Many diseases (thyroid disorders, osteoporosis, osteoarthritis, etc.) come either from excess or from deficiencies in trace elements and minerals, or imbalances between them”, insists Dr. Paul Dupont, former head of clinic in nutrition endocrinology. Just like vitamins, minerals and trace elements play a major physiological role within the body, and are essential for life. And like them, they are not produced by the body and must be provided by food. When it is balanced, it provides a sufficient quantity, knowing that the quantity of the necessary mineral elements is very variable.
Some must be present in large quantities (several hundred milligrams): these are the macroelements (or mineral salts). Others are useful in very small quantities (a few milligrams or less): these are the trace elements. While mineral salts play a role in the structure of our tissues, trace elements have an effect on the functioning of the endocrine glands and in the fight against oxidation.
Macroelements (minerals)
– Calcium : The most important. Plays a role in the contraction of our muscles (including the heart), hormonal secretions, the transmission of nerve impulses.
– Magnesium : one of the most important minerals. Acts on the muscles, the nervous system and the heart. Plays an anti-stress, anti-inflammatory and anti-allergic role.
– Potassium: involved in muscle contraction, nerve transmission, kidney function.
– Silicon: essential to the support of tissues, therefore to the structure of the skin, bones, cartilage.
– Phosphorus: active in all our cells, from the skin to the brain via the bones.
Trace elements
– Chromium: linked to the functioning of the pancreas and insulin.
– Copper: antiseptic and anti-inflammatory, makes iron assimilable, promotes the function of red blood cells, strengthens the body’s defenses.
– Iron : plays on the transport of oxygen and its use in the muscle.
– Iodine: necessary for the proper functioning of the thyroid.
– Manganese: intervenes in the production of collagen, fights against water retention, is a universal antiallergic.
– Selenium: antioxidant that protects against cell degeneration.
– Zinc: necessary for the proper functioning of the pituitary and pancreas.
– Fluoride: ensures the hardness of bones and tooth enamel.
– Cobalt: promotes digestion and the incorporation of iodine in the thyroid.
– Nickel: essential for the proper functioning of the endocrine glands.
– Sulphur: role of elimination of waste, detoxification of the liver.
– Lithium: essential for the nervous system.
– Carbon: stimulates the body’s defences, has an anti-infectious action on the digestive tract.
The most common deficiencies
Certain categories of populations are prone to impairments. This is the case of women, who often lack iron because, in order to keep the line, they rule out iron-rich foods such as liver, organ meats, red meat, dried fruits and fatty substances. However, a iron deficiency increases the risk of osteoporosis. Teenagers have insufficient calcium intake, even though this mineral is essential for their growth. Finally, it is not uncommon for older people to lack calcium or magnesium. All these populations can therefore be supplemented. Note that this supplementation with minerals and trace elements should not be done without the advice of a health professional. Firstly because it is a question of arriving at a balance, that is to say not being below or above the recommended intakes: one of the particularities of trace elements is that they can all cause significant disorders (immunity disorders, disturbances of the kidneys and the liver) when they are brought to too high rates. Then because there are risks of interactions between the different trace elements, or with certain drugs, which disrupt their absorption. As for minerals, some are subject to contraindications, especially in cases of renal failure.
