Minerals needed for muscle contraction and metabolic processes of the body – water and salt, acid-base. They needed to build bone tissue, dominated by elements such as phosphorus and calcium.
Minerals, trace elements to a greater extent, activate the action of enzymes, hormones, vitamins, and thus participate in all types of metabolism. Normal functioning of the nervous, cardiovascular, digestive and other systems is impossible without the use of food minerals.
.For the processes of blood formation and blood clotting are necessary iron, copper, manganese, calcium and other minerals.
What minerals are in foods in large quantities? Minerals are divided into macro-and micronutrients. For macro cells include calcium, phosphorus, magnesium, potassium, sodium, chlorine and sulfur. They are found in foods in relatively large quantities required by the body and also in the “macroscopic.”
Now I will tell you what minerals are in foods in the minimum volume? This is iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, bromine, molybdenum, vanadium, nickel, strontium, silicon, selenium. Their content in foods is largely dependent on location, soil, water and ecology of those areas where they are.
Minerals from food have mainly alkaline (calcium, magnesium, sodium, potassium) or acid (phosphorus, sulfur, chlorine) effects on the body. Some foods cause alkaline shifts (dairy products, vegetables, fruits, berries), and others – acidic (meat, fish, eggs, bread, cereals), depending on the mineral composition.
Alkaline diet used in the direction of heart failure, kidney disease, liver, and severe forms of diabetes, kidney stones.
Sodium regulates water and electrolyte balance, is required for nerve and muscle cells. She comes into contact with some salt and additives.
Magnesium is part of the bone tissue is required for the transmission of nerve impulses, heart muscle, the work of some enzymes, the functioning of memory. A large number found in legumes, cereals, figs, nuts and greens.
Calcium is necessary for the formation of bone and tooth tissue, is involved in blood clotting, transmission of nerve impulses, muscle contraction. The highest content of calcium – dairy products, vegetables, canned fish bones. In turn, tea, coffee, salt and foods with oxalic acid, contain substances that interfere with calcium absorption.
Potassium is important for maintaining water and electrolyte balance, nerve impulse transmission, muscle contraction (including heart), maintain normal pressure. Most potassium is contained in plant foods: fruits, seeds, beans, tomatoes, potatoes, bananas, cereals.
Iron is a part of hemoglobin that carries oxygen from the lungs to the tissues. Many iron in meat (especially liver and kidney), egg yolks, green vegetables, bread, and dried fruit. By the way, women need twice as much iron than men.
Zinc is necessary for the immune system, visual and gustatory receptors, and the normal development of the gonads. Zinc rich shellfish, cereals, dairy products, eggs and poultry.
Iodine is part of the thyroid hormones, which control the metabolic rate of cells, regulate the growth and development of tissues. Most of iodine contained in marine fish and seafood, iodized salt.
Molybdenum is found in enzymes that provide a synthesis of nucleic acids (“read” and “duplication” of genetic information). He contained in plant foods.
Selenium is part of enzymes that protect cells from free radicals involved in the synthesis of some hormones and control cell division. Selenium is needed for normal operation of the visual receptor cells of the skin. He contained in meat, milk, fish, seafood, vegetable oil, citrus fruits and cereals.
Manganese is involved in the synthesis of thyroid hormones and sex hormones, and also provides cholesterol metabolism and insulin; neutralize free radicals, required for the formation of bone and cartilage. Walnuts, whole grains and beans are the main sources of manganese.
Copper is needed for bone and cartilage tissues. It contained in organ meats, shellfish, crustaceans, cocoa, nuts and mushrooms.
Sulfur is part of many amino acids that the body cannot synthesize their own. It contained in animal and plant proteins.
Phosphorus is required for the formation of bone tissue and teeth, as well as for many biochemical reactions. It located in nearly all proteins. However, we must remember that the more phosphorus the body gets, the less calcium is absorbed.
Fluoride is needed for bone formation and tooth enamel. It enters the body mainly through drinking water and seafood.
Chlorine with sodium supports the water-electrolyte balance and is part of the main component of gastric juice – hydrochloric acid.
Chromium is part of the enzymes that help regulate blood sugar and cholesterol.
I hope I have answered the question: “What minerals are in food?”