Minerals essentially have three physiological functions in the body:
- Structural functions – such as building up the compact bone at the outer part of the skeleton
- Regulatory functions – such as maintaining salt and water balance
- Role in the transmission of signals between cells and tissues.
Macronutrients and micronutrients
The nutritional content of foods can vary significantly depending on factors such as soil type, growing location, feed, fertilizer, and food processing methods.
Essential minerals
Calcium
- It is found primarily in the skeleton. A prolonged deficiency leads to reduced bone mass and an increased risk of fractures.
- Milk, cheese, legumes, leafy green vegetables, and nuts are important sources of calcium.
Phosphorus
- Phosphorus is important for normal skeletal development and growth. Phosphorus is also a component of our DNA and plays a role in ATP production.
- Phosphorus is found in protein-rich foods such as dairy products, fish, and meat.
Sodium
- Important for basal oxygen balance, blood volume, and osmotic pressure.
- An acute deficiency manifests as profuse sweating and prolonged vomiting.
- The main sources of sodium are table salt and most foods.
- In Sweden, we currently consume 12.5 grams of salt per person per day. The recommended amount is 6 grams!
Iron
- One of iron’s functions is to transport oxygen and electrons from the lungs to the cells. When there is an iron deficiency, oxygen transport is impaired, causing fatigue, paleness, and weakness. It can also lead to anemia.
- Iron deficiency is relatively common among women of childbearing age.
There are two types of iron: heme iron and non-heme iron.
Dietary composition plays a major role in the absorption of non-heme iron.
Sources of iron in the diet:
- Bread, whole grains, beans, wheat bran, sesame seeds, sunflower seeds.
- Meat and meat products. Meat is not only a good source of iron. It also contains easily absorbed heme iron, which stimulates the absorption of non-heme iron.
- Blood and offal
Recommended intake: 15 mg for women and 9 mg for men
Iron-rich foods
- Soybeans
- Beans
- Liver
- Blood dishes: blood pudding and palt bread
- Fortified cereal flakes, wheat bran, wheat germ, dry yeast
- Sesame seeds, pumpkin seeds, sunflower seeds, and nuts
- Whole-grain products
- Nettles
- Chickpeas
- Apricots