Minerals and dietary supplements: important elements for the body
I. The role of minerals in maintaining health
Minerals are inorganic substances necessary for the normal functioning of the body. They participate in numerous biochemical processes, support the structure of tissues, regulate water balance, nervous conductivity and immune function. Unlike vitamins, minerals are not destroyed when heated and not synthesized by the body, so they must be obtained with food or additives.
IA Macroelements: The basis of life
Macro elements are necessary for the body in relatively large quantities (more than 100 mg per day). They play a key role in building tissues, maintaining electrolyte balance and regulation of physiological functions.
IA1. Calcium (CA): fortress of bones and teeth, nervous conductivity
Calcium is the most common mineral in the body, about 99% of which is contained in bones and teeth. It provides their strength and density. In addition, calcium is necessary for:
- Muscle contraction: Calcium is involved in the mechanism of contraction of muscle fibers, including the heart muscle.
- Nervous conduction: Calcium regulates the transmission of nerve impulses, ensuring the normal functioning of the nervous system.
- Blood coagulation: Calcium plays an important role in the cascade of blood coagulation, necessary to stop bleeding.
- The functioning of enzymes: Calcium activates many enzymes involved in various metabolic processes.
Calcium sources: Dairy products (milk, cheese, yogurt), green leafy vegetables (cabbage, spinach), fish with bones (sardins, salmon), enriched products (tofu, orange juice).
Calcium deficiency: It can lead to osteoporosis (a decrease in bone density), muscle cramps, nervous excitability, arrhythmias. Long -term calcium deficiency in children can slow down growth and development.
IA2. Phosphorus (p): energy and cell structure
Phosphorus takes the second place in terms of prevalence among minerals in the body. About 85% of phosphorus is contained in bones and teeth, where it plays a structural role. Phosphorus is also necessary for:
- Energy production: Phosphorus is part of ATP (adenosine triphosphate), the main source of energy for cells.
- Buildings of DNA and RNA: Phosphorus is an integral part of nucleic acids that store genetic information.
- PH regulation: Phosphorus is involved in maintaining the acid-base balance in the body.
- Oxygen transportation: Phosphorus is part of phospholipids forming cell membranes, which are involved in the transportation of oxygen.
Sources of phosphorus: Meat, poultry, fish, eggs, dairy products, nuts, seeds, legumes.
Phosphor deficiency: It is rare, since phosphorus is widespread in food products. However, with some diseases (for example, with alcoholism) and taking certain drugs, a deficiency can develop, manifested by weakness, fatigue, pain in bones, muscle weakness.
IA3. Magnesium (MG): muscle function, nervous system, blood sugar regulation
Magnesium is involved in more than 300 biochemical reactions in the body. It is necessary for:
- Muscle function: Magnesium promotes muscle relaxation, preventing cramps and cramps.
- Nervous system: Magnesium regulates nervous conductivity, soothes the nervous system and improves sleep.
- Blood sugar regulation: Magnesium improves insulin sensitivity, helping to maintain a normal blood sugar.
- Heart health: Magnesium is involved in the regulation of heart rhythm and blood pressure.
- Protein synthesis: Magnesium is necessary for the synthesis of proteins involved in various functions of the body.
Sources of magnesium: Green leaf vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes, whole grain products, avocados.
Magnesium deficiency: It can be manifested by fatigue, muscle convulsions, nervousness, insomnia, arrhythmia, increased blood pressure.
IA4. Sodium (Na): water balance, blood pressure
Sodium is the main electrolyte of extracellular fluid. He plays an important role in:
- Regulation of water balance: Sodium holds water in the body, maintaining the normal volume of blood and other fluids.
- Nervous conduction: Sodium is necessary for the transfer of nerve impulses.
- Muscle contraction: Sodium is involved in the mechanism of muscle contraction.
- Blood pressure regulation: Sodium affects the volume of blood and blood vessels, thereby regulating blood pressure.
Sodium sources: Salt (sodium chloride), processed products (chips, sausages, canned food).
Excess sodium: It can lead to increased blood pressure, fluid retention in the body, edema.
Sodium deficiency: It is rare, most often with intense physical exertion, vomiting, diarrhea, diuretics. It is manifested by weakness, dizziness, muscle convulsions, nausea.
IA5. Potassium (k): heart rhythm, muscle function, blood pressure
Potassium is the main electrolyte of intracellular fluid. It is necessary for:
- Heart rhythm regulation: Potassium plays an important role in maintaining normal heart rhythm.
- Muscle function: Potassium is involved in the mechanism of muscle contraction.
- Nervous conduction: Potassium is necessary for the transfer of nerve impulses.
- Blood pressure regulation: Potassium helps to reduce blood pressure.
