Minerals

Minerals

Minerals are actively involved in the biochemical processes which ensure the functioning of our body. They are especially important for the transfer of the electrochemical signal in the muscle fibers, and nerve tissues.

VeschestvaMineralnye mineral substances serve as a catalyst for biochemical reactions in the body and the building blocks of the skeleton. In the body, they can not be synthesized, and their stocks are low. Therefore, minerals should be regularly ingested with food.

They can be divided into two groups: macronutrients and micronutrients. Daily demand for macronutrients is large enough. It is measured in milligrams or even grams. Such substances include calcium, iron, phosphorus, sodium chloride, magnesium and potassium.

Trace elements the body requires daily orders of magnitude smaller. This zinc, manganese, iodine and fluorine. All minerals in the body are in the form of salts.

Calcium is part of the bone and cartilage tissue, it contains up to 98 percent of its stock. He is responsible for the normal conduction in nerve and muscle tissues. Calcium salts have vegetables and cereals. But best of all calcium is absorbed from dairy products and eggs. Person needs about 900 milligrams of calcium per day.

Potassium ensures the normal functioning of the cardiovascular system. For the normal functioning of the heart muscle is very important to the proper ratio of potassium and calcium in the body. Imbalance or absence of one of the elements of cardiac activity can be broken. The daily need for potassium is 4 grams. Most of it is in potatoes, zucchini, dried apricots, raisins and black currants.

Phosphorus is a part of the body’s cells. Especially a lot of it in the bone and nerve tissues. Furthermore, it is included in the composition of adenosine triphosphate, which is involved in muscle contraction in the composition. Furthermore, phosphorus is actively involved in carbohydrate, fat and protein metabolism. At night people need about 900 g of phosphorus. Most of the phosphorus contained in the cheese, cottage cheese, milk, meat, liver, fish and eggs. Phosphorus from animal sources is absorbed better than from vegetable: beans, peas or cereal.

Sodium, which is contained in the salt, involved in the transport of substances into cells and also helps maintain the shape of the cells. Involved in the regulation of water metabolism, stimulates appetite. The daily requirement for salt is 10-15 g, in a hot climate, it is growing as a lot of salt lost in sweat.

Magnesium is directly involved in the processes of metabolism of calcium and phosphorus. It is located in the tissues and bones of the body. Absorbed mainly from plant foods: grains, beans and potatoes. At night a person need about 400 milligrams of magnesium.

Iron is a hemoglobin – a substance with which the erythrocytes are transported oxygen to body cells. Every day, the body must be supplied about 15 milligrams of iron. This substance is in the egg yolk, meat and poultry, cereals, vegetables and fruits. Most of it is in the liver and prunes. Of meat-eating human body can absorb a quarter of the iron contained therein, and of vegetables and cereals – no more than ten percent.

Fluoride – one of the elements which form the tooth enamel. Its deficiency can lead to diseases of the teeth. At night the body should be 3.2 milligrams of fluoride. He is in black and green tea, walnuts and seafood.

Iodine is part of the thyroid hormones. Sufficient dose of the substance – 200 micrograms. A lot of iodine in seafood, seaweed. In small quantities it is found in vegetables, milk, and raw eggs.

Copper is involved in hematopoiesis together with iron and vitamin C, for the synthesis of some enzymes and pigments of the skin, eyes and hair. At night the body needs about 2.5 milligrams of copper. In large quantities, it is contained in beef liver, whole grain bread, seafood, nuts and potatoes.

Zinc is involved in the formation of more than 80 enzymes and hormones, facilitates the work of muscles. The daily requirement for zinc – about 15 milligrams. Most of the zinc in meat, poultry, cheeses, cereals, seafood and walnuts.

Manganese helps the absorption of some vitamins and minerals, is involved in the regulation of carbohydrate and fat metabolism. With his participation secrete insulin – the hormone of the pancreas. Daily dose of this element – from 2 to 10 milligrams. Manganese is in cereals, nuts, vegetables, fruits and legumes. A lot of manganese in tea, cocoa and coffee.

There are about 30 different micro-and macro, without which the normal operation of all systems of the body can be broken. The whole set of these nutrients can be obtained, if included in the daily diet of foods of different categories. However, generally, it is very difficult, because calorie intake in a case of increase substantially. In addition, many products – seasonal, and is not always readily available.

Come to the aid multivitamin complexes, in which minerals are in the doses and proportions that satisfy the body’s need.

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