Mineral salts are essential for the proper functioning of the human body and have a direct impact on physical performance. However, it is important to be aware of the need to replenish these nutrients.
Minerals are important nutrients for the proper functioning of a variety of biological processes in the body. But unlike vitamins, minerals are inorganic substances, meaning they are not produced naturally by the body. Therefore, it is necessary to be aware of the processes involved in the loss of these substances and their replacement.
Each type of mineral salt plays a specific role in the body's system. Some examples are:
- Calcium: strengthens bones and teeth, aids in coagulation and muscle contraction;
- Iron: transports oxygen in the blood and strengthens the immune system;
- Potassium: regulates water balance, blood pressure, and muscle function.
- Magnesium: produces energy, relaxes muscles, and participates in enzymatic reactions.
In addition to different functions, they have different classifications: calcium, potassium, chlorine, magnesium, phosphorus, and sodium are examples of minerals known as macrominerals, which are needed in greater quantities in the body. Iron, copper, zinc, selenium, chromium, and iodine are considered microminerals (or trace elements), which are essential for the body but in smaller quantities.
Regardless of their purpose and category, all salts are lost through natural physiological processes, such as sweat, urine, and feces, and are acquired solely from external sources, usually through diet and, when necessary, through synthetic supplementation. Signs of deficiency in these substances can vary, including symptoms of anemia, osteoporosis, cramps, hypertension, and blood clotting difficulties, among others.
Thus, during the digestion of foods containing these nutrients, the consumed components are broken down into smaller particles, releasing the nutrients that are absorbed by the body and transported through the bloodstream to perform their functions. Some of the most nutritious food sources of these substances include:
- Calcium: milk, cheese, yogurt, sardines, spinach, broccoli, sesame seeds;
- Iron: red meat, liver, beans, lentils, spinach, beets;
- Magnesium: almonds, Brazil nuts, avocados, bananas, cocoa, whole grains;
- Potassium: bananas, potatoes, avocados, coconut water, oranges, tomatoes;
- Zinc: seafood (such as oysters), red meat, nuts, pumpkin seeds;
- Phosphorus: fish, poultry, eggs, nuts, whole grains, dairy products.
However, when the diet does not meet the body's needs or in cases of excessive mineral loss, such as due to intense physical activity or specific medical conditions, supplementation may be necessary. It can be done through tablets, capsules, or liquid and intravenous solutions, always guided by a professional to avoid adverse reactions, such as metabolic imbalance.
The importance of minerals for athletes
On this Athlete's Day, celebrated annually on December 21, it is worth remembering that minerals are essential for physical performance and post-exercise recovery. They help regulate functions such as muscle contraction, hydration, and acid-base balance, as well as contributing to the transport of oxygen and nutrients in the blood.
However, practicing sports accelerates the loss of these nutrients, since increased sweat and urine production causes faster elimination of salts. In these cases, in addition to a balanced diet, it is worth considering replenishment with isotonic drinks or supplements, especially during intense or long-lasting activities, but, of course, always based on professional guidance.
cc: pexels-olly-3756042