The benefits of minerals for the body. Important and beneficial minerals for your body

Magnesium, iron, chromium, but our body needs almost the entire periodic table for normal functioning. Don’t be surprised, but out of almost one hundred and twenty mineral substances of the periodic table, more than eighty were found in human body. Moreover, thirty of them are vital, since without them the process of producing hormones, enzymes, and blood formation is disrupted. Playing important biological role, they are the material for construction bone tissue, regulate many metabolic processes.

Various negative factors affect people's health. Besides not proper nutrition this is stress, physical and nervous tension. Separately, we can highlight harmful ecology. Smog from burning forests and peat bogs enveloped many settlements. Due to hot weather and lack of rain, pollutants accumulate in the air.

Everything in the human body is interconnected and quite often doctors cannot identify the real reason human diseases. And the reason may lie precisely in, because a violation of their composition affects the functioning of the kidneys, heart, intestines, lungs and other organs. What can I say if osteoporosis, which has become a scourge modern world, is also provoked by a lack of microelements.

Today I will talk about minerals that are undeservedly deprived of attention, the benefits of which are also great. Number three in periodic table Mendeleev goes vitally essential mineral lithium. Imagine that its deficiency provokes the development of diseases of the cardiovascular system such as angina pectoris and arterial hypertension, as well as diabetes, asthma, gout. Its influence on the reproductive ability of people has also been established. During pregnancy, lithium deficiency can cause miscarriage and affect fetal development abnormalities.

Lithium accumulates in small amounts in the liver, muscles and lungs. In their properties, lithium ions are similar to potassium and sodium ions. This microelement performs an important function in the functioning of the endocrine glands, participates in the metabolism of calcium, magnesium, sodium and the transport of various amino acids. Without lithium, the release of magnesium is inhibited. As a result, the transmission of nerve impulses is inhibited, which leads to a decrease in nervous excitation.

Lithium is found in foods such as potatoes and tomatoes. Not a large number of found in sea fish, carrots, beets, meat, eggs, honey and salad.

The essential microelement molybdenum plays an important role in the synthesis of hemoglobin. By participating in tissue respiration, it has the property of blocking the formation of carcinogens. As part of enzymes, molybdenum affects the metabolism of vitamins, carbohydrates, and fatty acids. Imagine that a deficiency of this microelement can manifest itself not only in allergic reactions, violation heart rate, fainting states, but also cause diseases of the lungs, throat, stomach, including cancerous tumors. Molybdenum deficiency is rare, as it is found in various products food - meat, milk, various vegetables and cereals.

Nickel, which is part of red blood cells, is involved in hematopoietic processes. With its deficiency, the level of glucose in the blood increases and, naturally, the level of hemoglobin decreases. If the body does not have enough manganese, then bone fragility develops, hair and nail growth slows down, interruptions in the functioning of the colon begin, possible uterine bleeding. For growth retardation, weakening of bone tissue and urolithiasis affected by boron deficiency. Female infertility, threat of miscarriage, male impotence are some of the few problems included in the “bouquet” of diseases caused by.

Be that as it may, the benefits of minerals are great, and this topic can be continued indefinitely. However, balance is important in everything. After all, an excess of microelements can affect your health in the direction of deterioration. As a result of industrial pollution environment, bad ecology and not balanced nutrition not only a deficiency of microelements is possible, but also an excess of them. For example, with an excess of molybdenum, the level increases uric acid leading to gout. Disruption thyroid gland, development , predisposition to oncological diseases- a consequence of excess nickel. The nervous system may suffer from high content bromine

I foresee answers in the comments, they say, to ensure and preserve normal level Proper nutrition is sufficient for microelements. Yes, it's hard to argue with that. But you must agree that the quality of modern ones is far from perfect. In addition, the impoverishment of the soil leads to the fact that vegetables grown even in their own garden plot, composition useful substances cannot provide the body in full.

A person faces a question: how to provide his body with a complex of microelements and at the same time maintain their balance? With the modern level of medicine, a blood test can determine their quantitative and qualitative content in the body. It would seem that everything is simple, but I personally have not met people in my life who would do this without serious problems health, but only for preventive purposes.

