Minerals are inorganic substances that need to be consumed by living organisms to ensure proper functioning of the body. Some minerals such as calcium, phosphorus, sulfur, potassium, sodium, chlorine and magnesium, are necessary for our body in relatively high amounts (greater than 100 mg / day) and therefore are called macronutrients . However, other minerals are needed in relatively low amounts, called micronutrients . These are, for example, iron and zinc .
Index
What are the most important minerals?
Since the body cannot produce minerals , they must be ingested through a meal that provides adequate amounts of these substances. If there is an excess, they will be eliminated through feces and urine.
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Important constituent of bones and teeth . It operates on blood clotting, muscle contraction, and nerve function. It acts in the formation of tissues, bones and teeth; acts in blood clotting and oxygenation of tissues; fights infection and maintains iron balance in the body. More information on calcium.
Main sources of calcium: cheese, yogurt, nuts, grapes, whole grains , turnip greens, kale , chicory, lima beans, lentils, sesame, and cashew nuts.
Iron
Iron is important for the body, as it is one of the components of hemoglobin, myoglobin and respiratory enzymes, which are of fundamental importance for cellular respiration . Essential in the formation of blood, it acts as an oxygen diffuser throughout the body. More information on iron.
Main sources of iron: liver, kidney, heart, egg yolks , legumes, vegetables, nuts, dried fruits and olives.
Selenium
Lack of selenium causes muscle pain, fatigue and muscle weakness and white spots on the nails. Selenium is a mineral that participates in the formation of antioxidant enzymes. It also improves the use of vitamin E , important in neutralizing free radicals. Therefore, it acts to slow down the aging process and prevent cardiovascular disease . Main sources of selenium: meat, seafood, liver, dried fruits such as almonds and walnuts.
Magnesium
Constituent of many coenzymes, essential for the normal functioning of nerves and muscles . It acts in the formation of tissues, bones and teeth. This helps metabolize carbohydrates. Neuromuscular excitability controls. More information on magnesium.
Main sources of magnesium: citrus fruits, legumes, egg yolk, parsley, watercress, spinach, onions , tomatoes and honey.
Copper
It participates in the production of hemoglobin, the formation of melanin (the pigment that gives the skin its color), and it composes many enzymes of cellular respiration.
Main sources of copper: rye, lentils, figs, bananas, apricots, raisins, plums and spinach potatoes.
Potassium
Important ions found within the cell act with sodium in the body’s fluid balance and influence muscle contraction and nerve activity. Activities such as the regulation of the heartbeat and the muscular system are associated with sodium. Contributes to the formation of cells
Main sources of potassium: Green olive, plums, figs, peas, lentils, spinach, banana , orange, tomato, meat, apple cider vinegar and brown rice.
Manganese
It helps in the regulation of various chemical reactions. Important for growth and intervenes in the use of calcium , phosphorus and vitamin B1 . More information on manganese.
Main sources of manganese : whole grains, peanuts, walnuts, beans, rice, bananas, lettuce, beets and corn.
Silicon
It acts in the formation of blood vessels and arteries and is responsible for their elasticity. It acts in the formation of the skin, membranes, nails and hair . Combat skin diseases and rickets.
Main sources of silicon: beets , oats , endive, lettuce, squash, olives and onion.
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It acts in the formation of bones and teeth; essential for the nervous and muscular system. Along with calcium and vitamin D , it fights rickets.
Main sources of phosphorus: meat, poultry, fish, eggs, legumes, cheese, whole grains.
Iodine
It operates the thyroid gland, activates the functioning of the brain , allows the muscles to store oxygen and prevents fat from being deposited in the tissues.
Main sources of iodine: seafood, iodized table salt and dairy products.
Deficiency or lack of mineral salts
The lack of minerals in our body can cause the development of various diseases . Anemia is caused by lack of iron, goiter is caused by lack of iodine, potassium deficiency causes muscle fatigue, and so on. The minerals we need come directly from the food we eat.
These deficiencies are often more significant than vitamin deficiencies, and their symptoms are very distinctive – they are detectable only through medical tests.
Remember that a healthy and varied diet must provide all the minerals necessary for our body. The substitution of minerals for supplements should only be done with a prescription, since, unlike most vitamins, excess of these substances can cause serious diseases (such as hypertension, which can be caused by excess sodium) .
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.