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In the previous article we were talking about all the vitamins that the body needs, what happens when you lack them and in what foods you can find them.
If you are interested you can read it here:VITAMINS. THE ESSENTIAL NUTRIENTS FOR THE BODY.
In today's article we are going to talk about MINERALS , inorganic chemical elements also called OLIGOELEMENTS , which reach us, above all, through plants and, therefore, through food.
As with some vitamins, certain minerals are essential for hundreds of vital processes in humans.
We propose you a trip through the most important.



Function: it is the component of bones and teeth, it transmits nerve impulses and regulates muscle contractions. It is better absorbed in the presence of vitamin D and phosphorus.
Deficiency: can cause deformity in adults and children and osteoporosis.
Foods that contain it: dairy products and if you are lactose intolerant, most vegetable drinks are fortified with calcium. Nuts, legumes, meat, cereals and soy products.


Function: helps to produce insulin, protein, fat and carbohydrates.
Deficit: high cholesterol levels and problems with glucose.
Foods that contain it: black pepper, brewer's yeast, germ of wheat, nuts, whole grains, legumes, brown sugar, mushrooms, cheese.


Function: it helps bone mineralization, it is antioxidant (eliminates free radicals) and anti-inflammatory. Maintains healthy immune and nervous system and blood vessels. Regulates cholesterol levels and prevents blood clots.
Deficiency: it is very rare and can cause anemia and osteoporosis.
Foods that contain it: cashew nuts, lentils, mushrooms, peanuts, chocolate, shellfish, seeds.


Function: produces hemoglobin. It carries oxygen to the cells.
Deficiency: It is quite common in women due to menstrual losses and in pregnant women and is usually caused by nutritional deficiency. Its symptoms, among others, are fatigue, lack of appetite, unstable body temperature, poor mental clarity.
Foods that contain it: fortified or whole grains, legumes, turkey, chicken, clams, mussels. Taken with foods containing vitamin C (broccoli, kiwi, tomato, orange, etc.) helps its absorption.


Function: it is a mineral necessary for more than 300 biochemical reactions in the human body. It helps the formation of the skeleton and soft tissues. Strengthens teeth and bones.
Deficit: poor digestive absorption, loss of appetite, nausea, vomiting, diarrhea, fatigue, kidney problems.
Foods that contain it: algae, chocolate, banana, wheat germ , almonds, cashews, sunflower seeds, potatoes.


Function: antioxidant and for the proper functioning of the thyroid gland. It acts in accordance with vitamins C and E.
Deficiency: it is very rare and would affect the immune system. As a supplement, it is only recommended to take it in a multivitamin unless it is under the supervision of a doctor.
Foods that contain it: cereals (wheat germ), shellfish (crab, shrimp and prawns), tuna, garlic.


Function: It is involved in the functioning of nerve impulses and muscle contraction. Regulates body fluids and also blood pressure.
Deficit: headaches, nausea, fatigue, cramps, dizziness and fainting.
Foods that contain it: salt, soy sauce.


How it works: helps heal wounds. Participates in the healthy functioning of blood vessels, skin, nails and hair. It is also involved in cell reproduction, tissue growth, sexual maturation and the senses of taste and smell. It is associated with more than 100 enzymatic reactions in the human body.
Deficit: infections. In vegetarians, continuous diarrhea and malnutrition can cause growth retardation, alopecia and skin and mucosal disorders.
Foods that contain it: seafood, cereals, nuts, legumes.


Function: for the good and healthy functioning of the thyroid gland.
Deficit: everything related to the thyroid: hypothyroidism, hyperthyroidism, goiter , cognitive impairment in children, etc.
Foods that contain it: algae (kelp, arame, hiziki, wakame and jambu), crystallized salt from Himalaya, blueberries, potatoes, organic strawberries, organic white beans.


Function: acts in the formation and maintenance of the bone system.
Deficiency: it is very rare.
Foods that contain it: those that are rich in protein. Salmon, chicken, turkey, sunflower seeds, eggs, chocolate, walnuts, almonds, hazelnuts, corn, beans, cheese, sardines, raisins, plums, dried figs, dates, coconut.


It is a good question to know when we need to take a vitamin and mineral supplement, the so-called“ multivitamins ”. The thing to remember is that supplements are not a substitute for a balanced diet.
- In strict vegetarian diets
- In fat-free diets
- In certain diseases that cause a bad absorption of nutrients.
- During lactation, pregnancy or adolescence.
- In the elderly.
- In children from 1 to 3 years old who do not drink milk in their diet.


We show you all the LUMEN products that can help you, in some moments that you need it, complementing your diet:
NATURJUVELAX: multivitamin and mineral complex.
ONLINE SHAKE STEVIA: hypocaloric shake rich in proteins, vitamins and minerals.
ONLINE SHAKE: hypocaloric shake rich in protein , vitamins and minerals with chocolate flavor.
NECTASOY: powdered soy milk with vanilla and cinnamon flavor.
ESPIRUMAX Z: Spirulina alga with Zinc
TEROS 15: with shark cartilage, dolomite, chondroitin, glucosamine, vitamin C and minerals.


As we explained in the previous article about vitamins and in this one about minerals, the most important thing is TO HAVE A HEALTHY AND BALANCED DIET that naturally provides you with everything your body needs to be healthy and agile, without forget about EXERCISE and the SUN, an inexhaustible source of energy.
If you think we have left an essential mineral for the organism unnamed, leave it in the comments tell us your experience.

LUMEN Productos Holísticos
C/ Federico García Lorca 148
+34 622 812 545


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