The Importance of Minerals in the Diet
A mineral is a naturally occurring substance, homogeneous and inorganic origin, which has a crystal structure (crystalline form). Minerals are chemical elements that are essential for the activity of the cells and maintain health. More than twenty known mineral are essential to control or preserve the metabolic functions of various tissues. The human body is built for 65% water, 18% protein, 10% lipid, 5% carbohydrate, and 1% minerals. Although you find a very small percentage, the minerals are of great importance in the diet of humans, and require that you include in your diet so your body is in optimal conditions.
Then we give a very handy list of the minerals and foods that contain them. As in everything, is important to have an accurate assessment of consumption of these micronutrients, and that its deficiency as excessive consumption are harmful.
Calcium
This is a mineral that is associated with rapid bone, which is the main component of the skeletal system. However, this mineral also participates in a major nerve transmission, as well as forming part of the structure of several enzymes. Involved in coagulation in general. Its absence causes rickets, it is important to take a daily dose per day of products containing this mineral, which is distributed in foods of both animal and vegetable origin. Be taken into account calcium in plant foods is less assimilable, because these foods contain many substances such as oxalate or phytate, which ateal or prevent the proper absorption of minerals in the digestive tract. However, a balanced diet, plant foods are important for obtaining this mineral.
FOOD CONTAINING CALCIUM : the bran, the whole flour, almonds, vegetables (carrot, cucumber, cactus, radish, tomatoes, garlic, etc..), Fruits (orange, lemon, strawberry , etc.). buttermilk, yogurt, soy, cheese, milk, animal, fish such as herring, sardines, salmon, cod, sea bream. Furthermore, the honey and pollen are rich sources of calcium, as well as algae.
Phosphorus
Along with calcium, a mineral core of the structure of bones and teeth. This element is part of many organic substances, and is involved in the acquisition and transmission of energy as well as in transmission genetics.
FOOD CONTAINING PHOSPHORUS: vegetables, fish, cereals, bread, eggs, meat and animal water.
Iron
Part of the hemoglobin protein that carries oxygen in blood, and myoglobin, which carries oxygen in muscle. It is part of several enzymes. The body has the ability to store large quantities of this element as a reserve associated with a protein called ferritin. Proper absorption of iron depends on the presence of other dietary components that promote their uptake as ascorbic acid, or difficulty, such as oxalic acid or phytic acid. Its lack causes anemia, poor general appearance in the face.
FOOD CONTAINING IRON : lentils, beans, black pudding, cocoa, chocolate, clams, beans, cactus, apples, nuts.
Potassium
Important as it is involved in maintaining the osmotic pressure, especially in the interior of cells, and also in nerve transmission.
FOOD CONTAINING POTASSIUM: bananas.
Chloride
This mineral is involved in maintaining ionic and osmotic balance, as well as forming part of gastric juice.
Magnesium
It is the mineral that form the bone, it is necessary for the activity of many enzymes especially those that use ATP. In these enzymes, magnesium is actually linked to ATP and not the enzyme. Its lack causes malformations of the skeletal system and muscular imbalance.
FOOD CONTAINING MAGNESIUM: soybeans, avocados, dairy products, cereals (wheat, a vein, spelled, barley, tapioca), vegetables, seafood, nuts, black beans, sesame and water.
Iodine
Its unique and important biological function is as a component of thyroid hormones. Its lack causes dwarfism and thyroid problems and goiter.
FOOD CONTAINING IODINE : eggs, salted fish, water, iodized salt, plunging into the sea.
Sodium
Participates in maintaining osmotic pressure, mainly in extracellular compartments, as well as in nerve transmission and in maintaining acid-base balance.
FOOD CONTAINING SODIUM: canned foods, processed foods in general, sauces and salad dressings, sports or energy drinks, bread, salt, salty snacks.
Fluorine
It is part of the structure of the teeth and bones, although not strictly an essential element.
FOOD CONTAINING IT: water.
Zinc
It is part of several enzymes such as carbonic anhydrase-or alkaline phosphatase. Has an essential role in the growth and development of the defense system as it relates to good healing.
FOOD CONTAINING IT: water.
Copper
Contains some enzymes such as tirosinasa. The deficiency causes anemia.
FOOD CONTAINING COPPER : offal, seafood, vegetables, nuts and water.
Manganese
It is a mineral involved in the synthesis of carbohydrates and fats as well as the absorption of calcium and iron. Joins the healthy development of the pancreas, bones and cartilage, and is responsible for activating some enzymatic functions. In addition has a fundamental role in the development of internal and external ear of the baby, so it's important in diet of pregnant women.
FOOD CONTAINING MANGANESE: grapes, apples, pears, oranges, wheat, corn, nuts, barley, asparagus, celery, carrots, potatoes, lettuce, beets, etc.
Selenium
This is part of selenocisteina, an unusual amino acid, (equivalent to the cysteine, but with sulfur instead of selenium) in the glutathione peroxidase.
FOOD CONTAINING SELENIUM: wheat germ
To consider:
Most of the minerals are so wide and varied in all sorts of food, so we can safely say that any diet that is not obsessive includes sufficient quantities of most of them.
However, calcium, iron and iodine are some of the minerals which the body can suffer, and this only with diets based on foods that do not contain or that contain them.