Dietary Minerals (mineral nutrients). For example, calcium, fluorine, phosphorus, zinc and magnesium is necessary for the bones and teeth
Minerals are essential for many body functions. Dietary minerals (or mineral nutrients) are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen present in common organic molecules. We need minerals to maintain a proper balance of salt and water balance in the body. Lack of even one vitamin or mineral can bring the body out of balance. Vitamins and minerals are often confused, but are two completely different things. Minerals are chemical elements which vitamins are chemical compounds. They all have very different properties and effects, and therefore they can not replace each other. The minerals are substances that either helps the vitamins to function or as a kind of body's building blocks.
The body uses many minerals daily. For example, the calcium, fluoride, phosphorus, zinc and magnesium needed to bones and teeth function optimally. Iron and iodine plays a central role in the blood and transport of blood in the body, while the absorption of carbohydrate, fat and protein only works properly if we have enough minerals. The body can thus not function without minerals and failing state, it can have serious effects on body function. Several studies indicate that especially calcium, zinc, iodine and iron, that we humans do not get enough of why you should eat a varied diet.
Which minerals are good for what?
All the elements present in the soil. Plants absorb minerals, and when you eat plants, then record the minerals from the plants. The plants form thus not even minerals. The difference in vitamins and minerals is precisely that the minerals from the earth, while the vitamins produced by the plants and animals we eat. The ten most important minerals are necessary for maintaining the body smoothly, it is Calcium, iodine, iron, magnesium, phosphorus, copper, potassium, chromium, sodium, selenium and zinc. The main minerals are good for:
CALCIUM. Good for blood, bones, heart, teeth, mucous membranes, skin. - Calcium, the crude contained most of the body. An adult person contains approximately one kilogram of calcium, of which 99 percent is bound in bones. The last one percent of the stock calcium has other important functions in the rest of the body. Calcium found in dairy products and coarse vegetables. A low calcium intake increases the risk of osteoporosis, but also for hypertension, kidney stones and colon cancer. It is especially during growth when bone is built up, the need for calcium is essential but also the elderly should ensure an optimal intake of calcium in order to curb the descaling of the bones, which for women comes when the periods stop.
IODINE. Good for hair, nails, skin, teeth, thyroid. - The body contains about 20 mg of iodine, of which 2/3 found in thyroid hormones that control metabolic processes in all cells. Iodinated hormones produced in the thyroid helps regulate growth, development and energy metabolism. When radioactivity protects against iodine uptake. Iodine is found mainly in fish and shellfish. Iodine deficiency gives a malfunction of the thyroid, goitre, dwarfism and reduced mental faculties. Excess iodine is excreted primarily through urine. Too much iodine can be especially harmful to pregnant and nursing.
IRON. Good for blood, bones, skin, nails, teeth. - Included is the key substance in the blood-red dye, hemoglobin, and thus iron is responsible for ensuring that oxygen is transported around the body and is therefore vital. In a normal person the body contains about 30-40 milligrams of iron per kg body weight. Among women of childbearing age have almost 4 out of 10 either small or absent iron stores. In contrast, iron deficiency rare in older women where menopause has ended. In young girls aged 12-17 years, one in six of iron deficiency. Also young boys may lack iron, but when they are fully grown, normal iron stores like. If you are a blood donor, you should also pay attention to meet your iron needs. Symptoms of iron deficiency may be fatigue, pallor, frequent infections, restless leg syndrome (RLS), palpitations, headache, dizziness and shortness of breath, hair loss and possible. thin and brittle nails. Other signs may include burning sensation in the tongue, taste change and strange eating habits. Iron is found mainly in cereal products and meat, liver and spinach and other vegetables, raisins, prunes, dates, figs, almonds and nuts. Taking iron due to blood deficiency, supplements of vitamin C increase the absorption of iron.
