Minerals are essential elements for the functioning of the body. They need to be consumed daily to reach the minimum required amounts.
Minerals in the body can be classified into two groups depending on the amounts in which they should be ingested:
- Microminerals: they are needed in amounts of less than 100 mg
- Macrominerals: they are needed in amounts of more than 100 mg
In this post, we will begin explaining the properties and characteristics of magnesium and calcium.
Magnesium:
What is it?
Magnesium is a mineral that is highly important in the body, being one of the most abundant. It is considered a macromineral; that is, it should be consumed in an amount greater than 100 mg per day.
Metabolism:
When calcium is absorbed into the body, it is transported to different tissues. The main tissue to which it is transported is bone tissue (approximately 65% of total magnesium is found in the bones). Magnesium is regulated by the kidneys. Approximately 97% of the magnesium in the body is reabsorbed. A certain amount is excreted through the urine.
What are its main functions?
Among the most notable functions that magnesium performs in the body are the following:
- It is involved in and essential for a large number of physiological and metabolic functions that take place daily. For example, it helps regulate blood pressure.
- It participates in the process of transmitting nerve impulses; muscle contraction and relaxation.
- It forms part of the structures of some cell membranes linked to certain phospholipids.
- It helps produce energy at the cellular level
- It promotes the formation of different proteins.
- It has anti-inflammatory properties.
- It contributes to the activation of enzymes responsible for releasing glucose.
Sources of magnesium:
- Green leafy vegetables: spinach, arugula.
- Nuts: hazelnuts, pistachios, walnuts, peanuts.
- Avocado
- Legumes (chickpeas, lentils).
Daily recommendations?
Depending on the individual’s sex, physiological state, age, etc., general recommendations may vary, and the need for minerals in the body may also vary from one individual to another. In general, an intake of 300 mg per day is recommended.
Calcium:
What is it?
Calcium is a macromineral that plays a fundamental role in the formation and maintenance of bones and teeth, among many other functions. In childhood and adolescence, that is, during growth stages, calcium plays a fundamental role. In addition, during old age, it is important to provide adequate calcium levels in order to prevent diseases such as osteoporosis.
Metabolism:
When it is absorbed into the body, once the concentration has exceeded 1000 mg, it is transported to the different tissues from the extracellular fluid. The amount of calcium at the extracellular level is balanced with the concentration of bone calcium.
Vitamin D is needed to fix calcium.
What are its main functions?
The main functions of calcium in the body are as follows:
- The main and most relevant function of this mineral is that it forms part of bone tissues (bones and teeth). 99% of the body’s total calcium is found here.
- Calcium acts as an intracellular messenger. It enables the expression of certain proteins.
- It is a stabilizer and activator of proteases.
- It is used to carry out other functions such as different glandular secretions, muscle contractions, etc.
Sources of calcium:
The main food sources of calcium are:
- Dairy products: cow’s and goat’s milk, cheese, yogurt
- Vegetables such as kale, collard greens, or spinach.
- Fish: herring, sardines.
- Legumes: soybeans, chickpeas, beans.
Daily recommendations?
The recommended daily calcium intake is 1200 mg.