Sources of potassium: Bananas, avocados, potatoes, sweet potatoes, spinach, legumes, dried fruits (dried apricots, raisins).
Excess potassium: It can lead to arrhythmia, muscle weakness, nausea, vomiting.
Potassium deficiency: It can be manifested by weakness, fatigue, muscle convulsions, arrhythmia, high blood pressure.
IA6. Chlorine (CL): water balance, gastric juice
Chlorine is the main anion of extracellular fluid. He participates in:
- Regulation of water balance: Chlorine holds water in the body, maintaining the normal volume of blood and other fluids.
- Digestion: Chlorine is part of the gastric juice (hydrochloric acid) necessary for digestion of food.
- PH regulation: Chlorine is involved in maintaining the acid-base balance in the body.
Sources of chlorine: Salt (sodium chloride), sea water, some vegetables.
Excess chlorine: It is rare, most often with dehydration.
Chlorine deficiency: It is rare, most often with vomiting, diarrhea, diuretics.
IA7. Sulfur (s): proteins, enzymes, vitamins
Sure is a component of many proteins, enzymes and vitamins. It is necessary for:
- Buildings of proteins: Sulfur is part of the amino acids of cysteine and methionine, which are construction blocks of proteins.
- The functioning of enzymes: Sure is a component of many enzymes involved in various metabolic processes.
- Synthesis of vitamins: Sure is necessary for the synthesis of some vitamins, such as biotin and thiamine.
Sources of sulfur: Meat, poultry, fish, eggs, dairy products, legumes, cruciferous vegetables (broccoli, cauliflower).
Sulfur deficiency: It is rare, since sulfur is widespread in food products.
IB trace elements: necessary in small quantities, but extremely important
Microelements are necessary for the body in very small quantities (less than 20 mg per day). Despite this, they play an important role in various biochemical processes.
IB1. Iron (Fe): oxygen transportation, energy
Iron is an important component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to other tissues of the body. Iron is also necessary for:
- Energy production: Iron is involved in the work of enzymes necessary for energy production.
- Functioning of the immune system: Iron supports the normal operation of immune cells.
- Brain development: Iron is necessary for the normal development of the brain in children.
Iron sources: Meat (especially red), poultry, fish, legumes, green leafy vegetables (spinach), enriched products (cereals). There are two types of iron: hemal (contained in products of animal origin and is better absorbed) and non -meter (contained in products of plant origin and is worse absorbed). The absorption of a non -meter iron can be improved by using it with vitamin C.
Iron deficiency: It can lead to iron deficiency anemia, manifested by fatigue, weakness, pallor of the skin, shortness of breath, headache, dizziness.
Excess iron: It can be toxic and lead to damage to organs (liver, heart, pancreas).
IB2. Zinc (ZN): immunity, growth and development, wound healing
Zinc is involved in more than 300 enzymatic reactions in the body. It is necessary for:
- Functioning of the immune system: Zinc maintains the normal operation of immune cells.
- Growth and development: Zinc is necessary for normal growth and development, especially in children.
- Wound healing: Zinc accelerates the healing of wounds.
- Taste and smell: Zinc affects the perception of taste and smell.
- Synthesis DNA and RNA: Zinc is necessary for the synthesis of nucleic acids that store genetic information.
Sources of zinc: Meat, poultry, fish, seafood (especially oysters), nuts, seeds, legumes, whole grain products.
Zinc Deficit: It can lead to a weakening of immunity, slowing down growth and development, deterioration in healing of wounds, loss of taste and smell, skin rashes.
Excess zinc: It can lead to nausea, vomiting, diarrhea, headache, reduction of immunity.
IB3. Copper (CU): the formation of red blood cells, the function of the nervous system
Copper is necessary for:
- Formation of red blood cells: Copper is involved in the synthesis of hemoglobin.
- Functioning of the nervous system: Copper supports the normal functioning of the nervous system.
- Antioxidant protection: Copper is part of the antioxidant enzyme superoxidsmutase.
- Iron assimilation: Copper helps to absorb iron from food.
Sources of copper: Seafood (especially oysters and mollusks), nuts, seeds, legumes, whole grain products, liver.
Copper deficiency: It is rare, can lead to anemia, impaired function of the nervous system, weakening of immunity.
Excess copper: It can be toxic and lead to damage to the liver, kidneys, nervous system.
IB4. Iodine (i): thyroid function
Iodine is necessary for the synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
Sources of iodine: Iodized salt, seafood (sea fish, algae), dairy products, eggs.
Iodine deficiency: It can lead to hypothyroidism (a decrease in the function of the thyroid gland), an increase in thyroid gland (goiter), mental and physical development in children.