To alleviate the problem facing people, the NSP company offers an already balanced composition of minerals that provides the required daily requirement. This is what this product is called. Liquid concentrate contains at least 64 microelements plant origin. Almost all the benefits of minerals are concentrated in one dietary supplement. Due to their easily digestible form, they are absorbed by the body at the cellular level. Ensure the normal functioning of the nervous and cardiovascular systems, regulate muscle tone and the composition of intracellular fluid, participate in the formation of hematopoiesis and bone tissue.

By adding Colloidal Mineral Solution to your food daily, you can provide a reliable shield to your health! After all, the benefit of minerals is precisely that a person can solve problems that result in the acquisition of many diseases.

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Our body is a delicate and amazing mechanism that works clearly and harmoniously. For proper operation it must contain all vitamins, microelements and minerals; this is a kind of additional nutrition. Correct and healthy eating This is not only the key to good health but also to health. In this article we will look at what minerals should be in our body, where they come from and what their purpose is.

Calcium. It ensures the normal course of important life processes, takes part in the formation of bone tissue and blood clotting, increases the tone of cardiac activity and regulates the excitability of the muscular system. An insufficient amount of calcium leads to rheumatic pain in the joints and softening of bones, their fragility, and in young children - rickets.

Calcium is found in dairy products, vegetables (green and leafy) and fruits. Apple and orange juices contain large amounts of calcium, which is quickly absorbed by the body (). But some cereals reduce the amount of calcium, in particular oatmeal, sugar, cocoa and chocolate.

Phosphorus. Perfectly regulates the functions of the central nervous system, as well as energy supply for important vital processes of the body. This microelement is also a constituent element of bone tissue. In general, phosphorus and calcium are so-called accomplices, and it is necessary to regulate the ratio of these two substances. It is vitamin D that regulates this balance.

Salmon, sardines, meat, eggs, cheese, shrimp, soybeans, peanuts, radishes, wheat are rich in phosphorus, walnuts. Moreover, phosphorus is better absorbed from animal sources and is useful for many diseases, pancreatitis, diabetes mellitus ().

Sodium. The main function of this mineral is to provide cellular, intercellular and water exchange in the human body.
The main source of sodium is kitchen salt (the exact name is sodium chloride). In total, you need to consume 1-2 g per day. And many people like to over-salt their food, which is not good. This leads to the development hypertension. Therefore, experts recommend dosing salt intake.
Chlorine Normalizes water metabolism, plus takes part in the formation of acid (hydrochloric) in the stomach. Kitchen salt is also a source of chlorine for the body.
Magnesium. It is responsible for the rapid transmission of nerve impulses and normalizes the condition nervous system, plus regulates cholesterol metabolism, stimulates vasodilation and helps reduce high blood pressure.
There is a lot of magnesium in cereals, legumes, wholemeal bread, a lot of it in fish products and canned food.
Potassium. Normalizes the normal functioning of all muscles, promotes rapid elimination fluids from the body, prevents cardiac dysfunction, has an anti-sclerotic effect.
Potatoes, seaweed, beans and peas are considered sources of potassium. oat groats, soybean, Rye bread and dried fruits (prunes, raisins, dried apricots, apples, pears), as well as milk.
Sulfur. It is a structural element of many amino acids and is involved in the formation of insulin.
The main sources of sulfur are: beef and pork, cod, mackerel and sea bass, milk and cheese, eggs, a little less in cereals, fruits, and bread.
Iron . It is indispensable for blood formation, as it is part of hemoglobin and actively takes part in the transfer of oxygen from the lungs to the tissues. Deficiency leads to anemia, deterioration of general health, development constant fatigue And fatigue. Especially for women.
Sources of iron are liver and kidneys, egg yolks, green vegetables, dried fruits, dandelion leaves and young turnips. Iron is well absorbed with the help of copper and vitamins B and C.
Copper . Plays a huge role in support correct composition blood (it activates iron to produce hemoglobin). One of the signs of copper deficiency is excessive graying of hair. Dark hair contains more of this microelement than light hair.
Copper is found in nuts, liver, egg yolks, milk, oatmeal and buckwheat, and rye bread.
Zinc. It's a catalyst chemical reaction, which maintains the desired acid level.
Zinc enters our body by eating meat and liver, eggs, mushrooms, cereals and legumes, garlic, beets, peas and potatoes.
Nickel. Stimulates the blood circulation process. Its excess is dangerous to human health, causing eye diseases.
Seafood is considered the main source of nickel.
Cobalt. Promotes normal functioning of the pancreas, regulates the formation of adrenaline. Part of vitamin B12. A deficiency of this microelement leads to blood diseases.
Cobalt is in following products: liver, kidneys, seaweed, eggs, milk, peas, beets, strawberries and black currants.
Manganese. It perfectly stimulates the growth of the body, actively participates in the formation of bones and blood formation, and contributes to the regulation of mineral and carbohydrate metabolism.
Manganese is found in eggs, also in dairy products, legumes, cereals, nuts, a lot in fish, and most of all in coffee and tea.
Chrome. Regulates the conversion of cholesterol, activates the action of enzymes.
IN beef liver This trace element can be found in poultry meat, grains and all legumes.
Iodine . Participates in the normalization of the thyroid gland, stimulates the production of the hormone thyroxine. It is very important for children to consume iodine.
Iodine is found in lettuce, seafood, melon, and onions. The sea air is also enriched with this substance.
Fluorine. Participates in the process of formation and development of teeth and bones, normalizes metabolic processes.
The main source of fluoride is, of course, drinking water, it is also found in fish, lamb, veal, nuts and oatmeal.

