Daily Medical Advices

Is it necessary to take mineral supplements?

In general, no it is not necessary if our complete and varied diet is mainly rich in fruits, vegetables and whole grains. Thus all our mineral requirements are covered but there may be special cases of deficiency that results in an extra dose supplementation or (recommended by a specialist) as in the case of iron deficiency anemia, osteoporosis and calcium deficiency magnesium, iodine in thyroid diseases, diabetes chromium or zinc in immune problems.

General functions of minerals

* Bone and dental structure.
* Regulation of water balance, acid-base and osmotic pressure.
* Nerve excitability, muscle contraction, transport …
* Immune system, cell growth.

Foods rich in minerals

* Calcium: seaweed, dairy products, sardines, sesame seeds, almonds and spinach provide us with a good dose of calcium.
* Magnesium: millet, rice, wheat and oat, soybeans and beans. Spinach, corn and banana
* Phosphorus: fish, whole grains, meat, soy.
* Potassium vegetables, dried fruits, potatoes, mushrooms, cabbage, bananas and vegetables in general.
* Sodium: Low Sodium foods are fruits, vegetables, cereals, legumes and seeds, by contrast are high in sodium sausages, cured meats, pickled, canned, prepared foods and table salt.
* Iron: a dose or important contribution of this mineral can be found in meat, soy, lentils, chickpeas, wholemeal bread, seaweed, spinach, millet and oats
* Zinc: Oysters, meat, sesame seeds and pumpkin bread.
* Selenium: nuts, seafood in general, milk and eggs.
* Fluoride: fish, tea and spinach, soybeans, wheat bread.
* Iodine: sea salt, fish, shellfish and seaweed.
* Manganese: black tea, whole grains, bananas, soya bean and sugar beet
* Copper: food such as cocoa, grains, vegetables, cheese and mushrooms provide us a good deal.

credit to: María Suriguez