Minerals: Important health elements

Minerals: Important health elements

1. Introduction to the world of minerals and their meaning

Minerals are inorganic substances that are naturally found in the earth’s crust. They are necessary to maintain various physiological processes in the human body. Unlike vitamins that are organic compounds, minerals are elements and are not destroyed when heated or exposed to air. They play a key role in the formation of bones and teeth, regulation of the water balance, transmit nerve impulses, muscle contraction and the production of hormones.

The human body cannot independently synthesize minerals, so we must receive them from food and water. The disadvantage or excess of certain minerals can lead to serious health problems. A balanced diet, rich in various products, is the best way to provide the body with the necessary minerals.

2. Classification of minerals: macro- and trace elements

Minerals are divided into two main categories: macro elements and trace elements (also called Trace Elements). This classification is based on the quantity necessary for the body.

• Macro elements: These are minerals that are necessary in relatively large quantities (more than 100 mg per day). These include:

  • Calcium (CA): It is important for the health of bones and teeth, muscle contraction, transmission of nerve impulses and blood coagulation.
  • Phosphorus (P): Participates in the formation of bones and teeth, energy production (ATP), the functioning of cell membranes and PH regulation.
  • Magnus (MG): It is necessary for the normal functioning of muscles and nerves, maintaining a healthy heart rhythm, regulating blood sugar and blood pressure, as well as for protein synthesis and DNA.
  • Natrius (Na): Regulates the water balance, blood pressure and the transfer of nerve impulses.
  • Kaliy (k): It is important for the normal functioning of muscles and nerves, maintaining healthy blood pressure and fluid balance in the body.
  • Chlorine (CL): Regulates the water balance, acid-base balance and digestion.
  • Sera (s): It is part of some amino acids and vitamins, participates in the synthesis of proteins and enzymes.

• Microelements: These are minerals that are necessary in very small quantities (less than 100 mg per day). These include:

  • Iron (FE): It is necessary for the transportation of oxygen in the blood (hemoglobin) and muscles (myoglobin), as well as for the functioning of many enzymes.
  • Zinc (ZN): It is important for the immune system, healing of wounds, growth and development, as well as for a sense of taste and smell.
  • Media (CU): It is necessary for the formation of connective tissue, the absorption of iron and the functioning of the nervous system.
  • Iodine (i): It is necessary for the synthesis of thyroid hormones, which regulate the metabolism.
  • FTOR (F): Strengthens tooth enamel and prevents caries.
  • Selenium (SE): Antioxidant, protects cells from damage, is important for the immune system and thyroid function.
  • Manganese (Mn): It is necessary for the metabolism of carbohydrates, proteins and fats, as well as for the formation of bones and cartilage.
  • Chrome (CR): Improves the effect of insulin and helps regulate blood sugar.
  • Molybdenum (MO): It is necessary for the functioning of some enzymes involved in the metabolism of sulfur.
  • Cobalt (CO): It is part of vitamin B12, necessary for the formation of red blood cells and the functioning of the nervous system.

3. Detailed consideration of macro elements

• Calcium (CA):

  • Functions: The main function of calcium is to maintain the health of bones and teeth. It is also necessary to reduce muscles, transmit nerve impulses, blood coagulation and hormone secretion. Calcium is involved in the regulation of blood pressure and can play a role in the prevention of certain types of cancer.
  • Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (cabbage, spinach), tofu, enriched products (orange juice, bread, cereals), fish with bones (sardines, salmon).
  • Deficiency: Calcium deficiency can lead to osteoporosis (weak and fragile bones), rickets (in children), muscle cramps, numbness and tingling in the limbs.
  • Excess: Excess calcium (hypercalcemia) can lead to constipation, nausea, vomiting, abdominal pain, fatigue, kidney stones and heart function.
  • Recommendations: The recommended daily dose of calcium varies depending on age and gender. Adults usually require 1000-1300 mg per day.

• Phosphorus (P):

  • Functions: Phosphorus plays an important role in the formation of bones and teeth, energy production (ATP), the functioning of cell membranes and PH regulation. It also participates in the metabolism of carbohydrates, proteins and fats.
  • Sources: Meat, poultry, fish, dairy products, eggs, legumes, nuts, seeds, whole grains. Phosphorus is widespread in food, so its deficiency is rare.
  • Deficiency: Phosphorus deficiency can lead to muscle weakness, bone pain, fatigue, anorexia and impaired nervous system.
  • Excess: Excess phosphorus can disrupt calcium assimilation and lead to problems with bones.
  • Recommendations: The recommended daily dose of phosphorus for adults is about 700 mg.

