Food – the main source of useful elements for the functioning of the body. Minerals have no energy value, but are an integral part of human life. They participate in all metabolic processes, regulate the water-salt balance, the cardiovascular system, and trigger the action of vitamins. With their deficiency or excess in the body, a failure occurs. Conventionally, minerals are divided into macro and microelements. They differ in that the former are found in foods in significant doses, and the latter in very small doses. More than 30 trace elements are vital – chromium, nickel, iron, iodine, etc.
At estet-portal.com you will learn the important role of minerals that they perform for us.
- What is the role of minerals in the body
- Useful properties of minerals – macronutrients
- Minerals – micronutrients and their role
What is the role of minerals in the body
Minerals enter the body through food and water. They are necessary no less than vitamins, proteins, carbohydrates. Perform the following functions:
• regulate cell pressure and salt metabolism;
• ensure the proper functioning of the digestive system;
• regulate the hematopoietic process and coagulation;
• take part in the formation of bone tissue.
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The content of macroelements in the body is more than 0.01%, and microelements is less than 0.01%. A number of minerals have been found in human nature, the role of which has not yet been established. Perhaps they get there due to environmental pollution, for example, cadmium, mercury, lead – poisonous metals.
Mineral substances, depending on the type of food, are:
• alkaline character – sodium, magnesium, calcium, are found in milk, cottage cheese, kefir, fruits and berries;
• acid character – phosphorus, sulfur. Present in fish, eggs, cottage cheese, cheese, cranberries, legumes, bakery products.
Useful properties of minerals – macronutrients
Our body contains iodine, calcium, phosphorus, and iron in reserve. The rest of the minerals come from food. Each of the elements has its purpose and role in the body. There are 7 essential macronutrients:
Calcium
– the main component of bone tissue, activates the work of enzymes and hormones, is involved in blood clotting. The daily requirement is 700 mg. Contained in hard cheese, spinach, fish, nuts. With a large intake of fat, the absorption of calcium decreases.2. Sodium
– an active participant in water-salt and an auxiliary component of intracellular metabolism. The required amount is 1 g per day. Found predominantly in salt, the average person consumes 4 g of sodium.3. Potassium
– enhancer of urination, ensures the normal functioning of blood circulation, starts the processes of nervous excitation in the muscles 3 g per day – norm. A large amount of potassium in dried fruits, potatoes, radishes, tomatoes, currants.
4. Magnesium
– normalizes the state of the nervous system, normalizes blood pressure, thins the blood. Daily dose – 400 mg. Natural sources: spinach, beans, beans, poultry, pork, buckwheat, rye flour bread.
5. Phosphorus
– responsible for the functions of the CNS. The body's need for 1200 mg per day increases with physical activity. An excess of phosphorus is dangerous for children of the first year of life, because. it reduces the amount of calcium. Contained in many products, so deficiency is almost impossible.
6. Chlorine
– forms hydrochloric acid in the stomach. The daily dose for an adult is 5-7 gr. If you use salt then additional sources are not required.
7. Sulfur
– participates in the formation of insulin, is included in the structure of amino acids. 1 g – daily human need. Found in protein foods, cereals, meat, fish.
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– is part of hemoglobin, enzymes that are responsible for the respiratory processes in cells. When drinking strong tea, the absorption of iron decreases. Fruit juices increase digestibility. High content in the liver, seafood, buckwheat, rye flour bread. shield from many diseases
– takes part in the production of insulin and vitamin B12, affects hematopoietic processes, with a sufficient amount of iron. Contained in peas, liver, potatoes.
Copper
– affects the functioning of the liver, immunity and endocrine system. Iodine – forms thyroxine – thyroid hormone, regulates its work. With an element deficiency, the structure of the thyroid gland changes. It enters the body with water, food and air. Sources: cod liver, iodized salt, seafood, yogurt.
Fluorine – forms bones, tissues of teeth. It comes with water, with a lack of destroyed tooth enamel, there are problems with teeth, caries.
Zinc – the highest concentration in the pancreas, is responsible for the production of insulin, is involved in metabolic processes. Products containing the element: seeds, whole grain flour products, eggs.
Manganese – serves to activate enzymes, found in broccoli,
Mineral deficiency is dangerous, as is their excessive use. It is almost impossible to get an excess amount from food, but if you use vitamins and dietary supplements, then you are threatened with an overdose of some elements. ensuring its normal functioning from day to day. Remember that the abuse of coffee, alcohol and smoking interfere with their digestibility.
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