MAGNESIUM. Good for arteries, bones, heart, muscles, nerves, teeth. - The mineral magnesium is the fourth most common drug in the body. The body contains about 24 grams of magnesium, of which one half of the bone and the other half is distributed to muscles and other soft tissues. Magnesium maintains bone structure and regulate potassium balance. In combination with phosphorus and sodium vital for muscle and nerve function. Magnesium is necessary for energy. Deficiency symptoms are rare and typically manifest as nausea, anxiety, leg cramps, tremors, changes in blood pressure and heart palpitations. Magnesium is found everywhere in the diet, but especially leafy vegetables and almonds are rich in magnesium, while the primary dietary sources are cereals, milk and vegetables. Overdose of magnesium are rare, since any excess of magnesium in the body is excreted by the kidneys.
PHOSPHORUS. Good for the bones, brain, nerves, teeth. - Phosphorus is an essential mineral found in large quantities in the body. The mineral is included in all body cells and tissues. The substance is mainly the chemical compound called phosphate. Phosphorus absorbed in the intestine, the kidneys control the excretion and bone depositing phosphorus. Uptake of large quantities of phosphorus stimulates the secretion of Parathyroid Ready hormone (PTH) in blood, which can interfere with calcium metabolism. The phosphorus is combined with calcium important in the formation of bones and teeth. It is important for the cell functions related to the energy production. Phosphorus may cause hyperactivity at high intake. Phosphorus belongs to the acid-forming minerals. Deficiency symptoms are rare and typically manifest as bone pain, osteoporosis, muscle weakness, rickets. Phosphorus found in milk, whole grains, nuts, eggs, meat, soft drinks, ready meals, pumpkin seeds and sesame seeds.
COPPER. Good for blood, bone, circulatory, skin, hair. - In the body, between 70-120 mg. It is usually found in the liver and brain. Copper is one of the substances which we usually have too much of the body. Women are more often higher copper values than men, as it increased by oral contraceptives and sex hormones. Copper is important in the blood and bone formation. It is important for skin and hair pigmentation. Copper involved in the production of the dye melanin. Copper is particularly important for the development of fetuses and newborns. Milk and milk copper is poor. Deficiency is often seen by many years use of oral contraceptives. It has particular use for Copper, if you have problems with pigmentation in the skin and hair. Early hair loss when some time has taken high doses of vitamin C when you have a headache by infections. Copper is found in leguminous plants, dry beans, soybeans, nuts, meat, raisins, apricots, rosehips, plums, avocados, Brazil nuts, cocoa, liver and seafood. In tap water, there is much copper. Especially water that has "stood" in the pipes. Overdose with copper shows up as vomiting and diarrhea.
POTASSIUM. Good for blood, heart, kidneys, muscles, nerves, skin. - The mineral is the most important intracellular ion and the potassium being present in each cell. The body contains approx 150 g of potassium, which approx. 98% is inside cells. Potassium regulates sodium along with the body's fluid balance, maintains normal blood pressure and normal heart rhythm and nerve impulses. Deficiency symptoms are rare but can occur as chronic diarrhea, vomiting, excessive sweating, confusion, convulsions, fatigue, extreme thirst. Potassium is found in fresh fruits and vegetables, wheat bran, meat, fish and poultry, milk and yogurt. It has particular use for potassium at an elevated pressure, where there is disorder in liquid conditions, muscle cramps with calcium and magnesium, by excessive sweating, by ingestion of diuretics, glucocorticoids, mineralocorticoids and certain antibiotics. Overdose can cause poisoning with slow, irregular heartbeat, abnormal sensations in the arms and legs and around the mouth, respiratory depression, reduced muscle strength and impaired reflexes.
CHROME. Good for blood, circulatory, pancreas, muscles. - Chromium is a trace element that is important for carbohydrate, fat and protein turnover when blood sugar rises also increases blood levels of chromium, by ingestion of many refined products increased chromium excretion and influences eye lens and corneal health. Chromium deficiency shows itself only after a long time, since chromium levels decline gradually over the years. By failing you become less able to process the sugar, taking insulin molecule acts worse eye cornea can become milky white, arteriosclerosis. Chromium deficiency may also result in impaired sperm quality. Most adults need chrome, because an average diet does not cover the daily needs of heavy sugar combustion in strong cravings for sweets with blood sugar problems to follow, by onset diabetes by cholesterol problems, increased risk of atherosclerosis and thrombosis. Chromium is found in fruits, brewer's yeast, shellfish, corn oil, dried fruits, whole grain products, meat, egg yolk, hazelnut, almond, walnut, white beans, fresh apricot and nettle. All refined foods contain very little chrome. If you eat very sugary diet, you need more chromium than normal.
SODIUM. Good for blood, lymphatiches system, muscles and nervous system. - Regulate the Potassium together with liquid and the acid balance in the body and is responsible for neural and muscle function. The effect of sodium is thus linked to the maintenance of the fluid balance and blood pressure. Water and salt go together so blood pressure is a consequence of an accumulation of fluid. For each 9 grams of salt we have within us, binds us 1 kg of water. The liquid usually is bound by salt, but it may also be due to hypersensitivity and fungal problems. When stress increases adrenal function, whereby the hormone aldosterone absorb sodium and potassium throws out. Here, the muscles may be hard due to potassium deficiency, and there may be a headache. Salt deficiency can occur during heavy sweating. Symptoms include nausea, dizziness, extreme fatigue, cramps and headaches. It has particular use for sodium by intense heat with fast heart rate, blood pressure, muscle cramps. Sodium is found in table salt, seafood, olives, eggs, cheese, foods in brine, butter, fatty snacks and bottled water.
SELENIUM. Good for blood, heart tissue. - Selenium is present in all body cells. Selenium is an important antioxidant that should be taken with vitamin E. Selenium stimulates the immune system. It's not often that one sees definite deficiency symptoms. For low supply of selenium appears to have some correlation with cancer and cardiovascular diseases. It has particular use for selenium in heart disease, cancer prevention, in asthma, allergy and hypersensitivity, and the mercury load. With age, the body's selenium deposits less. Selenium deficiency occurs frequently in alcoholics and may contribute to organ damage as seen in the liver and pancreas. Selenium is found mainly in meat and especially in liver and kidney as well as fish, shellfish, milk, cheese and eggs and some nuts, particularly para nut. The recommended daily dose is 50 micrograms for men and 40 micrograms for women. Pregnant and lactating recommended an increased intake of 55 micrograms per liter. day. Overdose can cause hair loss, diarrhea, nausea, metallic taste and deformed fingernails.
ZINC. Good for skin, connective tissue, thymus, mucosa. - Zinc present in all cells and in all body fluids. The body contains between 1½ and 3 g of zinc. Zinc is one of the minerals that we have difficulty getting enough of, among other things due to the poor quality of foods, as well as the daily excretion of up to 2 grams. Zinc is used in many enzyme systems in the body and affect growth, sexual maturation and hormone balance. Zinc is important for the optimal use of vitamin A, iron, and the conversion of fatty acids such as linoleic acid and gamma linoleic acid. Zinc deficiency is not often, but many have low zinc levels in the body. Increased zinc excretion through the kidneys may be caused by alcoholism, liver disease, poorly controlled diabetes, one-sided diet, age and diuretic drugs. Zinc deficiency inhibits growth in children, the hair loss, skin changes, poor vision in the dark and lead to slow wound healing, impaired taste and smell, and mental confusion. It has been especially need zinc for disorders of the hair, skin and nails, neurological and muscular problems, bowel problems of poor absorption of food, alcoholism, skin diseases, acne, by wounds, diabetes, eating disorders and in diseases related to reproductive organs and fertility. Zinc is found in yeast, meat, fish, shellfish, liver, wheat germ, soybeans, spinach, pumpkin seeds, sunflower seeds, legumes and eggs. Zinc is hard to dispense, and it is not very toxic in large quantities. Overdose can cause diarrhea, ease digestive discomfort and nausea.