• Magnus (MG):

  • Functions: Magnesium is necessary for the normal functioning of muscles and nerves, maintaining a healthy heart rhythm, regulating blood sugar and blood pressure, as well as for the synthesis of proteins and DNA. It also participates in the metabolism of energy and the strengthening of bones.
  • Sources: Dark green leafy vegetables (spinach, manhold), nuts, seeds, legumes, whole grain products, avocados, bananas, dark chocolate.
  • Deficiency: Magnesium deficiency can lead to muscle cramps, weakness, fatigue, insomnia, irritability, increased arterial pressure, heart rhythm and osteoporosis.
  • Excess: Excess magnesium (usually occurs when taking additives) can cause diarrhea, nausea, vomiting and muscle weakness.
  • Recommendations: The recommended daily dose of magnesium for adults is 310-420 mg.

• Natrius (Na):

  • Functions: Sodium regulates the water balance, blood pressure and the transfer of nerve impulses. It is also necessary for muscle contraction.
  • Sources: Salt, processed products, canned foods, salted snacks, meat products.
  • Deficiency: Sodium deficiency (hyponatremia) is rare and usually occurs with excessive sweating, vomiting, diarrhea or taking some drugs. Symptoms include nausea, vomiting, headache, muscle weakness, cramps and confusion.
  • Excess: Excess sodium can lead to increased blood pressure, fluid retention and an increase in the risk of cardiovascular diseases.
  • Recommendations: The recommended daily sodium dose for adults is less than 2300 mg. Many people consume significantly more than this amount.

• Kaliy (k):

  • Functions: Potassium is important for the normal functioning of muscles and nerves, maintaining healthy blood pressure and fluid balance in the body. It also participates in the metabolism of carbohydrates and proteins.
  • Sources: Fruits (bananas, oranges, melon, apricots), vegetables (potatoes, sweet potatoes, spinach, tomatoes), legumes, dairy products.
  • Deficiency: The deficiency of potassium (hypokalemia) can lead to muscle weakness, fatigue, constipation, heart rhythm and increased blood pressure.
  • Excess: Excess potassium (hyperkalemia) can occur with kidney diseases, taking some drugs or the use of too much potassium additives. Symptoms include muscle weakness, heart rhythm disturbances and cardiac arrest.
  • Recommendations: The recommended daily potassium dose for adults is 3500-4700 mg.

• Chlorine (CL):

  • Functions: Chlorine regulates the water balance, acid-base balance and digestion (part of the gastric juice).
  • Sources: Salted salt, treated products, vegetables (celery, tomatoes, salad).
  • Deficiency: Chlorine deficiency is rare and usually occurs with excessive loss of fluid (vomiting, diarrhea) or taking some drugs.
  • Excess: Excess chlorine can lead to dehydration and increase in blood pressure.
  • Recommendations: Recommendations for chlorine consumption are usually related to sodium consumption, since they are often found together in the form of table salt.

• Sera (s):

  • Functions: Sulfur is part of some amino acids (methionine, cysteine) and vitamins (biotin, thiamine), is involved in the synthesis of proteins and enzymes, as well as in the detoxification of the body.
  • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, vegetables (broccoli, cabbage, onions, garlic). Sure is widespread in food, so its deficiency is rare.
  • Deficiency: Sulfur deficiency is extremely rare.
  • Excess: Excess sulfur can lead to diarrhea.
  • Recommendations: There are no clear recommendations for sulfur consumption.

4. Detailed consideration of trace elements

• Iron (FE):

  • Functions: Iron is necessary for transporting oxygen in the blood (hemoglobin) and muscles (myoglobin), as well as for the functioning of many enzymes. It plays an important role in the immune system and metabolism of energy.
  • Sources:
    • Hem iron: Contained in animal products (meat, poultry, fish). It is easier to absorb by the body.
    • Neghemian iron: Contained in plant products (legumes, dark green leafy vegetables, dried fruits, enriched cereals). It is worse absorbed by the body.
  • Deficiency: Iron deficiency (iron deficiency anemia) is the most common deficiency of nutrients in the world. Symptoms include fatigue, weakness, pallor of the skin, shortness of breath, headache, dizziness, fragility of nails and hair loss.
  • Excess: Excess iron (hemochromatosis) can lead to damage to the liver, heart, pancreas and other organs. It can be caused by genetic factors or an excessive technique of iron -containing additives.
  • Recommendations: The recommended daily dose of iron varies depending on age, gender and physiological condition (for example, pregnancy). Women of childbearing age need more iron than men.