Excess iodine: It can lead to hyperthyroidism (increasing the function of the thyroid gland).
IB5. Selenium: antioxidant protection, thyroid function, immunity
Selenium is an important antioxidant. It is necessary for:
- Antioxidant protection: Selenium is part of the antioxidant enzyme glutathioneperoxidase, which protects the cells from damage by free radicals.
- Thyroid functions: Selenium is necessary for the transformation of thyroxine (T4) into triiodothyronine (T3), the active form of the thyroid hormone.
- Functioning of the immune system: Selenium supports the normal operation of immune cells.
Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
Selena deficiency: It can lead to weakening of immunity, impaired thyroid function, cardiomyopathy (heart disease).
Excess Selena: It can lead to toxic effects, such as hair loss, fragility of nails, nausea, vomiting.
IB6. Manganese (mn): enzymes function, bone health
Manganese is necessary for:
- The functioning of enzymes: The manganese is involved in the work of many enzymes involved in the metabolism of carbohydrates, proteins and fats.
- Bone health: Manganese contributes to the formation of bone tissue.
- Antioxidant protection: The manganese is part of the antioxidant enzyme superoxidsmutase.
Sources of manganese: Whole grain products, nuts, seeds, legumes, green leafy vegetables.
Manganese deficiency: It is rare, can lead to a violation of growth, deformation of bones, metabolic disorders.
Excess manganese: It can be toxic and lead to neurological disorders.
IB7. Chrome (CR): regulation of blood sugar
Chrome improves the effect of insulin, hormone, which regulates blood sugar. It is necessary for:
- Blood sugar regulation: Chrome helps to maintain a normal blood sugar.
- Metabolism of carbohydrates, proteins and fats: Chrome is involved in the metabolism of carbohydrates, proteins and fats.
Chromium sources: Broccoli, beer yeast, meat, poultry, fish, whole grain products.
Chromium deficiency: It can lead to a violation of blood sugar regulation, an increase in cholesterol.
Excess chromium: It is rare, can lead to skin irritation, allergic reactions.
IB8. Molibden (MO): Function of Enzymes
Molibden is necessary for:
- The functioning of enzymes: Molibden is involved in the work of enzymes involved in the metabolism of amino acids, purins and pyrimidins.
Sources of molybdenum: Legumes, whole grain products, nuts, green leafy vegetables.
Molibden deficit: It is extremely rare.
Excess molybdenum: Can lead to gout.
IB9. Fluorine (f): tooth health
The fluorine strengthens the tooth enamel and protects the teeth from caries.
Fluorine sources: Fluorine water, toothpaste with fluorine, tea.
Fluoride deficit: It can lead to an increase in the risk of caries development.
Excess fluorine: It can lead to fluorosis (spots on the teeth).
II. Biologically active additives (dietary supplements): an additional source of nutrients
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Bades are not drugs and are not intended for the treatment of diseases. They are used as an addition to the main diet to maintain health and prevent diseases.
II.A. Types of dietary supplements:
- Vitamin-mineral complexes: Contain a combination of vitamins and minerals necessary to maintain health.
- Plant extracts: They contain extracts of various plants that have useful properties (for example, echinacea extract to strengthen immunity).
- Probiotics and prebiotics: Contain useful bacteria (probiotics) and substances that contribute to their growth (prebiotics) to maintain intestinal health.
- Amino acids: Contain amino acids necessary for the construction of proteins and other important molecules.
- Fatty acids: They contain fatty acids, such as omega-3 and omega-6, necessary for the health of the heart, brain and joints.
- Enzymes: They contain enzymes that help digest food.
- Other dietary supplements: There are other dietary supplements containing various biologically active substances, such as Q10 coenzyme, glucosamine, chondroitin, etc.
II.B. Indications for the use of dietary supplements:
- Unstable nutrition: If the diet does not provide enough vitamins and minerals.
- Increased nutrient need: During pregnancy, breastfeeding, intense physical exertion, diseases.
- Age changes: With age, the absorption of nutrients can deteriorate, so dietary supplements can help update the deficit.
- Prevention of diseases: Some dietary supplements can help reduce the risk of developing certain diseases (for example, vitamin D for the prevention of osteoporosis).
- Health support: Some dietary supplements can help improve general health and well -being.
II.C. Bades reception rules:
- Consultation with a doctor: Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
- Choosing a quality product: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.
- Dosage compliance: Strictly observe the recommended dosage indicated on the Bad packaging.
- Accounting of contraindications: Consider the contraindications for the use of dietary supplements (for example, allergies to components).
- Feeding with food: Take dietary supplements while eating or after eating to improve their absorption.
- Do not replace good nutrition: Bades should not replace full and balanced diet.
