Iron, calcium, magnesium – why is this important
Our body needs a variety of nutrients to maintain health and proper functioning. Among them, minerals play a key role. In this article, we will look at three important minerals: iron, calcium, and magnesium. We will find out why they are so necessary, how their deficiency affects the body, which foods are the best sources of these minerals, and what the daily intake recommendations are.
The importance of iron for the body
The role of iron in the body
Iron is an essential trace element that performs the following functions:
- Oxygen transport: Iron is a key component of hemoglobin—the protein in red blood cells that carries oxygen from the lungs to all tissues.
- Metabolism: Participates in energy production processes and DNA synthesis.
- Immune function: Supports the function of the immune system, helping to fight infections.
- Cognitive function: Influences brain function, including memory and concentration.
Consequences of iron deficiency
Iron deficiency can lead to iron deficiency anemia, a condition characterized by:
- Fatigue and weakness
- Pale skin
- Shortness of breath during light physical exertion
- Dizziness and headaches
- Reduced immunity
- Impaired cognitive function
Women of childbearing age are particularly at risk of iron deficiency due to blood loss during menstruation, as well as pregnant women, children, and teenagers during growth periods.
Sources of iron
Iron in food comes in two forms:
-
Heme iron: Found in animal products and is better absorbed by the body.
- Red meat (beef, lamb)
- Liver and organ meats
- Poultry
- Fish and seafood
-
Non-heme iron: Found in plant-based foods.
- Legumes (lentils, beans)
- Dark green leafy vegetables (spinach)
- Nuts and seeds
- Whole grains
- Dried fruits (dried apricots, raisins)
To improve the absorption of non-heme iron, it is recommended to combine it with foods rich in vitamin C (citrus fruits, berries, bell peppers).
Daily iron intake recommendations
- Men over 18 years: about 8 mg per day
- Women 19-50 years: about 18 mg per day (due to menstruation)
- Women over 50 years: about 8 mg per day
- Pregnant women: about 27 mg per day
The importance of calcium for the body
The role of calcium in the body
Calcium is the most abundant mineral in the body and carries out the following functions:
- Building bones and teeth: About 99% of calcium is in bone tissue and teeth.
- Muscle function: Ensures contraction and relaxation of muscles, including the heart muscle.
- Nerve transmission: Helps transmit nerve impulses.
- Blood coagulation: Participates in the blood clotting process.
- Regulation of hormones and enzymes: Influences the secretion of certain hormones and the work of enzymes.
Consequences of calcium deficiency
Calcium deficiency can lead to the following problems:
- Osteoporosis: Decreased bone density, increased risk of fractures.
- Osteomalacia: Softening of bones in adults.
- Muscle spasms and cramps
- Heart rhythm disturbances
- Dental problems
Children and teenagers, the elderly, and postmenopausal women should pay special attention to their calcium intake.
Sources of calcium
- Dairy products: milk, yogurt, cheese
- Hard cheeses: parmesan, cheddar
- Dark green leafy vegetables: broccoli, kale
- Fortified foods: plant-based milks (soy, almond) with added calcium
- Canned fish with bones: sardines, salmon
- Nuts and seeds: almonds, sesame (tahini)
- Legumes: white beans, chickpeas
Daily calcium intake recommendations
- Adults 19–50 years old: about 1000 mg per day
- Women over 50 and men over 70: about 1200 mg per day
- Teenagers 9–18 years old: about 1300 mg per day
The importance of magnesium for the body
The role of magnesium in the body
Magnesium is involved in more than 300 biochemical reactions and plays an important role:
- Energy metabolism: Participates in the synthesis of ATP—the main source of energy in cells.
- Protein synthesis: Important for tissue growth and repair.
- Nerve and muscle function: Regulates nerve impulse transmission and muscle contraction.
- Blood sugar regulation: Influences the secretion and action of insulin.
- Maintaining cardiovascular health: Helps regulate blood pressure and heart rhythm.
- Maintaining bone health: Promotes calcium absorption.
Consequences of magnesium deficiency
Magnesium deficiency may manifest with the following symptoms:
- Muscle spasms and cramps
- Increased fatigue and weakness
- Heart rhythm disturbances
- Insomnia and sleep disorders
- Anxiety and irritability
- Headaches and migraines
- Osteoporosis (in combination with calcium deficiency)
Sources of magnesium
- Nuts and seeds: almonds, cashews, pumpkin seeds
- Whole grains: brown rice, oats, buckwheat
- Legumes: black beans, soy, chickpeas
- Leafy green vegetables: spinach, chard
- Bananas and avocados
- Dark chocolate: with high cocoa content
- Certain fish: salmon, mackerel
Daily magnesium intake recommendations
- Men 19–30 years: about 400 mg per day
- Men over 31 years: about 420 mg per day
- Women 19–30 years: about 310 mg per day
- Women over 31 years: about 320 mg per day
- Pregnant women: increased need to 350–360 mg per day
Iron, calcium and magnesium are three important minerals necessary to maintain health and proper functioning of the body. Their deficiency can lead to serious health problems, affecting energy metabolism, bone health, muscle and nervous system function.
To avoid a deficiency of these minerals, it is important to include in your diet a variety of foods rich in iron, calcium, and magnesium. A balanced diet, rich in vegetables, fruits, whole grains, protein products, and nuts, will help provide the body with the necessary nutrients.
If you suspect that you might have a deficiency of a particular mineral, it is recommended to consult a doctor and undergo the appropriate tests. In some cases, an additional intake of mineral supplements under the supervision of a specialist may be required.
Take care of your health, pay attention to your nutrition, and stay healthy!