Minerals in a healthy and balanced diet

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Minerals in a healthy and balanced diet

If we want to stay healthy, taking minerals in a balanced way in the diet is a vital requirement. The demands of daily life demand a continuous ingestion of minerals. In addition, some situations increase stress and then our body’s demands for minerals are greater. Our body becomes especially vulnerable to mineral deficiencies. Without minerals in the dietthe cells do not function well.

Minerals are part of our body and help the proper functioning of cells. Minerals are inorganic micronutrients that are part of some organ or element of the body, such as bones or blood and are acquired through some fruits, vegetables and other foods.


Minerals and healthy living


Minerals keep the cells of each of the body’s organs healthy and functioning well, activate the production of fluids and substances in the body, such as hormones or enzymes and help in the performance of various vital processes such as breathing, digestion or circulation.

Minerals are part of fruits, vegetables, and other foods and come in tiny amounts in them, but in sufficient quantity for human requirements.

Among the most important for the body are: iron, zinc, calcium, potassium, sodium, iodine, magnesium and others.

Iron


It serves to produce hemoglobin and transport oxygen throughout the body.
Its lack causes: Anemia, fatigue, depressions and favors infections.
It comes in: Figs, green leafy vegetables, dates, cereals, legumes, seeds, egg yolk, liver, meats, sardines.


Magnesium


It serves to: Help the functioning of muscles, keep bones, teeth and joints healthy.
Its lack causes muscle and nerve problems, weakness and seizures.
Comes in: Wheat germ, beans, beans, corn, oats, almonds, brown sugar, nuts, figs, green leafy vegetables.


Calcium


It serves for the formation and care of bones and teeth, participates in blood clotting, helps muscle functions and is necessary for the nervous system.
Its lack causes: Softening and weakness in the muscles, rickets, osteoporosis and favors cavities and weakness of the nails.
Comes in: Green leafy vegetables, watercress, purslane, sesame seeds and parsley, milk, cheese, butter, tortillas, sardines and charales.


Phosphorus


It serves to: The formation of bones and teeth and produces energy for the formation of cells.
Its lack causes: Weakness and anorexia.
Comes in: Cereals, beans, lentils, beans, meats, fish, chicken, egg, yogurt.


Selenium


It serves to: It is antioxidant, protects against cancer, helps the proper functioning of the heart, liver and reproductive organs.
Its lack causes: Muscle aches.
Comes in: Whole grains, vegetables, meat, fish, milk, cheese.


Potassium


It serves to: Help the functioning of the kidneys and heart, helps in the transmission of nerve impulses, controls the level of body water.
Its lack causes: Muscle weakness and dizziness.
Comes in: Green leafy vegetables, fruit in general, potatoes.


Sodium


It serves for the functioning of muscles and nerves, regulates body fluids; and contributes to digestion.
Its lack causes: Dehydration; dizziness and low blood pressure.
Comes in: Cereals, table salt, bread, cheese, smoked meats and fish.


Iodine


It serves for the formation of hormones.
Its lack causes goiter.
Comes in: Iodized table salt, fish and seafood.


Fluorine


It serves to: form bones and teeth and protects against cavities.
Its lack causes cavities.
Its excess causes: stains on the teeth.
Comes in: Water, seafood, fruits, vegetables and tea leaves.


Zinc


It contributes to proper growth, helps in sexual development, hair growth, skin care.
Its lack causes: problems in growth, decrease in the body’s defenses, anemia, skin problems, decreased sensitivity of the senses of taste and smell.
Comes in: Legumes, nuts, peanuts, cereals, sunflower seeds, red meat, eggs and seafood.

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