• Zinc (ZN):

  • Functions: Zinc is important for the immune system, healing of wounds, growth and development, as well as for a sense of taste and smell. It also participates in the synthesis of DNA and proteins.
  • Sources: Seafood (oysters, crabs), meat, poultry, legumes, nuts, seeds, whole grain products.
  • Deficiency: Zinc deficiency can lead to a weakening of immunity, delayed growth and development, loss of appetite, a deterioration in a sense of taste and smell, slow healing of wounds, hair loss and skin problems.
  • Excess: Excess zinc (usually occurs when taking additives) can cause nausea, vomiting, diarrhea, abdominal pain, violation of copper assimilation and weakening of immunity.
  • Recommendations: The recommended daily zinc dose for adults is 8-11 mg.

• Media (CU):

  • Functions: Copper is necessary for the formation of connective tissue, the absorption of iron and the functioning of the nervous system. It also participates in the formation of red blood cells and antioxidant protection.
  • Sources: Seafood, nuts, seeds, legumes, liver, cocoa, whole grain products.
  • Deficiency: The deficit of copper can lead to anemia, muscle weaknesses, impaired nervous system, osteoporosis and immunity deterioration.
  • Excess: Excess copper (rarely found) can cause nausea, vomiting, diarrhea, liver damage and nervous system.
  • Recommendations: The recommended daily dose of copper for adults is 900 mcg.

• Iodine (i):

  • Functions: Iodine is necessary for the synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
  • Sources: Iodized salt, seafood, seaweed, dairy products.
  • Deficiency: Iodine deficiency can lead to hypothyroidism (reduced thyroid function), goiter (increase in thyroid gland), mental and physical development delay (in children), as well as problems during pregnancy.
  • Excess: Excess iodine can lead to hyperthyroidism (increased thyroid function) or to the development of autoimmune thyroid diseases.
  • Recommendations: The recommended daily dose of iodine for adults is 150 μg.

• FTOR (F):

  • Functions: The fluorine strengthens the tooth enamel and prevents caries.
  • Sources: Fluorous water, toothpaste with fluorine, fluorine rinsers for the mouth, fish.
  • Deficiency: The shortage of fluorine increases the risk of caries.
  • Excess: An excess of fluorine (fluorosis) can lead to a change in the color of tooth enamel (spots) and, in rare cases, to problems with bones.
  • Recommendations: The recommended daily dose of fluorine varies depending on age.

• Selenium (SE):

  • Functions: Selenium is an antioxidant, protects cells from damage, important for the immune system and thyroid function. It also participates in the reproductive function and metabolism of DNA.
  • Sources: Seafood, meat, bird, Brazilian nuts, sunflower seeds, whole grain products.
  • Deficiency: Selena deficiency can lead to weakening of immunity, heart problems (cardiomyopathy), impaired thyroid function and increased risk of developing certain types of cancer.
  • Excess: Excess selenium (selenosis) can cause hair loss, fragility of nails, skin problems, nausea, vomiting, diarrhea and neurological disorders.
  • Recommendations: The recommended daily dose of selenium for adults is 55 μg.

• Manganese (Mn):

  • Functions: Manganese is necessary for the metabolism of carbohydrates, proteins and fats, as well as for the formation of bones and cartilage. He also participates in antioxidant protection and blood coagulation.
  • Sources: Whole grain products, nuts, seeds, legumes, dark green leafy vegetables, tea.
  • Deficiency: Manganese deficiency is rare, but can lead to growth disorders, problems with bones, worsening glucose and cholesterol metabolism, as well as neurological disorders.
  • Excess: An excess of manganese (usually occurs with inhalation of manganese dust) can cause neurological disorders, similar diseases of Parkinson.
  • Recommendations: The recommended daily dose of manganese for adults is 1.8-2.3 mg.

• Chrome (CR):

  • Functions: Chrome improves the effect of insulin and helps regulate blood sugar. It also participates in the metabolism of carbohydrates, proteins and fats.
  • Sources: Broccoli, mushrooms, beer yeast, meat, whole grain products.
  • Deficiency: Chromium deficiency can lead to a violation of glucose tolerance, an increase in cholesterol and triglycerides in the blood, as well as to neurological disorders.
  • Excess: Excess chromium (rarely found) can cause allergic reactions and kidney damage.
  • Recommendations: The recommended daily dose of chromium for adults is 20-35 μg.

• Molybdenum (MO):

  • Functions: Molibden is necessary for the functioning of some enzymes involved in the metabolism of sulfur, amino acids and nucleic acids.
  • Sources: Legumes, whole grain products, nuts, dark green leafy vegetables.
  • Deficiency: Molibden deficiency is extremely rare and is usually associated with genetic disorders.
  • Excess: Excess molybdenum can lead to gout and other health problems.
  • Recommendations: The recommended daily dose of molybdenum for adults is 45 mcg.

