Composition, the richest in calcium, magnesium …

It is recommended to drink 8 water glasses of 200 ml of water per day, Or about 1.5 liters on a daily basis (recommendations for an adult). We indeed eliminate 2.5 to 3 liters of water per day via sweating, breathing, excretions …: we must therefore maintain a constant amount of water. Note that many foods such as fruits and vegetables contain water and also hydrate our body which is 65% water. But Why is it essential to drink water? Water ensures the maintenance of our body at constant temperature, helps to eliminate waste, facilitates digestion and transit and above all, it is necessary for the transport of nutrients (proteins, lipids, carbohydrates, vitamins, minerals …) essential to the proper functioning of cells. And all that, without containing the slightest calorie! What minerals is water composed? What is the difference with spring water? What is so-called sodium water? And bicarbonated water? Answers.

Mineral water is drinking water that responds to a very strict European regulations : It can only come from an underground aquifer, must be made up of any risk of human pollution and must not undergo any disinfection treatment. Mineral water is thus the subject of regular “quality controls” from its exit from the source to its traffic jam. Besides, we say that Its mineral composition is stable Since each brand of natural mineral water corresponds to a source and its mineral content does not vary over time, which is interesting for people whose health requires a specific diet. For example, sulfated waters have a laxative effect, others improve calcium intake, others still weakly mineralized, are suitable for preparing bottles.

Natural mineral waters are composed of minerals – elements necessary for the proper functioning of the body – such as calcium, magnesium, bicarbonates, sodium, sulfate, potassium, nitrate, silicon or fluorine in more or less large quantities according to the source. We distinguish Natural mineral waters of spring water : The former are not characterized their original purity and their composition in minerals and stable trace elements, while the latter do not have a necessarily constant mineral composition in time. Even if the two waters can be consumed without problem by humans (they are both of underground origin and microbiologically healthy), spring water only meets the potability criterion, but does not necessarily have a beneficial effect for health (just like tap water). Good to know: In France, spring water cannot bear the name “mineral”, only if it is recognized as being beneficial for health by the Academy of Medicine.

Calcium is a constituent of the bone and plays a role in muscle contraction. Calcium needs are therefore particularly important during growth, in children and adolescents, in pregnant women who are breastfeeding, as well as in the elderly whose bones are weakened. Moreover, water enriched with calcium helps prevent osteoporosis. If the main food sources in calcium are dairy products, pulses or certain green vegetables and fruits, certain waters are excellent calcium intake. What are the richest calcium waters? Water is said to be “rich in calcium” when it contains Over 150 mg of calcium per liter.

Magnesium is involved in the transmission of nerve impulses and in muscle relaxation in particular. In addition to compensating deficiencies, a magnesium intake can be offered in particular to fight against fatigue, to reduce anxiety and to treat constipation. The recommended daily magnesium dose is 420 mg in men, 320 mg in women, 400 mg in adolescents, pregnant or breastfeeding. It is said that a water rich in magnesium contains more than 50 mg/L magnesium. Good to know: Rich in calcium or magnesium, mineral waters should however be consumed in moderation, alternating with low mineralized water. So what are the waters richest in magnesium?

Almost all of mineral waters have iron, but in quantities so tiny that they do not allow to constitute iron reserves. Only food makes it possible to fill the iron requirements, mineral particularly present in the offal, the sausage, red and white meats, fish and seafood, eggs, legumes and spinach and peas. However, drink water a little richer in iron than the others (they are called ferruginous waters) is advised for people anemirated or defined in iron. In addition, pregnant women are advised to drink water rich in iron and magnesium (like the hepar) during the first part of their pregnancy.

However, some may suit you better according to your state of health. Thus, if your sodium intake (salt) should be limited due to a cardiovascular problem, for example, you must be careful not to consume water too rich in sodium. Water containing more than 200 mg/l of sodium is not recommended on a daily basis (Vichy, Saint-Yorre (1744 mg/l), Badoit (171 mg/l) extremely rich in sodium). Prefer water with a sodium content lower than 20 mg/L which are said to be “low in sodium”. Besides, they generally contain the mention “suitable for a diet poor in sodium”. Good to know: The recommended contributions are 5 to 8 g per day and up to 10 g for great athletes. The minimum vital threshold is 2 g.

Are you subject to stomach burns and digestive problems? The so -called “bicarbonate” waters can help you. Indeed, many foods that we consume on a daily basis release acids (animal proteins, cereals, savory foods …). And unless we ingest tons of fruits and vegetables to compensate, the body can quickly find itself in chronic acidosis. Mineral water bicarbonates are then interesting to neutralize these acids. To combat acidosis, water must bring at least 1000 mg/l of bicarbonates, more than 1500 mg/L in the ideal.

Fluor contents, chlorides and nitrates can be a problem as soon as they are too large. In excess, the fluorine can thus cause disorders of the quality of the enamel of the teeth while in small quantities, it participates in the prevention of dental cavities. Fluorized waters are not recommended for infants and children with fluorine supplementation in parallel. Moreover, the regulations require to affix the mention “contains more than 1.5 mg/l of fluorine: is not suitable for infants and children under 7 years for regular consumption”. As to to chlorides and nitratestheir contents should not exceed 40 mg/l and 5 mg/l respectively. Look at the labels of your waters, many sparkling natural mineral waters are very rich in chlorides.

Diuretic water increases the flow and the volume of urine, therefore the elimination of urea and uric acid. In other words, it promotes the drainage of the body, the elimination of metabolic waste and makes it possible to fight against water retention. It is the waters rich in minerals (sulfates, magnesium, bicarbonates) that have the most diuretic properties. We should not consume only diuretic waters: alternate with weakly mineralized waters, which have less than 500 mg of minerals/L such as Mont-Roucous, Volvic or Evian. What are the richest waters in sulfates and therefore the most diuretic?

Gas or sparkling waters contain as their name suggests carbon or carbon dioxide (CO2). We distinguish gaseous natural waters like Saint-Yorre, Vichy, Perrier or Quézac, (their gas naturally comes from the source of water: it is thanks to terrestrial volcanic action) from gasled or sparkling waters such as badit or salvetat (their gas is added to the factory at the time of traffic jam). In this second case, manufacturers are required to inform the consumer via the mention “with gas addition” and cannot call their “naturally gaseous” water.

• Do they contain minerals? Of course, the sparkling waters cross the rock and take care of minerals such as calcium, magnesium, sodium, potassium, fluorine … Their mineral content depends on the brands, be sure to read the labels well.
• What are their benefits? Sparkling waters are often rich in bicarbonates: their antacid action facilitates digestion. However, consuming too much sparkling water can have the opposite effect and cause bloating. In addition, as they contain more salt than flat waters, it is not recommended to consume exclusively sparkling water: it is better to alternate with flat mineral water.