Minerals and trace elements in our diet

Minerals are elements taken from the earth which are essential for the proper functioning of the body because they participate in many chemical reactions in our body. They can be divided into two categories: major minerals and the trace elements.

• The major minerals are present in large quantity in our body, we distinguish in particular magnesium, potassium, phosphorus, calcium and sodium.

• Trace elements are present in very small quantity in the human body (level less than 1 mg/kg of body weight). There are around twenty trace elements including iron, iodine, manganese, selenium and zinc which are said to be essential because a deficiency in these elements is possible.

Trace elements and minerals represent approximately 4% of body weight, but are involved in many functions of the body, including:

• energy metabolism (proteins, lipids and carbohydrates)
• the nervous system
• immune system
• the muscular system
• bone structure
• enzymatic and hormonal systems
• cellular and antioxidant activity
• the blood system

Roles 

• Strengthening the immune system (antiallergic, anti-inflammatory)

• Reduced stress and fatigue

• Functioning of the nervous and muscular system

• Participates in energy metabolism (proteins, carbohydrates and lipids)

• Maintenance of the framework

Food sources 

Magnesium is found mainly in legumes, shellfish, whole grains, seeds, cocoa and even dried fruits and oilseeds.

Recommended nutritional intakes (anc)

• 420 mg for men

• 360 mg for women

• 80 to 410 mg for children depending on age

Roles 

• Functioning of the cardiac system (coagulation and blood pressure)

• Functioning of the nervous and muscular system

• Maintaining acid-base balance (pH)

• Maintenance of bones (bone strength)

Food sources 

We obviously find calcium in dairy products, but also in dried fruits and oilseeds, dried vegetables, whole grains, algae such as spirulina, vegetables, eggs and even fish. 

Recommended nutritional intakes (anc)

• 900 mg for men

• 900 mg for women

• 500 to 1200 mg for children depending on age

Roles 

• Transmission of nerve impulses

• Muscle contraction

• Functioning of the renal system

• Maintaining acid-base balance

Food sources 

Potassium is found mainly in dried fruits and vegetables, oilseed fruits, potatoes, fruits and vegetables, cocoa or yeast.

Recommended nutritional intakes (anc)

• 2500 mg for men and women

Roles 

• Participates in water balance (regulates water in the body)

• Functioning of the nervous and muscular system (nerve impulses and muscle contraction)

• Maintaining acid-base balance

• Regulation of blood pressure

Food sources 

Sodium is mainly found in cheeses, sea salt, seafood and cold meats.

Recommended nutritional intakes (anc)

• 1 to 2 g for men, women and children

Roles 

• Maintaining acid-base balance (pH)

• Constituent of cells (phospholipids)

• Synthesis of DNA and RNA (constituting nucleic acids)

• Participates in energy metabolism (energy storage)

• Maintenance of the framework

Food sources 

Phosphorus is found in cereals, dried fruits and oilseeds, legumes, eggs and even shellfish. 

Recommended nutritional intakes (anc)

• 700 mg for men and women

• 460 to 1250 mg for children depending on age

Roles 

• Promotes blood oxygenation (constitution of heme, hemoglobin and myoglobin)

• Contributes to the transport of oxygen in the body

• Strengthening the immune system (useful in infectious areas)

• Development and maintenance of cognitive functions (concentration, memory or learning)

Food sources 

Iron absorption increases in the presence of vitamin C and is more easily absorbed in the Fe form²⁺ or heme iron. It is mainly found in meat, offal, dried vegetables, egg yolk, dried and oilseed fruits, shellfish and even in spirulina. 

Recommended nutritional intakes (anc)

• 9 mg for men

• 16 mg for women

• 7 to 16 mg for children depending on age

Roles 

• Participates in energy metabolism (proteins, lipids and carbohydrates)

• Enters the enzyme structure of the antioxidant defense system

• Participates in the production of insulin (regulation of blood sugar)

Food sources 

Manganese is found mainly in foods of plant origin such as nuts or cereal products, dried vegetables, certain fresh fruits and vegetables or even molluscs. 

Recommended nutritional intakes (anc)

• 3 mg for men

• 3 mg for women

• 1 to 3 mg for children depending on age

Roles 

• Prevention of cardiovascular diseases

• Prevention of inflammatory diseases

• Antioxidant (limits cellular aging)

• Strengthening the immune system

• Cancer prevention

Food sources 

Selenium is found in wheat germ, brewer's yeast, dried vegetables, shellfish, dried vegetables, seeds, whole grains, oysters and even eggs.  

Recommended nutritional intakes (anc)

• 60 mcg for men

• 50 mcg for women

• 20 to 50 mcg for children depending on age

Roles 

• Action on skin, nails and hair

• Antioxidant

• Strengthening the immune system

• Protein synthesis (cellular regeneration and wound healing)

• Development and maintenance of cognitive functions

Food sources 

Zinc is found in egg yolk, oysters, shellfish, legumes, oilseed fruits and even brewer's yeast. 

Recommended nutritional intakes (anc)

• 12 mg for men

• 10 mg for women

• 9 to 13 mg for children depending on age

Roles 

• Part of the composition of thyroid hormones (growth, thermogenesis and regulation of protein, carbohydrate and lipid metabolism)

• Regulation of the nervous system

• Regulation of the cardiovascular system

Food sources 

Iodine is found in seafood products such as seaweed, shellfish, unrefined sea salt, but also in vegetables.

Recommended nutritional intakes (anc)

• 150 mcg for men, women and children