• Cobalt (CO):

  • Functions: Cobalt is part of vitamin B12 (cobalamine) necessary for the formation of red blood cells and the functioning of the nervous system.
  • Sources: Cobalt itself is not a nutrient substance that we get directly from food. We get it indirectly through vitamin B12, which is synthesized by microorganisms. Therefore, in order to get enough cobalt, it is important to consume foods rich in vitamin B12 (meat, poultry, fish, dairy products, eggs).
  • Deficiency: Cobalt deficiency is manifested as a deficiency of vitamin B12, which can lead to pernicious anemia and neurological disorders.
  • Excess: Excess cobalt (usually with professional influence) can cause cardiomyopathy and other health problems.
  • Recommendations: Recommendations for cobalt consumption are related to recommendations for vitamin B12.

5. Factors affecting the assimilation of minerals

The assimilation of minerals from food can depend on various factors, including:

• Age: With age, the body’s ability to absorb some minerals may decrease.
• Health status: Some diseases (for example, intestinal diseases) may disrupt the absorption of minerals.
• Interaction with other nutrients: Some minerals can compete for assimilation, while others, on the contrary, improve each other’s assimilation. For example, vitamin C improves the absorption of non -meter iron.
• The presence of phitat and oxalates: Fitat (contained in cereals, legumes and nuts) and oxalates (contained in spinach, rhubarb and chocolate) can bind minerals and prevent their absorption.
• The level of pH of the stomach: The low level of PH of the stomach contributes to the absorption of some minerals.
• Mineral form: Some forms of minerals are better absorbed than others.
• Medication: Some drugs may affect the assimilation of minerals.

6. Mineral additives: when are they necessary?

Most people can get enough minerals from a balanced diet. However, in some cases, mineral additives may be required. These include:

• People with certain diseases: For example, people with intestinal diseases, kidneys or osteoporosis.
• People taking certain drugs: For example, diuretics can increase potassium loss.
• Pregnant and lactating women: They need more some minerals, such as iron and calcium.
• Vegetarians and vegans: They may require additional use of iron, zinc and calcium.
• Athletes: They can lose more minerals with later.
• People with a deficiency of certain minerals: This deficit must be confirmed by a doctor.

It is important to remember that taking mineral additives should be agreed with a doctor, since an excess of some minerals can be harmful to health.

7. The role of minerals in the prevention of diseases

Minerals play an important role in the prevention of various diseases. For example:

• Calcium and vitamin D: Prevention of osteoporosis.
• Potassium: Reducing blood pressure and risk of stroke.
• Selenium: Protection against some types of cancer.
• Iron: Prevention of iron deficiency anemia.
• Iodine: Prevention of thyroid diseases.
• Fluorine: Prevention of caries.

A balanced diet rich in various products is the best way to provide the body with the necessary minerals and reduce the risk of diseases.

8. Dietary recommendations to ensure sufficient mineral consumption

• Eat a variety of products from all groups: Fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, bird, fish and dairy products.
• Choose products rich in minerals: Dark green leafy vegetables, nuts, seeds, legumes, seafood and whole grain products.
• Limit the consumption of processed products: They often contain a lot of sodium and few other minerals.
• Prepare food correctly: Some methods of cooking can reduce the content of minerals. For example, boiling of vegetables can lead to loss of minerals in water.
• Consider the interaction between nutrients: For example, eat products rich in vitamin C, along with products containing non -meter iron, to improve its absorption.
• Consult a doctor or nutritionist: If you have any fears about the consumption of minerals or you are considering the possibility of taking mineral additives.

9. Research and new discoveries in the field of minerals

Studies in the field of minerals continue, and scientists are constantly opening new facts about their role in human health. For example, new forms of mineral additives are studied, which are better absorbed by the body, as well as new methods of using minerals for the prevention and treatment of diseases.

Recent studies show that certain minerals can play a role in the prevention of neurodegenerative diseases, such as Alzheimer’s disease, as well as maintaining the health of intestinal microbiots.

10. Practical tips for the inclusion of minerals in your diet

• Add dark green leafy vegetables to your diet: Spinach, cabbage, manhold can be added to salads, soups, smoothies and other dishes.
• Eat nuts and seeds as a snack: Almonds, cashews, sunflower seeds, pumpkin seeds are good sources of minerals.
• Turn on legumes in your dishes: Lentils, beans, peas can be added to soups, stews, salads and side dishes.
• Choose whole grain products: Brown rice, film, oatmeal are good sources of minerals.
• Use iodized salt: To ensure sufficient iodine consumption.
• Drink fluorine water: To strengthen dental enamel.
• Get food steam or bake in the oven: This will help save more minerals in products.

Adhering to these simple tips, you can provide the body with the necessary minerals and support your health.