Proper nutrition means optimal input quantities of mineral nutrients necessary for a number of important processes in the human body.
Iron is a mineral from the group of trace elements. It is essential for the health of the human body as it carries oxygen to vital organs. Approximately 2/3 of iron circulating in the bloodstream as part of hemoglobin, the protein in red blood cells that enables the transport of oxygen from the lungs to the tissues, while the rest is mostly found in the bone marrow and liver. This mineral also became part of the enzyme system responsible for the breakdown of toxins in the liver, giving energy to the body making it resistant to disease, but also contributes to maintaining concentration, mental alertness and freshness. Lack of iron can cause anemia.
Sources: The best is absorbed from foods of animal origin, particularly from red meat and chicken livers, and egg yolks and fish, but it rich in legumes, whole grains, pumpkin seeds, nuts, red fruit, dried apricots, raisins, spinach, cocoa … the necessary daily dose is 18mg of iron; stimulates the absorption of the vitamin. While calcium, caffeine and tannins interfere.
Calcium is the most abundant mineral in our bodies. The human body contains about 1.5 kg of this mineral, of which almost 99% is in the bones and teeth, and he is considered extremely important to preserve the correct bone structure, as well as for the normal functioning of the heart, muscles and nervous system. Calcium helps prevent the formation of a number of diseases, particularly of osteoporosis, as well as allergies, depression; relieves symptoms of premenstrual syndrome, pain in joints and muscles, and positively influences the function of hormones. The daily requirement of an adult man for calcium is 1000 mg, to be on smoothly absorbed by the body, it is recommended to be taken with foods rich in vitamin D, magnesium and phosphorus.
Sources: This mineral rich dairy products – milk, yogurt, kefir and a variety of cheeses. It is also rich in tuna and sardines, while the best plant sources are oatmeal, sunflower seeds, kale, broccoli, cabbage, parsley, legumes and soy products.
Potassium is an electrolyte and the third most abundant mineral in the human body. It is crucial for regulating pH levels in body fluids, blood pressure and quantity of water in the body, but also for the proper functioning of muscles and nervous system. It is very important for preserving bone mass, adrenal function, building protein, carbohydrate degradation, controlling the balance of acids and bases, and the normal growth of the body. Man’s daily needs about 3.5 grams of potassium, a lack of this mineral warn high blood pressure, irregular heartbeat, chronic fatigue, difficulty concentrating, constipation, pain and spasms in the muscles. Also, the lack of this mineral can be caused by prolonged vomiting and diarrhea, and laxatives and diuretics.
Sources: The best source have long been regarded as banana, however, according to new research, are richer in potassium almonds, raisins, Swiss chard, avocado, spinach, beans, potatoes, salmon and milk chocolate.
In the body, zinc is present in a very small amount – from only two 2 to 3 gr, this microelement is extremely important for its normal functioning. Zinc is an essential mineral, part of more than 200 proteins, particularly essential for proper growth and development of the organism, as well as for the preservation of the immune system. In addition, it promotes wound healing, stimulates digestion, reduces insulin resistance, prevents prostate enlargement. It is used in treatments for infertility impotence, as well as for prevention when it comes to the flu, colds and infections. The daily requirement for this mineral depend on the age – adult men average 11 mg is necessary, but women need 8 mg. Zinc deficiency is rare in developed countries, and its most common cause is improper diet. Some of the symptoms of zinc deficiency are the loss of appetite, the senses of taste and smell, mental energy, hair loss, decreased libido …
Sources: These minerals are rich in red meat, whole grains, wheat germ, eggs, milk, pumpkin seeds and yeast.