Magnesium is an essential mineral. Took part in more than 300 biochemical reactions in the body and is essential for maintaining the health of the immune system, normal functioning of muscles and nervous system regulation of heart rate and preserve bone strength. Insufficient amounts of this mineral cause muscle cramps, headache, migraine, anxiety, depression, chronic fatigue, high blood pressure, and may cause diabetes, osteoporosis, cardiovascular disease and stroke. The recommended daily dose of magnesium depend on the age and gender, and it is considered that the average needs of an adult are about 400 mg.
Sources: The best natural source of this nutrient eating green leafy vegetables, as it is the chlorophyll which gives the leaf its green color, molecules contained magnesium. Treasury of this mineral are also legumes, whole grains, almonds, peanuts, cashew nuts, bananas, potatoes and chocolate milk.
Iodine is microminerals necessary for normal functioning of the endocrine and nervous systems. Although the average daily demand for these minerals is only 150 micrograms of iodine deficiency in the body is very common. The human body is about 20 to 50 milligrams, of which about 30% of the pituitary, for whose proper functioning is essential iodine. Lack of iodine in the thyroid gland causing hypothyroidism, reduced production of hormones and the glands and the occurrence of goiter, mental illness (depression, anxiety, lethargy) and infertility in both sexes. It is especially important to get enough of this mineral during pregnancy because its deficiency can cause various forms of retardation of the fetus.
Sources: While iodized salt is the best natural source of this mineral, it should be consumed in limited quantities. Iodine is also rich in low-fat yogurt, cow’s milk mozzarella, boiled eggs, turkey breast, seafood, seaweed, beans, pumpkin seeds, spinach, chard, zucchini, white potatoes, cranberries and strawberries.
Copper is a microelement which enters into the composition of the blood. Most of it is in the liver, brain, heart and kidneys, to a lesser concentration in the muscles, which account for about 40% of the total amount of copper in the human body. This is an important mineral for building bone and connective tissue, is an integral part of many enzymes, but if it is not present in sufficient quantities, disorders resulting enzyme activity. One of its key roles is also a synthesis of the pigment melanin and adrenal gland hormones – adrenaline and noradrenaline. Daily we take 0.6 to 2 milligrams of copper, and the body itself regulates the utilization of this trace element in food, despite the uneven entry, but the deficit is rare, most often caused by genetically induced diseases. The absorption of copper is higher if you take a little while with increasing intake, absorption decreases.
Sources: Copper abound in all foods of animal origin other than milk products. It is particularly rich organ meats, shellfish, nuts and dried fruits, legumes, whole grains, mushrooms and chocolate.
After calcium, phosphorus is the most abundant mineral in the human body. This essential nutrient required for the proper functioning of the body cells, regulation of calcium and the production of adenosine triphosphate, a molecule important for intracellular energy transfer. The deficit of this mineral is also rare because it is in a certain quantity present in almost all foods. Some of the consequences of the lack of phosphorus in the body are the loss of appetite, anemia, abdominal muscles, abnormal bone development and weakening of the immune system. In contrast, excessive amounts of this mineral cause calcification of internal organs, which increases the risk of heart attack and vascular diseases. The daily recommended dose of phosphorus is about 1,000 mg, and depends on the sex, age and state of health of the organism.
Sources: The richest sources are yeast, the germ of cereals, soy, dairy products, meat, fish, peanut butter, nuts, legumes, fruit juices from berries and raspberries.