The most famous..
Calcium : it enters into the good constitution of the skeleton, of course but a tiny part, associated with magnesium promotes sleep and therefore recovery.
Where can I find calcium?
Dairy products, green vegetables and fish.
Iron : mineral trace element present in small quantities in the body, iron is part of the composition of hemoglobin in red blood cells. It is essential for cell respiration and proper muscle functioning. Most of the time, iron deficiency leads to anemia. It also results in a lower resistance to infections, a reduced ability to exercise, a feeling of fatigue … When the iron deficiency is important, the intake only through food is insufficient.
The absorption of iron by the body is quite complex: the presence of vitamin C and vitamin B9 promote its absorption while coffee, tea and certain fibers slow it down.
How? ‘Or’ What
We must distinguish 2 types of iron in the diet: heme iron ue found in meat and fish (well absorbed by the body and non-heme iron contained in cereals, pulses, fruits and vegetables (less well absorbed by the body).
Magnesium : considered as a natural “anti-stress”, this mineral trace element is involved in the neuromuscular transmission of nerve impulses.
Where do we find it?
Mainly in cocoa (dark chocolate), pulses, whole grains (wholemeal bread, brown rice, lentils) and certain fruits such as bananas and prunes.
Copper : this trace element is essential among other things for the maintenance of bones and cartilages. It is involved in the mineralization of the skeleton. Essential in the health of the heart system, copper also plays an important role in the fight against infections.
Copper deficiency is very rare. In case of deficiency, it is anemia because copper helps in the absorption of iron. It can also cause heart problems, osteoporosis …
Where do we find it?
Chocolate, liver, oysters.
Zinc : it plays a major role in the metabolism of lipids, carbohydrates and proteins.
Where do we find it?
Oysters, offal, wheat germ, wholemeal bread, roast beef.
And those we know less
Boron : relatively unknown, boron is nevertheless essential to our entire body. Formation of the skeleton, red blood cells, use of fats and sugars … boron is involved at all levels in the proper functioning of our body.
Where do we find it?
cereals, fruits and vegetables (mushrooms, beetroot, etc.).
Iodine : iodine is a trace element essential for the production of thyroid hormones. These hormones are extremely important, for the development of the fetus (formation of the nervous system), at puberty and throughout our life.
Where do we find it?
Seafood products (algae are champions in all categories), dairy products, green beans, soya.
Manganese : it enters into the use of carbohydrates and lipids by the body and in the fight against free radicals. The body is visibly never deficient in manganese.
Where do we find it?
Nuts, cereals, whole wheat, pasta, rice, pineapple, spinach, soy. Certain mineral waters.
Potassium : its level should be monitored because a lack of potassium would lead to a risk of arterial hypertension. Potassium facilitates concentration and brain function.
Where do we find it?
Lots of fruits (especially bananas and strawberries) and vegetables.
Selenium : anti-oxidant, selenium protects our body from the effects of pollution. Its deficiency causes great fatigue and the body becomes more susceptible to infections.
Where do we find it?
Fish, whole grains.
Arsenic : it intervenes among other things in the maintenance of the skeleton. No arsenic deficiency has so far been observed.
Where do we find it?
Seafood, fish.
Lithium : there is some in the batteries but also in our organism! Lithium is important for nervous balance. We hardly ever miss it.
In case of deficiency, the diagnosis of your doctor and his prescription of food supplements will help you to rebalance the levels.
