Mineral salts: all on these essential micronutrients

Mineral salts are a category of micro-nutrients derived from rocks found in foods in their natural form. They are found in many foods of plant origin as well as in mineral water or in spring water.

Characteristics of inorganic salts:

The main mineral salts are calcium, iron, magnesium and sodium
Enter the constitution of the majority of foods
Mineral Requirements Covered by a Varied and Balanced Diet
A lack of intake can lead to various and more or less serious consequences depending on the mineral in question

Why consume foods rich in minerals?

Mineral salts: definition and benefits

They all have basic roles in the body: cardiac activity, maintenance of hair or skin or regulator of blood circulation. The role varies depending on the mineral salt concerned, in all cases it is essential to the body and must be provided in adequate quantity.

Where to find mineral salts in the diet?

The following table presents the main mineral salts and foods rich in these mineral salts:

Name	Main Sources
Calcium	Dairy products Leafy green vegetables Legumes Oilseeds
Iron	Offal Poultry Meat Fish and crustaceans Soybeans, tofu
Magnesium	Cocoa Green vegetables Whole grain cereals Oilseeds Certain mineral waters
Phosphorus	Dairy products Wheat germ Cocoa Oilseeds
Potassium	The banana Legumes Soluble coffee Milk
Sodium	Table salt Soy sauce Charcuterie Cheese
Sulfur	Offal Meat Fish and Seafood Sprouts

How to properly use mineral salts?

Use of mineral salts

Each of the mineral salts gives rise to a specific nutritional recommendation according to the population. To improve its intake of minerals, it may be interesting to vary the mineral water consumed to cover optimally all inputs. Similarly, a varied and balanced diet can meet the need for dietary minerals.

In case of increased need for minerals or difficulty in meeting the needs of the diet, it may be advisable to consider supplementation. There are complete dietary supplements that can help effectively cover the needs. Be careful though, a dietary supplement never replaces the benefits of a varied and balanced diet. It is simply additional help and punctual.

Undesirable effects of dietary minerals

Consequence of a deficiency or an excess in mineral salts

The symptoms of mineral deficiency or excess are specific to each mineral salt. A blood test can highlight a deficiency in mineral salts.

Interactions (with other nutrients)

There is a very close link between an adequate supply of minerals and the metabolism of other micronutrients in the body. For example, iron promotes the absorption of vitamin B12 and improves the bioavailability of cobalt and phosphorus. Similarly, a sufficient phosphorus intake improves the assimilation of vitamins B12, B6 and silicon. This is why we must ensure that we have a diet that can cover all the dietary minerals needs.

Chemical Properties

Mineral salts are chemical elements found in foods of animal and vegetable origin. They are systematically in ionic form, cations or anions depending on the mineral in question. Here are the symbols of the main minerals essential to the organism: