Magnesium: on its own, it participates in more than 300 chemical reactions in the body. Half of it residing in bones and teeth, it plays a role in the production of energy inside cells, muscle relaxation, mood regulation, nerve conduction …
Calcium: without it, no growth of our bones or mineralization of the skeleton. It is therefore particularly important in children, adolescents, pregnant and breastfeeding women, the elderly. But it also has a primary function in muscle contraction.
Phosphorus: among other functions, it complements the action of the calcium in bone formation.
The iron : it is one of the constituents of red blood cells, which is why a deficiency exposes you to anemia, fatigue, poor defense of the body …
Sodium: it has a capital function since it participates in maintaining arterial pressure and in the transmission of nerve impulses. Its contributions are generally largely covered by our diet rich in salt. An excess exposes in particular to an increase in blood pressure.
Potassium: it is in opposition to sodium in cardiac function and the transmission of nerve impulses. Be careful, a lack or an excess of potassium can be the cause of heart problems!
Where are they found?
In our daily diet, provided we vary our menus …
Magnesium: its deficiency in industrialized countries is frequent because its main sources are too little consumed: whole grains, pulses, cocoa, certain mineral waters (Hepar type).
Calcium: it is found in dairy products, but also green vegetables, oleaginous fruits and in fish whose bones are eaten (sardines, anchovies).
Phosphorus: it is hidden in many foods such as dairy products, meat, fish, eggs …
The iron : the champion sources of iron are black pudding and liver, but if you don’t like them, know that red meat has plenty of them. On the other hand, the iron in Popeye’s spinach is actually very poorly absorbed (and moreover present in small quantities), just like that contained in lentils.
Sodium: the salt is the main source and, even in the case of cooking with little salt, we very rarely observe deficiencies.
Potassium: it is present in very high quantities in cooked white beans, baked potatoes with the skin, clams, spinach, bananas and, in general, in all foods of plant origin.