But also inorganic nutrients. TO last group include various salts, inorganic complexes and water.

The role of minerals in the body

Mineral components are constantly supplied with food in the form of complex structures, as part of salts, which in physiological environments disintegrate into charged particles - ions. Normally, the concentration of mineral components in the body is constant. It is ensured by a balance between intake and excretion. Energy value minerals do not have, which does not diminish their importance.

Functions of minerals in the body

Inorganic substances provide normal osmotic pressure of all human biological fluids.
As a component of vitamins, enzymes, and hormones, mineral elements participate in the regulation of metabolism.
The plastic role of minerals in the body is expressed in the formation of hard tissues: bones, teeth.
Ions take part in the transmission of impulses, ensuring the functioning of the entire nervous system.
Mineral components play an important role in blood clotting processes.
The main functions of minerals in a cell are reduced to ensuring constant osmotic pressure of protoplasm - the internal biological environment.

Depending on the concentration in the body, minerals are usually divided into macroelements and microelements. Ultra microelements are sometimes isolated. Classification is important for narrow specialists. For people who care about compiling healthy diet, it is enough to know the most important functions of minerals in the body.

Functions of minerals in the body

Calcium is the most important and scarce mineral element. It plays the role of a building substance and a participant in many metabolic reactions. Not surprisingly, calcium supplements often significantly improve general state person. Effective absorption of calcium in the gastrointestinal tract occurs when balanced diet, normal functioning of all organs.

Magnesium ensures the functioning of the heart and nerves, increases the secretion of bile, and improves intestinal function.

Potassium performs the most important function of minerals in the cell, normalizes water-salt metabolism, and ensures the perception of nerve impulses by receptors.

Sodium is also contained in the cell and is involved in normalizing blood pressure. Sodium, combined with potassium, is important for the functioning of the cardiovascular system.

Phosphorus is part of the brain, muscles, and other organs. Phosphorus is a component of enzymes, nucleic acids, and a special substance - ATP. The latter refers to compounds with high internal energy. They are called macroergic and provide energy for muscle contraction. A lack of minerals in the body disrupts the formation of ATP and glucose metabolism.

Sulfur is part of amino acids, vitamins, and hormones. Sulfur is necessary for normal protein metabolism, hair growth, and skin renewal. Amino acids containing sulfur (cysteine, cystine), together with vitamin E and ascorbic acid slow down the aging process.

Chlorine ions are a component of hydrochloric acid gastric juice, other biological fluids of the body. The ions activate an enzyme, such as amylase, which breaks down starch. Amylase is found in human saliva.

Elements found in the body in lower concentrations

Iron is an important factor in ensuring respiration and hematopoiesis. Its atoms are an integral part of the complex protein hemoglobin, which transports oxygen molecules throughout all organs and tissues.

Copper is involved in hematopoiesis, the functioning of the nervous system, and ensures normal connective tissue. There are enzymes that contain copper atoms.

Iodine is very important chemical element. It is involved in the synthesis of thyroid hormone. Lack of iodine leads to decreased levels of the hormone and metabolic disorders in general. Excess of the mineral in the body can also be harmful to the thyroid gland.

