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Minerals
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What are the minerals? Why are minerals needed? How can I get the necessary minerals through meals?

Your body needs a lot of minerals to develop properly, they are called basic minerals. The main minerals are called macroelements, and the rest are trace elements. These two groups of minerals are equally important, but trace elements are needed in smaller quantities than the major minerals. Balanced diet usually provides all the essential minerals in the body. Below we will try to offer you a short and clear list of minerals, what they do in your body, what are their functions, and which sources of food we can supply.
What are the types of minerals, what are their functions and their sources?- Sodium - It is necessary to balance the fluid in the body properly, the proper functioning of the nervous and muscular acronyms. Sources of sodium in larger quantities are boiled salt and soy sauce, and in smaller - in milk, bread, vegetables like carrots and beets and unprocessed meats, kidneys, brain. You need 1800 to 2400 mg a day. Excessive intake of sodium leads to depletion of potassium, so be careful.

- Chlorine - Another mineral that is needed for proper alkaline-acid balance in the blood and good stomach acid. It also maintains the flexibility of the body. This is in salt, olives, brown seaweed. Chlorine in excessive amounts prevents the absorption of vit. Well, it's toxic, so be careful. There is no regulated daily dose, but if you eat and take the daily amount of salt, you will get it.

- Potassium - one of the well-known minerals of many people that is needed to properly balance the body's water balance with sodium and helps normalize heart rhythm. Sources are whole grains, legumes, citrus, bananas, potatoes, sunflower. The required daily dose is 4700 mg.

- Calcium - Calcium is an important mineral for healthy bones and teeth, helps the muscles relax and is important for nerve function as well as blood clotting, regulation of blood pressure and the health of the immune system. To be absorbed into the body, you also need vitamin D. Sources are: dairy products, salmon, sardines, tofu and soy milk, green vegetables like broccoli, spinach, beans. You need more than 200 mg a day.

- Phosphorus - Important for the strength of the bones and teeth found in each cell, it maintains the balance between acids and alkalis. Stimulates the work of the heart and delivers energy. You can get it from meat, fish, poultry, eggs, milk, nuts and seeds. The required daily dose for an adult is 800-1200 mg.

- Magnesium - Magnesium is known to most people in the listed minerals, but you may not know it is needed for bones, protein production, muscle contraction, nervous transmission and immune system health. Necessary for the exchange of calcium, vitamin C, potassium, sodium and phosphorus. Protects against depression and muscle cramps. There are nuts and seeds, beans, leafy green vegetables, seafood, chocolate, artichoke. The required daily dose - 250-350 mg.

- Sulfur - Responsible for the good condition of the skin, nails and hair. Helps in secretion of the bladder and liver, which contributes significantly to the maintenance of the oxygen balance in the body. It is found in foods high in protein: meat, poultry, fish, eggs, milk, legumes and nuts. There is no established daily dose.

- Iron - It is part of the red blood cell molecule, it carries oxygen in the body and is needed for energy metabolism. Also well known by all the minerals listed here. Honey, manganese and vitamin C are needed. Do not forget that because of the monthly cycle women lose more iron than men. Iron is extremely important for the proper metabolism of Group B vitamins. The sources include: red meat, fish, poultry; shells (mainly mussels), yolks, legumes; dried fruits, green leafy vegetables. The deficiency is dangerous because it causes anemia. The required doses are: 10-15 mg per day.

Zinc. Maybe they've heard about it if it's about minerals. It is part of many enzymes necessary for the production of proteins and genetic material, it also participates in the perception of taste, wound healing, normal fetal development, sperm production, normal growth and sexual maturation, good condition of the immune system. We get it through flesh, fish, birds, eggs, beer yeast, pumpkin seeds. Daily dose 12-15 mg.

- Iodine - Important for thyroid hormones that help regulate growth, development and metabolism. Good sources are: seafood, iodized salt, bread and dairy products. You need 150 mg a day.

- Selenium - Extremely powerful antioxidant. This is mostly in apricots, Brazil nuts, meat and cereals. Required daily dose: 50μg for women and 70 for men.

- Honey - It is part of many enzymes needed for the metabolism of iron in the body. Sources are beans, nuts and seeds, whole grains, meat and drinking water. Required daily dose: 1.5-3 mg.

- Manganese - Not so well known of all the minerals listed here, but it helps to activate the enzymes necessary for proper absorption of vitamins A, C and B1. It is widespread in food, especially in plant foods. The required daily dose of this mineral is 2-5 mg.

- Fluoride - involved in the formation of bones and teeth, helps to prevent cavities. This is in drinking water, fish and most teas.

- Chromium - Mineral chromium works closely with insulin to regulate blood glucose (glucose) levels. It is found in unrefined foods, especially in the liver, beer yeast, whole grains, nuts and cheese. There is no strictly regulated daily dose.

- Molybdenum - part of some enzymes. It is obtained from beans; bread and cereals; green leafy vegetables, milk and liver.



It is also known that small amounts of nickel, silicon, vanadium and cobalt are also essential. Observe a balanced nutritional diet and take all the necessary minerals to be healthy and healthy!



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