Minerals essential for good health

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Extract from the article: Minerals account for only 4% of our weight, but they are key elements involved in a multitude of physiological functions. There is no haemoglobin, the protein that transports oxygen in the blood, without iron; no DNA, the molecule of heredity, withou

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Minerals account for only 4% of our weight, but they are key elements involved in a multitude of physiological functions. There is no haemoglobin, the protein that transports oxygen in the blood, without iron; no DNA, the molecule of heredity, without phosphorus; and no muscle contraction without calcium, potassium and magnesium.

Bone mineralisation requires large quantities of calcium, as well as phosphorus and magnesium. In addition, most mineral elements act on several levels. Magnesium alone is involved in more than 300 biochemical reactions: it is involved in lipid and glucose metabolism and protein synthesis.

Frequent deficiencies

The recommended daily allowances may be modest - from a few dozen micrograms to a few grams - but these essential nutrients are still often lacking in our diet.Four major epidemiological studies conducted over the last thirty years have come to the same conclusion: the French have inadequate intakes of magnesium, zinc and iron.Magnesium deficiency can cause nausea, loss of appetite, vomiting, tiredness, anxiety, insomnia, etc. Iron deficiency can lead to a drop in red blood cell levels, with its attendant problems: intense tiredness, shortness of breath, paleness, irritability, etc. As for zinc deficiency, it results in delayed growth, poor resistance to infections, difficulties in healing, etc.

Fruit and vegetables, great sources of minerals

To avoid these deficiencies, you need to drink enough water every day.The minerals available in our food come from rocks and are transported by water leaching from the soil. They therefore pass through water before being assimilated by living organisms, whether plants or animals, and it is therefore in water that they should be sought first and foremost. Studies have shown that magnesium in water is better absorbed by the body than magnesium in solid foods.

To avoid depriving yourself of the magnesium present in tap water, avoid filtering it. You can also opt for mineral waters that contain at least 80 ml/l of magnesium.  But it's not just water. You should also follow the rule of five fruit and vegetables a day, as they are essential sources of magnesium and iron. For zinc, choose wholegrain rather than refined cereals. These are simple rules that enable anyone in good health to get the minerals they need without resorting to mineral-enriched supplements.

William O.

Article validated by Dr Essoreke Tchaou, Dietician, Head of the ‘Santé Durable’ practice in Lomé.