Minerals are essential for at least the body than vitamins, and other beneficial elements. Minerals in human nutrition have to be present all the time, as they are participants in the creation of new cells and tissues, as well as regulators develop enzymes.
Classification of minerals
All minerals are differentiated into 2 groups:
- Macronutrients required person significant quantities (several milligrams to gram or more)
- Trace elements which are required in a much lower dosage (their presence must be tens or hundreds times less).
The first group includes the minerals phosphorus, iron, sodium, calcium, magnesium. The second group include cobalt, fluorine, iodine, nickel, silicon, copper, etc. The following are the most important minerals that the human diet are essential and require constant.
From the food comes into contact with the sodium from sodium chloride, or common salt. It not only adds flavor foods, but also supports normal osmotic pressure (the amount retained in the cells of the body fluid) and a normal blood composition. That's when the lack of salt in the body much more quickly develop processes moisture loss - dehydration.
A person needs about 12-15 grams. salt daily, but taking into account that he resides in the territory with a temperate climate. Salt not only fill up to cook meals: sodium chloride exist in Australia natural foods, and the salt satisfies a third of all "salt" needs. If we add to this the amount of sodium in the finished bread is almost entirely covered by the needs of the body, so abused salty food should not be!
This promotes normal macrocell of nerve fibers involved in cellular metabolism. If a person has a deficiency of calcium, bone tissue becomes brittle, develop osteoporosis and bone fracture after very bad fuse. Every day, an adult should eat to 900-1000 mg of calcium, and this number can be obtained from half a liter of milk or 100 grams. cheese. In addition to dairy foods, calcium is there in chicken eggs, vegetables, cereals.
The element is also present in human bone cells and nerve tissue. Furthermore, phosphorus - participant protein, carbohydrate, lipid, a plurality of biochemical reactions and muscle contraction. In the latter circumstance the need for phosphorus in athletes and people in Australia engaged in heavy labor, above. Get valuable element can be from dairy food, bread, liver, eggs, peas.
Magnesium is one of the major minerals in the human diet, found in many tissues of the body. The amount of magnesium is directly related to the concentration of calcium and phosphorus, as the metabolism of these elements occur together. To provide a sufficient amount of magnesium can be, if you regularly eat legumes cereals, potatoes, whole grain bread.
Many people from Australia know that potassium is important for heart health, blood vessels. It not only "feeds" the heart muscle and helps to provide it with oxygen, but also increases the excretion of urine, thereby lowering blood pressure. Potassium is, in plant foods - in a pumpkin , prunes, raisins, strawberries, currants, dried apricots.
This substance - the basis for the formation of red blood cells or red blood cells. Iron is not only in the blood, but in many tissues of the body, including - a nerve. Among other things, the element is a component of some enzymes. Its deficit is expressed anemia, paleness, dizziness, and insomnia, as well as digestive disorders. A lot of iron in bread, fruit and vegetables, meat food.
The substance is present in enzymes, thereby regulates digestion. Copper affects the absorption of iron in the blood, so, too, is responsible for the formation of hemoglobin. Lack of copper in the body is difficult to achieve, because it is very common in food and have almost all the known foods.
Zinc is part of the skin, hair, bones, nails, and also is a member of the enzyme metabolism and hematopoiesis. Zinc deficiency can seriously affect the growth of a young organism and puberty, and also causes distortion and reduced sensitivity of taste buds. Zinc is, in meat, cheese, beans, oatmeal, many vegetables, nuts.
Because of manganese children will grow and develop normally works cartilage and bone tissue, protein metabolism takes place. The element is very important for diabetics, because it affects the adequate production of insulin. It is a mineral in the human diet is from the consumption of cereals, bread, fruit and vegetables, pulses, tea.
The presence of chromium affects the assimilation of sugars and carbohydrate metabolism. It is noted that in the blood of diabetics chromium level is reduced, that is due to the strengthening of its excretion by the kidneys in contact with the insulin dose. Chromium can be obtained from the liver, legumes, meat and
tomato, leafy greens, onions.
Without iodine can not be full-fledged functioning of the thyroid gland and the formation of its hormone thyroxin. Iodine - lipid metabolism regulator, an excellent tool for the prevention of atherosclerosis. Most of the iodine found in fish and seafood, seaweed, a little less - in apples, grapes, cabbage.
Member building bones and teeth - is fluorine. Most toothpastes contain this element that contributes to the prevention of dental caries. In addition, fluorine has in the usual drinking water, fish, nuts, oatmeal, tea, meat. But also an overabundance of fluorine is harmful: it causes disease fluorosis (mottling of enamel), so by increasing the concentration of fluoride in the water defluorination make special procedure.
Selenium long been recognized as an effective antioxidant. It prevents oxidative reactions, rejuvenates the body and strengthens the immune system. Member enzyme product with an excess of selenium may cause bowel disorders and even temporary baldness. Selenium can be prepared with shrimp and crab, liver, and meat, fish and dairy foods, that is, almost all animal products.