Myths about iodine, iron and calcium
All minerals are important
We are often led to believe that there are important and less important minerals. However, looking at individual substances in isolation from one another does not do justice to the complex role of minerals in the human body. It is true that the importance of individual minerals varies depending on the phase of life, gender and individual health conditions.
An iodine deficiency during pregnancy can lead to severe neurological damage in the child.
Ultimately, however, every mineral contributes to the big picture. One example of this is the electrolyte balance, in which sodium, potassium, calcium and magnesium play a part. Together they ensure the maintenance of the water balance, muscle contraction and nerve impulse transmission.
Iodised salt is not harmful to health
As a trace element, iodine is essential for the proper functioning of the thyroid gland. An iodine deficiency can lead to a variety of health problems. An iodine deficiency has serious consequences, especially during pregnancy. In an expectant mother, iodine deficiency can result in severe neurological damage and growth retardation in the child.
Before the introduction of iodised salt, iodine deficiency diseases were widespread and also affected the Swiss population due to the naturally iodine-deficient soil. Despite the proven effectiveness of this measure, the fortification of salt with iodine continues to cause uncertainty. It is often assumed that the consumption of iodised salt leads to iodine hypersensitivity or even an iodine allergy.
Sufficient calcium intake at a young age is essential to reduce the risk of osteoporosis later in life.
According to current studies, however, any reactions are not related to iodine. Rather, they are due to food allergies and allergies to other ingredients. Concerns about hypersensitivity to iodine in food are also unfounded. This is because the amount of iodine contained in fortified salt is regulated by law. With the recommended consumption of iodised table salt, it is sufficient to prevent a deficiency without the risk of an overdose.
Calcium is not only found in dairy products
Calcium forms the basis for a strong skeleton. It also supports muscle contraction, the transmission of nerve signals, blood clotting and the maintenance of a normal heart rhythm. Adequate calcium intake at a young age is therefore essential to reduce the risk of osteoporosis and other ailments in later life.
In fact, milk, yoghurt, cheese and other dairy products are excellent sources of calcium. However, many plant-based foods are also rich in calcium. These include green leafy vegetables, broccoli and kale, nuts, especially almonds, and mineral-enriched plant-based milk alternatives.
Mineral water should not be missing from the list of calcium suppliers either, with an average of around 200 milligrams of calcium per litre. At an average of 70 milligrams, Swiss tap water contains comparatively little calcium. However, as part of a healthy and balanced diet, tap water can also contribute to an adequate calcium intake.
Our body not only utilises animal iron
Iron is crucial for the formation of haemoglobin, which transports oxygen in the blood. It is present in two forms in our food. The haem iron in animal products and the non-haem iron in plant sources such as lentils, beans, tofu, pumpkin seeds and quinoa.
While haem iron is indeed more easily absorbed by the body, the bioavailability of non-haem iron can be increased by a simple trick. You can boost iron absorption by combining plant-based sources of iron with a vitamin C-richfood.
- You do not need to test every food for its mineral content. A balanced and varied diet is usually sufficient to optimally cover the nutrient requirements. Specific recommendations for your child can be found on the website of the Swiss Society for Nutrition (SGE). Using the search function you will find under
«Nutrition for children» for detailed recommendations for each age group. - Regardless of age, a balanced mixed diet should be aimed for. Wholemeal products, pulses, vegetables and lean protein form the basis of this. Variety and diversity in the diet help to fulfil nutrient requirements.
- An adequate intake of vitamin D can improve the absorption of calcium in the intestine and thus maximise its health benefits. Orange juice is often associated with improved absorption of iron. However, the 37 mg per 100 ml it contains can be surpassed by a variety of foods that also contain less sugar. For example, chilli peppers and broccoli each provide over 100 mg of vitamin C. Strawberries and whole oranges still provide just under 50 mg per 100 g.
- Look out for signs of mineral deficiencies in your child, such as tiredness or difficulty concentrating. Before deciding on supplements, be sure to discuss them with a healthcare professional.
