The power of minerals: the invisible guardians of health

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The term micronutrients refers to vitamins and minerals, which can be grouped into macrominerals, trace minerals, and water- and fat-soluble vitamins. A sufficient intake of micronutrients is often considered to be synonymous with a balanced diet.

Micronutrients are an important group of nutrients needed by the body. They include vitamins and minerals.

What are micronutrients?

We use the term micronutrients to refer to vitamins and minerals in general. In contrast, macronutrients include proteins, fats, and carbohydrates.

The body needs fewer micronutrients than macronutrients. That is why they are marked as “micro”. All minerals and most vitamins are essential nutrients that the body is unable to produce on its own, so it must obtain them from food. They are essential for many bodily functions, from the formation of bones and teeth to the regulation of the nervous system and muscle function.

Sufficient levels of micronutrients are essential for health, as each vitamin and mineral plays a specific role in the body.

Macrominerals

The body needs more macrominerals than trace minerals because they perform specific functions.

Macrominerals and some of their functions are as follows:

• Calcium: vital for the normal structure and function of bones and teeth. Calcium supports muscle function and blood vessel contraction. It is the most abundant mineral in the body.

• Phosphorus: part of the structure of bone and cell membranes.

• Magnesium: involved in more than 300 enzymatic reactions, including the regulation of blood pressure. It is essential for muscle and nerve function, and is also involved in digestive processes. It contributes to normal energy metabolism and reduces fatigue and tiredness.

• Sodium: an electrolyte that helps maintain the balance of fluids and blood pressure.

• Chloride: often found in combination with sodium. It helps maintain the balance of fluids and is involved in the production of digestive juices.

• Potassium: an electrolyte that maintains the balance of fluids in the cells and supports the transmission of nerve impulses, as well as muscle function.

• Sulphur: an integral part of all living tissues, found in the amino acids methionine and cysteine.

Trace minerals

While trace minerals are needed in smaller quantities than macrominerals, they still have important functions in the body.

Trace minerals and some of their functions include:

  • Iron: helps supply oxygen to the muscles and participates in the production of certain hormones. It is important for energy metabolism and the immune system.
  • Manganese: assists in the metabolism of carbohydrates, amino acids, and cholesterol. Contributes to normal energy metabolism and protects cells against oxidative stress. 
  • Copper: necessary for the formation of connective tissue, as well as for the normal functioning of the brain and nervous system.
  • Zinc: necessary for normal growth, functioning of the immune system, and wound healing. Contributes to cognitive function, DNA synthesis, and the metabolism of macronutrients.
  • Iodine: supports normal functioning of the thyroid gland and the production of thyroid hormones, and is also important for nervous system function.
  • Fluoride: essential for bone and tooth development.
  • Selenium: important for thyroid health, reproduction, and protection against oxidative damage.

All micronutrients are essential for the normal functioning of the body. Consuming adequate amounts of different vitamins and minerals is key to optimal health, and can even help fight disease. This is because micronutrients are involved in almost every process in the body. In addition, some vitamins and minerals can act as antioxidants.

Antioxidants can protect against the cell damage that is common in diseases such as cancer, obesity, and heart disease. Sufficient amounts of iron and copper in the diet can help slow the progression of Alzheimer’s disease. Some minerals can also help prevent and fight diseases.

Research has shown that low blood levels of selenium are associated with a higher risk of heart disease. An older review of observational studies found that a 50% increase in blood selenium levels reduces the risk of heart disease by 24%.

These studies demonstrate that consuming sufficient amounts of micronutrients, especially those with antioxidant properties, has many health benefits.

However, it remains unclear whether there are additional benefits from consuming micronutrients in excess of the recommended levels, either through food or supplements.

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