Lack of fluoride provokes the appearance of caries, bone and joint disorders. According to dentists' recommendations, many toothpastes are fluoridated to prevent changes in dental tissue.

Chromium ions have different charges. An ion with a charge of +3 is definitely needed by a person. It is involved in carbohydrate metabolism. An ion with a charge of +6 is toxic and is not found in food raw materials. It is especially important to maintain normal chromium concentrations for older people.

Manganese enters the human body through breathing and nutrition. Absorbed very poorly. It is an integral part of enzymes and therefore provides biochemical reactions.

Nickel was classified as a useful mineral not so long ago. It is involved in the body's absorption of iron. Man needs nickel from natural raw materials. Synthesized nickel-containing substances can be dangerous.

Zinc is an integral part of enzymes, responsible for growth, puberty; plays a significant role in the formation of taste and olfactory sensations; improves the condition of skin and hair; ensures the functioning of the nervous system and digestion. IN last years installed important function zinc in ensuring the normal condition of the prostate gland.

Selenium for a long time considered a toxic, carcinogenic element. At the end of the last century it was established important role selenium in providing many physiological processes. Selenium ensures the functioning of the heart, preserves blood vessels from atherosclerosis, and together with vitamin E slows down the aging process.

The functions of minerals in the body are varied and significant. To provide normal operation All systems need to include in the diet foods with a high concentration of beneficial chemical elements.

Mineral Sources

The optimal suppliers of calcium are cottage cheese, dairy products, cheeses, beans, and herbs. The calcium content in the listed products can reach 1 g per 100 g of product. There is much less of it in meat, fish, vegetables, and fruits.

Magnesium deficiency occurs rarely. There is a lot of it in cereals, legumes, apricots, grapes, and prunes.

Potassium is found in raisins, potato peels, dried apricots, legumes, and seaweed. With significant physical activity, accompanied copious discharge Therefore, the content of these products in the diet needs to be increased.

Sodium is found in all foods. We absorb additional quantities from table salt. There is no sodium deficiency in the body. It is important not to create an excess of it.

High concentrations of phosphorus are found in animal liver and fish eggs. IN plant products: beans and cereals also contain a lot of phosphorus. It is absorbed worse from such sources.

Sulfur enters the human body with protein foods. With a normal protein content in the diet, the need for sulfur is satisfied.

Chlorine comes in excess with table salt. Chlorine deficiency can occur with metabolic disorders.

Sources of minerals found in small quantities in the body

Iron is found in many foods: vegetables, meat, beans, eggs, berries, apples.

The easily digestible form is found only in liver and other meat products, egg yolk. For the normal functioning of iron, vitamins must also be present in the body: B9, B12, C.

Copper is contained in many food raw materials. Its content is noticeable in green vegetables, liver, and egg yolk. Copper deficiency in the body is very rare.

Iodine is found in sufficient quantities in seafood and in plants that grew in soil with a high content of this element. Considering the importance of iodine and its chronic shortage in water and soil in many areas, some are enriched food products iodized salt.

Fluorine is found in many food raw materials due to its high content in water and soil. In addition to foods, fluoride enters the body from toothpastes, powders, and mouth rinses.

Chromium enters the human digestive tract through the liver and brewer's yeast. Chromium is found in lower concentrations in potato peels, beef, cheese, and wholemeal flour.

Manganese is contained in the amount required by a person in cranberries and tea.

Nickel in necessary for a person concentrations are found in all products.

Liver, meat, legumes, pumpkin seeds are rich in zinc. A significant amount of zinc enters the body with drinking water.

The selenium content in products depends greatly on the content in water and soil. In China, a lot of selenium has been found in expensive varieties of green tea. It turned out that the increased concentration is due to high content selenium in local soil. Selenium is also found in seafood, grains, and meat.

How many minerals do you need per day?

A sufficient amount of necessary elements enters the body of the average person with food, subject to a varied diet. An important factor The formation of high-quality food raw materials is proper farming, timely analysis of soil and water. The lack of minerals in the body manifests itself in a general deterioration of the condition due to disorders of the entire metabolism. For specific loads, the first signs of insufficiency, which can only be identified by a specialist, you need to take additional medications.

The answer to the question “How many minerals should you take per day if necessary” can be found in the accompanying information for the preparations. It's important to remember that mineral complexes The mechanism of action is similar to drugs. Neglecting the recommendations of doctors and manufacturers is fraught with serious health problems.