II.D. Precaution measures when receiving dietary supplements:
- Individual intolerance: Some people may have allergic reactions or other side effects when taking dietary supplements.
- Interaction with drugs: Some dietary supplements can interact with medicines by changing their effect.
- Overdose: Reception of dietary supplements in large doses can lead to toxic effects.
- Uncontrolled technique: A long and uncontrolled intake of dietary supplements can harm health.
- Are not a cure: Remember that dietary supplements are not drugs and should not be used to treat diseases.
III. Interaction of minerals and dietary supplements: synergy and antagonism
Minerals and dietary supplements can interact with each other, enhancing or weakening their action. It is important to consider these interactions when taking minerals and dietary supplements in order to avoid undesirable effects.
III.A. Synergic action:
- Vitamin D and calcium: Vitamin D improves calcium absorption, so it is recommended to take them together.
- Vitamin C and iron: Vitamin C improves the absorption of a non -meter iron, so it is recommended to take them together.
- Selenium and Vitamin E: Selenium and vitamin E are antioxidants and enhance each other’s action.
- Magnesium and potassium: Magnesium helps to keep potassium in cells, so their deficiency is often observed at the same time.
III.B. Antagonistic action:
- Calcium and iron: Calcium can reduce the absorption of iron, so they are not recommended to be taken simultaneously.
- Zinc and copper: Zinc can reduce the absorption of copper, therefore, with prolonged use of zinc, it is recommended to take copper additionally.
- Magnesium and calcium: High doses of calcium can prevent the absorption of magnesium.
- Iron and zinc: High doses of iron can reduce zinc assimilation.
III.C. Factors affecting the assimilation of minerals:
- Age: With age, the assimilation of minerals can deteriorate.
- Health status: Some diseases may affect the assimilation of minerals.
- Medication: Some drugs may affect the assimilation of minerals.
- Food: Some food components can improve or worsen the absorption of minerals.
- Mineral form: Some forms of minerals are better absorbed than others.
IV. Nutrition as a basis of health: minerals and dietary supplements as an addition
Full and balanced nutrition is the basis of health. Minerals and dietary supplements can be a useful addition to the diet, but should not replace it. It is important to use a variety of products rich in vitamins, minerals and other useful substances.
IV.A. Nutrition recommendations:
- Use a variety of products: Include fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, poultry, fish, dairy products in your diet.
- Limit the consumption of processed products: Limit the consumption of products containing a lot of sugar, salt and fat.
- Drink enough water: Drink at least 1.5-2 liters of water per day.
- Prepare food correctly: Use sparing food methods to preserve nutrients.
- Consider individual needs: Your diet should comply with your individual needs, given the age, gender, level of physical activity, health status.
IV.B. How to find out if you need dietary supplements:
- Analyze your diet: Evaluate whether you get enough vitamins and minerals with food.
- Consult a doctor: The doctor may prescribe blood tests to determine the level of vitamins and minerals in the body.
- Consider risk factors: Consider the risk factors for the development of deficiency of vitamins and minerals (for example, pregnancy, breastfeeding, age, disease).
- Take dietary supplements only according to the indications: Do not take dietary supplements unnecessarily.
V. The choice of minerals and dietary supplements: quality and security criteria
When choosing minerals and dietary supplements, it is important to pay attention to the quality and safety of the product.
VA criteria qualities:
- Reliable manufacturer: Choose products from reliable manufacturers with good reputation and conducting quality control of their products.
- Certification: Pay attention to the availability of quality certificates (for example, GMP, ISO).
- Product composition: Carefully study the composition of the product, make sure that it contains the declared ingredients in the required quantity.
- Mineral form: Some forms of minerals are better absorbed than others (for example, chelat forms of minerals).
- Lack of harmful additives: Check that the product does not contain harmful additives (for example, artificial dyes, flavors, preservatives).
VB Security Criteria:
- Consultation with a doctor: Before taking minerals and dietary supplements, you need to consult a doctor.
- Dosage compliance: Strictly observe the recommended dosage indicated on the packaging of the product.
- Accounting of contraindications: Consider the contraindications for the use of the product (for example, allergies to components).
- Side effects: Be attentive to possible side effects and stop taking the product when they occur.
- Interaction with drugs: Consider the possible interaction of minerals and dietary supplements with medicines.
VI. Conclusion: A conscious approach to maintaining health
Maintaining health is a comprehensive process that includes proper nutrition, physical activity, a healthy lifestyle and, if necessary, taking minerals and dietary supplements. It is important to approach this issue consciously, given your individual needs and following the recommendations of experts. Remember that minerals and dietary supplements are not a panacea, but only one of the tools to maintain health and well -being. The key factor remains a healthy lifestyle and a balanced diet.