He human body depends on it essential minerals to coordinate functions as diverse as heartbeat, muscle contraction, memory, immunity and metabolism.
As posted on his X account Dr. William WallaceThese nutrients control the body’s “operating system” and act as key elements in a network that sustains life.
A magazine publication Nutrients supports this view by emphasizing this Mineral balance is essential for the optimal functioning of all body systems and that their appropriate contribution is crucial for the comprehensive health.
“The rise of dietary supplements is a response to evolving knowledge and increasing access to scientific information. However, it is evidence-based medicine.” Nutritional supplementation is not necessary in all cases“, emphasized the geneticist previously Jorge Dotto in a note Infobae.
According to Wallace, it is essential minerals They are not only involved in isolated processes, but intervene in every vital aspect of the body. He calciumFor example, it goes beyond its role in bones as it also controls nerve signaling, muscle contraction, blood clotting and hormone secretion. He magnesiumDescribed as a “silent multitasker,” it is necessary for hundreds of biochemical reactions, from energy production to DNA repair to blood pressure control.
He zinc It acts as an “on switch” for the immune system and helps build proteins, repair tissues, support growth, and regulate immune cells. He iron It is essential for oxygen transport because without it hemoglobin cannot perform its function and cells cannot produce energy. Other minerals such as potassiumHe sodiumHe copperHe iodineHe selenium and the phosphorus They play an equally important role in heart rate stability, fluid balance, red blood cell production, metabolism regulation and antioxidant protection.
The publication of Nutrients agrees with that Minerals are vital components of nutritionnecessary for bone formation, muscle and nerve function, water regulation and the activity of hormones and enzymes. In addition, he emphasizes that most people get enough minerals through a balanced dietalthough there are risk groups that require special attention.
As seen, everyone essential mineral fulfills specific and complementary functions.
He calcium According to Wallace, it not only strengthens bones, but also plays a role in nerve transmission and blood clotting. He magnesium It is involved in the activation of enzymes, DNA and RNA synthesis, hormone secretion and muscle contraction, as well as stabilizing cell membranes and modulating the movement of ions.
He zincaccordingly Nutrientsregulates more than 300 enzymes, influences the synthesis of proteins and nucleic acids and is essential for the maturation and function of T and B cells of the immune system. He iron It is essential for erythropoiesis and energy metabolism and its deficiency can alter immune cell proliferation and adaptive antibody response.
He potassium stabilizes the heart rate and fluid balance sodium regulates blood pressure and nerve impulses. He copper It is necessary for the production of red blood cells, collagen and antioxidant defenses, although excess can be harmful. He iodine It is used by the thyroid to regulate brain growth and development selenium It protects against oxidative stress and is involved in the activation of thyroid hormones and reproduction. He phosphorusAfter all, it is crucial for the structure of DNA, cell membranes and energy production.
The relationship between Minerals and the immunity is particularly relevant. Accordingly Nutrientsthe appropriate contribution of magnesium, zinc, copper, iron And selenium It is important for the function of the innate and adaptive immune systems. Magnesium regulates the function of various immune cells and modulates the inflammatory response, while zinc influences cytokine production, complement activity and antibody formation.
He copper maintains immune competence and its deficiency can affect humoral and cellular function. He iron It modulates the proliferation of B and T cells, and their excess or deficiency can affect susceptibility to infections. He seleniumbuilt into selenoproteins, regulates inflammation and immunity, and its deficiency is associated with reduced immune function and increased risk of viral diseases.
The scientific publication warns about this A deficiency in any of these minerals can affect immune competence or disrupt the regulation of systemic inflammation, while excessive supplement intake can be negative for the immune system.
“One of the biggest current risks is taking nutritional supplements without professional indication. Just because something is natural doesn’t mean it’s harmless.“, warned the nutritionist to this medium Laura Romano.
Although The majority of the population obtains the necessary minerals through food, Nutrients identifies different groups at risk of deficiency. These include people with chronic illnesses, older adults, pregnant women, people on vegetarian or vegan diets, and athletes on restrictive diets.
In these cases it is recommended Consult a nutritionist to adjust diet and consider supplementation only under medical supervisionBe careful of possible drug interactions.
The publication emphasizes that mineral content in foods can vary by region and diet, and that the absorption of some minerals, such as zinc, decreases with age. Therefore, nutritional monitoring in vulnerable groups is crucial.
The Mineral deficiencyAlthough they are rare in the general population, they can have serious consequences in at-risk groups. Nutrients points out that nutritional supplements should only be taken in exceptional cases when a deficiency has been diagnosed and always with a doctor’s prescription. Taking supplements indiscriminately can cause adverse effects such as: B. a reduced absorption of other minerals (e.g. an excess of zinc can reduce copper absorption) or an increased susceptibility to infections.
In the case of ironThe publication warns that uncontrolled nutritional supplementation can increase morbidity in certain infectious diseases, as pathogens also use this mineral to multiply. He selenium can be toxic in high doses, while the copper Too much can be harmful to your health.
“The evidence recommending the use of vitamin and mineral supplements in a healthy population without proven deficiency is inconclusive”remarked the clinician from Buenos Aires Hospital de Clínicas Ramiro Heredia.
Both Wallace and Nutrients agree that a balanced diet This is the best strategy to ensure adequate mineral intake. He magnesium It is found in fruits, vegetables, nuts, seeds and whole grains, although absorption can be reduced through cooking processes. He zinc It is found in abundance in meat, dairy products, eggs, nuts and whole grains iron It is found in red meat, legumes and green leafy vegetables.
He selenium It is obtained from foods such as oats, wheat, brown rice, sunflower seeds, Brazil nuts, fish and shellfish, although its content varies depending on the growing soil. He calcium It is found in dairy products, green leafy vegetables and nuts potassium in bananas, potatoes and legumes. He iodine It is found in fish, shellfish and iodized salt copper in liver, seafood, nuts and whole grains.
The general recommendation is to give priority to the variety and quality of food, to adapt the diet to individual needs and to avoid supplementation without professional indication.
“Even if they are over-the-counter supplements, you should not take supplements without medical supervision. Ideally, a professional should assess the needs, history and analyzes before recommending any type of nutritional supplement.“, emphasized Dotto.
At the end it is Minerals They act as an interconnected network that maintains health at all levels. When any one of these is missing or present in excess, the balance of multiple systems can be altered, highlighting the importance of maintaining one system correct and conscious nutrition.
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