Excess minerals in the body can show different manifestations

Large amounts of poorly soluble calcium compounds can provoke the formation of stones in the excretory ducts.
Excessive amounts of sodium can cause swelling, increased blood pressure, and heart problems.
Large amounts of copper disrupt skin, harm the liver and kidneys.
Excess fluoride disrupts the absorption and utilization of all essential nutrients.
Excess iodine in some thyroid pathologies can aggravate the disease.

When using synthetic mineral preparations, it is important to take into account the opinion of professionals and not to overdo it yourself.

The role of water in the human body

Water, not being a direct nutrient, is included in food products and is constantly supplied to gastrointestinal tract person. In plant and animal raw materials, water is contained inside cells, in the intercellular space, is a solvent, provides appearance, taste of products. The human body also contains water inside cells, outside cells, in physiological media: blood, lymph fluid, etc. In general, a person is 70% water. Women and older people have slightly less water content than men and young people.

The functions of water in the body are diverse

Water stabilizes the structure of enzyme proteins and promotes metabolic transformations.
The transfer of all nutrients in the body takes place in aqueous solutions. This is what it comes down to transport role water in the body.
Removal of recycling products nutrients leaves the body with the participation of water.
Thanks to water, body temperature is maintained at a constant level.
The osmotic function of water in the cell is to maintain intracellular pressure.
Water takes part in all processes of food absorption, both as a reagent and as a solvent. Gastric juice, blood, lymph, others biological fluids are aqueous solutions.
Water is found in tissues that create the shape and weight of the body. This is the plastic function of water in the body.

Water exchange in the body

A person is a dynamic system in which constant metabolism occurs. Water is no exception. The body uses internal (endogenous water) and external water, which comes through the nutritional, respiratory, and skin organs. The volume of internal water generated per day reaches 400 ml, the volume of water coming from outside should be 1750-2200 ml. A specific answer to the question “How much water should you drink per day?” depends on the climate in which a person lives, the amount of physical activity, the efficiency of the excretory systems, and diet.

The amount of internal water produced also significantly depends on the composition of the products consumed. When 100 g of fat is utilized, 107 g of water are released, carbohydrates - 66 g of water, proteins - 41 g of water. The functions of water in the cell are performed both internally and coming from outside. With active muscle loads and hypothermia, more internal water is formed.

When water is exchanged in the body, 1500 ml is released through the kidneys, skin - 650 ml, lungs - 350 ml, intestines - 150 ml. During active physical work, the release occurs intensively. Losses need to be compensated.

How much water should you drink per day

Various sources agree that you need to drink 2 liters of water per day. The recommendations are generally correct. It is useful to remember that when used instead of regular products dried fruits, cereal mixtures and other products with reduced content moisture, the volume of drinks should be increased. During the heat, with active physical activity, the total volume of water drunk can reach 5 liters per day.

Lack of water in the body creates a feeling of thirst. The signal occurs when the water in the cells decreases, they “dry out,” and the volume of intercellular fluid decreases. At the same time, there is a feeling of dryness in the mouth, which can be aggravated by smoking, talking, or shortness of breath. False thirst caused by secondary factors can be satisfied by rinsing and wetting the mouth.

A lack of water in the body, not associated with smoking or active conversation, is fraught with metabolic disorders. A 20% decrease in body weight caused by dehydration leads to fatal outcome. True thirst must be satisfied drinking plenty of fluids. It is advisable to drink mineral spring water. The quality of water should be given no less attention than the quality of food and diet diversity.

Excess water in the body increases the load on the excretory, cardiovascular system. The physiological volume of fluid must be constant. Composition consistency internal environments called homeostasis. The body strives to maintain a homeostatic state. It is necessary to maintain a reasonable balance between lack and excess of water in the body.

Understanding the essence of physiological processes will help to form healthy style life.

Usually, when people say the word “minerals,” they mean geology. However, in medicine, minerals are no less important. There are 3 types of minerals that you should pay special attention to.

First type: inorganic minerals

These are those that are mined mainly from rocks. They are absorbed only by 8...12%. And when you reach the age of 25...40 years, digestibility drops to 3...5%. It's very bad if you take something like calcium lactate (lactate/gluconate), a common inorganic mineral. (Let me add that calcium carbonate also belongs to these forms - it is chalk, crushed sea mollusks, pearl powder. It is just as poorly absorbed. - from the author Bakhtina E.)

