Sales of minerals such as hierarchy, calcium, zinc, phosphorus, fluoride and magnesium are important micronutrients for the body, which act in various biochemical processes such as hormone production, as part of bone and dental structure and regulating blood pressure. A balanced diet gives the body enough corners of these minerals.
The main sources of minerals in foods such as vegetables, fruits and whole grains, taking into account that the concentration varies depending on the nature of which they are grown. In addition, meat and dairy products may also contain several of these minerals or minerality containing the foods with which the animals feed.
Each mineral in the body performs a specific function, as follows
Calcium is the most abundant mineral in the body, present mainly in water and in humans, in addition to forming and maintaining the skeleton, it also participates in processes such as muscle contraction, the release of hormones and neurotransmitters, blood clotting and promotes formation. immune cells.
Its deficit can lead to problems such as rickitism and osteomalacia, which occur in children and adolescents, due to the lack of mineralization of the newly formed child. In adults who are mainly elderly, lack of calcium can cause osteoporosis and increase the risk of blood pressure and cardiovascular problems.
Food sources: Calcium is mainly found in nurseries, yogurt and yogurt, but it can also be found in foods such as spinach, almonds, tofu, beans, hazelnuts, Brazilian chestnut, sardines, beets, mane peanuts, raisins, and broccoli See other foods that they use calcium.
The main function of the hierarchy in the body is to participate in the transport of oxygen through the blood to organisms and tissues, in addition, it also participates in the chain that inhibits the formation of free radicals, molecules involved in the aging process, as well as in the development of cardiovascular diseases, risk of cancer, among others.
Its deficiency causes anemia, the result of hemoglobin insufficiency in circulation, decreasing the ability to transport oxygen to tissues, causing apathy, persistent fatigue, palpitations, headaches and irritability.
Food sources: Iron is present in meats, liver, yolk egg, shellfish, oysters, pumpkin seeds, tofu, flat grapes, nuts, pistachios, beans and beetroot. See what you need to eat to cure anemia.
Magnesium is involved in processes such as muscle contraction and relaxation, vitamin D production, hormone production, cellular functions such as transporting potassium and calcium ions and maintaining blood pressure.
When there is a deficiency of this mineral, there is an increase in muscle excitability, cardiac arrhythmias, tetanus and is associated with potassium dissolution. Learn more about magnesium.
Food fuels: this mineral is present in foods such as seeds, hand or peanuts, almonds, hazelnuts, tofu, Brazilian nude, nuts, pistachios, chard, artichokes, spinach, avocado, milk and its derivatives, whole grains.
Phosphorus is found mainly in humans and in conjunction with calcium, but it also participates in functions such as the supply of energy to the body through ATP, part of the cell membrane and DNA, as well as acting on the regulation of blood pH. .
Your dietary deficiency is rare, because your diet is on top of recommendations and its absorption is quite effective; however, its deficiency can be caused by chronic use of aluminum-based antacids, glucocorticoids, high magnesium intake and the presence of hypoparathyroidism, which causes symptoms such as anorexia, immune system depression, muscle weakness, parstesia and ataxia.
Food fuels: This mineral can be found in foods such as sunflower pipes, tofu, canned tuna, meats, milks and derivatives, sardines, black beans, provolone cheese, eggs, broccoli, stews, artichokes and cornmeal.
Potassium performs various functions in the body, contributing to the transmission of nerve impulses, muscle contraction and blood pressure control; Potassium also affects the production of energy, proteins and glycogen.
Its deficiency is associated with vomiting, diarrhea, diuretic use, severe malnutrition, surgery and use of antihypertensives, causing symptoms such as cardiac arrhythmias, muscle weakness, increased blood pressure and glucose intolerance. See what happens in your body when potassium levels change. .
Food sources: Potassium is found in foods such as yogurt, pistachios, pasuelas pasa, seafood, almonds, chard, bananas, tomato yogurt, pumpkin seeds, tomato paste, sardines, hand or peanut, artichoke, papaya and lensjas.
The person also helps to control blood pressure, regulate fluid levels in the body and blood pH, participate in the transport of active substances through the cell membrane, the transmission of nerve impulses and muscle contraction. . Because they are found in many foods with a rare deficiency, they can occur in athletes who perform intense physical exercises in warm environments and sweat profusely.
Food sources: Most foods naturally contain soda in their composition, being the main sources of salt, meat, fish, fish, algae and fish.
Chlorine is an important mineral that is combined with sodium and potassium to maintain cellular osmotic pressure and blood pH. In addition, chlorine plays an important role in digestion, as it is necessary for the formation of secreted hydrochloric acid in gastric yokes, essential for maintaining heartburn and activating enzymes during the digestion process. .
Its deficiency occurs under normal circumstances and its loss is accompanied by sodium spots in diarrhoeal situations, vomiting and excessive sweating.
It is a micronutrient whose functions are involved in the production of thyroid hormones, which contribute to the growth and development of the fetus and child, as well as to the control of the metabolic processes of the body, some of these processes are involved in the production of energy in the body, the use of fat stored in the body and the use of glucose to produce energy.
It also prevents problems such as cancer, diabetes, infertility and increased blood pressure; deficiency can lead to goiter, cretinism and hypothyroidism.
Food sources: Iodine is found in foods such as iodine salt, horse, tuna, egg, mussels, cod, milk, shrimp, trout, beer, cheese, tuna, kidney, sole and salmion.
Zinc stimulates children’s growth and development, strengthens the immune system, acts on neural activity and memory, maintains thyroid function, prevents diabetes by improving insulin action and antioxidant action, and acts in the process of forming proteins and enzymes in the body.
Its deficiency can cause anorexia, taste and behavioral alterations, glucose intolerance, hypogonadism, immune dysfunction, hypogeusis, stunted growth and sexual maturation.
Food sources: Zinc is found mainly in animal foods such as oysters, shrimp, meat, fish and offal. Also, nuts such as man, nuts, almonds, brazen nut and maraon, are an excellent source of this mineral. See more information about zinc.
Selenium has great antioxidant power, helps detoxify the body from heavy metals and prevents diseases such as cancer, Alzheimer’s disease and cardiovascular disease, improves thyroid function and promotes weight loss.
Food sources: Selenium is found in foods such as Brazil nut, wheat Flour, yu egg bread.
The main function of fluoride in the body is to prevent the loss of minerals in the environment and prevent wear caused by the bacteria that form cavities. This mineral is added to drinking water and pasta. It can also be applied locally by dentist in the form of concentrated fluoride, providing a more potent effect to strengthen teeth.
Mineral supplements should be taken when food is not enough to meet the body’s needs or when there are diseases that require higher levels of minerals in the body, such as osteoporosis, which requires calcium and vitamin D supplements, for example.
The amount of supplements varies by age and gender and should be indicated by a doctor or nutritionist.