, in fact, those who are prone to consuming more chloride than necessary due to diets that contain a lot of salt.

What are the most common sources?

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

It is better absorbed with…

• Potassium
• Sodium
• Chloride

What is the Recommended Daily Amount (nutrient reference value 1169/2011 of 25th October 2011)?

• 800mg.