Suppose; What is calcium lactate in 1000 mg tablets. Many people, taking 2 tablets a day, say: “Doctor, I took a lot of calcium. I heard a program on the radio about arthritis and took 2000 mg of calcium a day, but it did not relieve my arthritis, but made it worse.” They ask: “What kind of calcium did you take?” Answers: “Calcium lactate.” This is your mistake, because only 250 mg of this amount is calcium. And if you consider that you absorb only 10% of this amount and 750 mg is lactose and milk sugar, and 10% of 250 mg is 25 mg, then if you take 2 tablets, you get not 2000 mg, but 50 mg. It turns out that in order to get the required amount of calcium, you need to take 90 of these tablets per day, 30 with each meal. And don’t forget about the other 59 minerals.

The second form is chelates.

In the 60s agriculture began to use chelated minerals. These minerals are inorganic minerals with amino acids, proteins or enzymes enveloping the inorganic atom. This form of minerals increases their absorption by 40%. That is why food industry jumped on this idea.

The third form of minerals is called colloidal minerals. They have the highest absorption. But it is absorption, suction, that worries us most. Colloidal minerals are absorbed by 98%, which is 2.5 times more than chelated minerals and 10 times more than inorganic minerals. Colloidal minerals can only be in liquid form and in very small bodies, 7000 times smaller than a red blood cell, an erythrocyte. Each particle is negatively charged, but the intestinal lining is positively charged, creating an electromagnetic field that concentrates minerals against the intestinal wall. All this taken together gives you 98% absorption.

Plants play a very interesting role in the formation of colloidal minerals. They convert inorganic minerals into colloidal ones in their tissues. By consuming these plants, we accumulate minerals in our body and use them. But since there are no minerals in our soil, there are not enough minerals in the plants, in the crops.

All centenarians who lived up to 120...140 years have much in common. They live in high mountain villages, above 8,000 and 14,000 feet above sea level. They have no more than 2 inches of rain per year, no rain at all, no snow. These are very dry regions.

And how do you think they get water for drinking and irrigation? From the melting of mountain snows. The water that comes out from under the glaciers is not as clean and transparent as geyser water, but yellowish-white or white-blue. It contains from 60 to 72 minerals.

In Titi Kaka, I like to repeat this name, or in Tibet it is called ice milk. And they not only drink this water, receiving 8...12% absorption of minerals, but, more importantly, they irrigate the land with this water year after year, harvest after harvest, generation after generation for 2.5...5 thousand years.

And they have no diabetes, no heart disease, no high blood pressure, no arthritis, no osteoporosis, no cancer, no cataracts, no glaucoma, no birth defects, no prisons, no drug addicts, no taxes, no doctors and they live 120... 140 years without disease.
Do you think colloidal minerals are important? And every time you don’t take minerals for one day, you shorten your life by several hours or even several days.
Think about it and be healthy!

Learn more and try products in a PH Balance class

As many already know, vitamins, minerals and salts play a big role in the functioning and functioning of the body. Minerals(minerals) are natural inorganic components and compounds that are not produced in the human body, but come from outside.

They perform a variety of vital functions: the formation of skeletal bones, teeth, enamel, and participate in various reactions body, in metabolism (water-salt and acid-base), etc.

And they come along with food, and in order to know how much and what you need to eat in order to have a sufficient supply of these components, we will make a short review of what minerals perform what function in our body and what they are responsible for.

Let's look at the main minerals and salts we need: calcium, magnesium, phosphorus, chromium, iodine, copper, fluorine, zinc, iron, manganese, molybdenum, selenium, etc.

So let's start with calcium . It is responsible for vital processes in the human body, the main of which is participation in the formation of bones and teeth. In addition, it is an invaluable component of muscles and organs.

Thanks to calcium, such phenomena as digestion, heart contraction and motor function. Children especially need calcium for growth, women during pregnancy and breastfeeding, as well as during menopause. Sources of calcium include: milk and dairy products, eggs, legumes, nuts, fish and seafood. Daily norm mineral - 800 mg.

Magnesium . Responsible for many biochemical reactions, such as energy production, absorption and transfer of nutrients, and muscle relaxation. Increased quantity Magnesium is necessary for athletes and people who drink alcohol. Sources of magnesium: cocoa, nuts, legumes, buckwheat, rye bread. The daily norm is 350 mg.

Sodium . It is an important intracellular and intercellular macronutrient. Participates in the regulation of blood pressure, water metabolism, nervous and muscle tissue, in the work of digestive enzymes.

The sodium content of foods is low, but the need for it is also insignificant, about 1 gram per day. It enters the body along with salt and salted foods, which is enough. To people with heartfelt -vascular diseases It is necessary to limit salt intake, because salt increases blood pressure and retains water in tissues, which causes swelling. In general, it is not recommended to consume more than 4 grams of salt per day.

Potassium . Microelement, involved in the transmission of nerve impulses, in the regulation acid-base balance blood, normalizes blood pressure, activates a number of enzymes in the body. Potassium regulates the amount of sodium in the blood.

Potassium is present in beans and peas, and there is a lot of it in potatoes, grapes and apples. The body's need for potassium is usually satisfied by the diet if it contains potato dishes. The daily norm of the mineral is 2000 mg.

Phosphorus . It is an essential component of bones and teeth. Most processes in the body take place with the participation of phosphorus and its derivatives. Phosphorus deficiency may occur in people who frequently take medications for heartburn. Sources of phosphorus: animal products - meat, fish, milk and dairy products, grains. The daily norm is 750 mg.

Chromium . Necessary for energy metabolism reactions and the production of fatty acids, used for the absorption of glucose. Sources are products of plant origin - brewer's yeast, vegetables, rye bread, as well as liver, cheese, meat. The daily norm is 200 mg.

Chlorine . Participates in the formation of gastric juice, the formation of blood plasma, and regulates a number of enzymes. The chlorine content in foods varies; there is more of it in bread. Adults get chlorine mainly from salt and bread, the need for it is 2-3 grams per day.

Iodine . It is an essential component of thyroid hormones and participates in energy metabolism reactions. Increases with iodine deficiency thyroid, vision deteriorates. Sources of iodine: seafood, iodized salt, dairy products, spinach leaves. The daily norm is 150 mg.

Copper . Participates in the formation of red blood cells and enzymes. Sources of copper: nuts, rye bread, kidneys, liver, legumes. The daily norm is 3 mg.

Fluorine . Necessary for teeth and bones, participates in hematopoiesis, protects against caries. Sources: sea fish and seafood, milk, eggs, tea, grains. An adult's need is 3-4 milligrams per day; fluoride products are low. Excessive fluoride intake causes darkening of tooth enamel.

Zinc . Participates in the processes of digestion, metabolism, etc. Signs of zinc deficiency are: growth retardation, loss of appetite, weak immunity, frequent depression, problems with the pancreas, etc. Sources of replenishment: hard cheese, lean meat, liver, eggs, seafood, rye bread, nuts, salads, etc. Largest quantity organic zinc was observed in wheat seeds, pumpkin and sunflower seeds (130-202 mg/kg). And also for the purpose of prevention in case of zinc deficiency, it is recommended to consume 2-3 tablespoons of sprouted wheat grains. The daily norm is 15 mg.

Iron . It is a very important mineral involved in the formation of hemoglobin, and is also part of some enzymes. Sources of iron: legumes, liver, kidneys, eat a little of it in wheat bread. Iron requirement is 10-14 milligrams per day. If your diet includes bread made from fine flour, iron is often lacking. Foods rich in phytin and phosphates also reduce the absorption of iron. And by the way, tea reduces the absorption of iron, because tannins come into contact with him.

Manganese . Used in bone and connective tissue, as well as enzymes. Sources: rye bread, nuts, legumes, tea.

Molybdenum . Necessary for the formation of iron reserves in the liver. Sources: legumes, grains, meat. The daily norm is 250 mg.

Selenium . Is an antioxidant. Participates in cell growth and development. Sources of selenium: meat, fish, grains. The daily norm is 70 mg.

Sulfur . It is part of some hormones and vitamins, proteins, in the form of sulfur-containing amino acids. More sulfur is found in animal products and less in plant foods. Regular nutrition is sufficient to meet the body's need for sulfur.

It should be remembered that excessive consumption of mineral micro- and macroelements can be dangerous to health. However, given our current state of the economy, most are at risk of running short of these components. To be healthy, pay attention to your diet! Eat a variety of foods rich in vitamins and minerals.