When it comes to health and normal functioning of the human body, the minerals are important as vitamins are necessary for many processes in the body particularly for fluid balance and Prevention of bone and teeth and muscle contraction and nervous system function and digestion.
It is important to cover the body’s need of minerals it needs with a balanced diet rich enough of the metal because no metal can replace another metal in terms of its benefits, and if you follow a balanced diet and variety you will not face any problem so come with us and learn the most important essential minerals that are discovered in the human body and its importance and its sources.
The presence of minerals in the human body
There are two types of minerals necessary for the human body:
This collection contains abundant materials in our body needs our body to more of them which is calcium, magnesium, sodium, potassium and phosphorus.
This group includes boron, chromium, copper, iron, iodine, manganese, and zinc, despite their rarity in our bodies however, of great importance, no less than the base metal in the process of construction and destruction of life in the body, although it is needed not only require measures very little.
The role of minerals in the human body
Consists of 5% of the total body weight of 5 elements called metals where most of the minerals in the living cells, and the metal part of hormones, enzymes, and vitamins.
As to the minerals role in the body through a variety of activities including regulating the activity of enzymes and help in the transfer of material to the cell wall, maintain the acid balance in the body, the bones, muscle movement, messages, nerve and hundreds of other activities, so it needs the human body to minerals, because the minerals and vitamins form part of the cells of the body fluids.
Search for major minerals in the human body
As long as you follow a balanced and healthy diet in most cases, these metals will be present in your body in sufficient quantities through food consumed and this is not hard.
But if you are worried that your body need and can of food that it offers you most of these minerals you can take supplements that are sold as a supplement and you can use it after consulting your doctor.
It is the major minerals include calcium, chloride, magnesium, phosphorus, potassium, sodium, iron and zinc.
However, we’ll find out more about this metal and some good food sources which you can add to your diet:
Calcium is known for his ability to prevent osteoporosis, but this knowledge provides benefits beyond strengthening bones and teeth since the body needs calcium for blood clotting and function of neuromuscular natural.
Most of the calcium is present in bones and teeth and only 1% of it in the rest of the body, as to reduce all of our muscles determines the proportion of calcium in them.
With age you lose bone mass its minerals gradually, followed by complications such as fractures of the femur, the collapse of the spine, etc., the question that arises is whether the proper nutrition to prevent this phenomenon natural?
It is widely believed that dairy products can increase the storage of calcium in the bones.
So how is the absorption of calcium and transfer it throughout the body?
Takes the absorption of calcium in the blood form of the calcium ions from the wall of the intestine and promotes the absorption of calcium is vitamin (D) and that is why we find that a lot of people take tablets of vitamin supplements (D).
One of the functions of calcium in the body:
- Adjusts the heart rate.
- Reduces insomnia.
- Effective in the metabolism of iron in the body.
- Plays a key role in organizing the work of the nervous system , especially in the transfer of stimuli as moving nerve messages via the calcium ions.
- Calcium is a factor in bone strength so you should have calcium present in the diet of the adolescents before puberty so that the pressure of the bone properly and the development of disease osteoporosis in old age.
- Necessary to the function of muscles and movement.
- Watch your calcium in one of the stages of blood clotting.
And complications lack of calcium in the body: infection can children, osteoporosis in middle age.
So if you want to get strong bones you should also eat vitamin (D) with calcium, and exposure to sunlight to produce vitamin (D) under the skin, and exercise regularly, a diet that contains calcium.
In order to compensate for the missing calcium. recommended calcium a day through supplements.
Food sources of calcium:
Calcium no quantity abundant in dairy products such as milk, cheese and yogurt, but other sources of nutrients that include nuts and green leafy vegetables and fortified foods.
There is also the element of calcium is also one of the most popular supplements.
Metal chloride, the human body needs to produce digestive juices and is found in the fluid surrounding cells, alongside sodium where the chloride with sodium to help your body fluid balance.
It provides the Chloride of food in common salt (sodium chloride) and in many vegetables including celery, tomatoes.
Rarely there is a need to the dietary supplements of the metal chloride.
Magnesium is essential for the posts of Chemical life that control many functions in the human body, including muscle contractions and nerves, it is also necessary to control the proportion of sugar in the blood, andregulate blood pressure, keep bones strong and healthy.
And in some parts of the body such as the brain, thymus glands, higher blood muscles.
Magnesium is a mineral needed in every cell of the body where the human body needs the adult has 20 to 28 grams of magnesium, where 60% of which is in bone, 26% in muscle and the remainder in soft tissues and body fluids.
It is higher in calcium than in other member states.
And has four important functions:
- It is necessary to determine the proportion of sugar in the blood into energy.
- It is effective in combating depression.
- Regulates the function of the vascular and cardiac system and is effective in the Prevention of heart attack.
- Prevents the deposition of calcium in the kidneys and gall bladder.
- Regulates the process of digestion easily.
- Involved magnesium also in energy metabolism and protein synthesis.
Sources of magnesium
There is magnesium in many foods that can provide diet product enough if you choose the right foods to include sources of magnesium good:
Figs acid lemon, grapefruit, yellow corn, almonds, walnuts, pistachios, and seeds of apples, cereals, nuts, yogurt and green leafy vegetables such as cabbage, spinach, beans, soy, salmon, bananas and potatoes.
Although the exposure of lack of magnesium is rare but calcium supplements are also available and often is combined with calcium.
Phosphorus is important for bone growth and function of the natural cellular membrane, and the presence of this metal to the side of the Group B vitamins turn the food we consume to the energy we need to perform our daily activities.
The ends of this element to the set (the metal bumper in the body).
Phosphorus is available in most foods so don’t worry about it.
The role of phosphorus in the body
Phosphorus has four important functions in the body:
- Helps the growth and repair of the body.
- Helps in the metabolism of fat and carbohydrates to provide the body with the energy it needs.
- Reduces the pain of arthritis.
- It is effective in teeth and gums healthy.
- The importance of phosphorus with calcium in strengthening bones and teeth, for the recommended some athletes and doctors using project specific phosphorus and assess the effects of acid production and improve athletic performance.
- It is activated many enzymes by attaching a molecule to the phosphorus blood to help keep the PH stable and thus prevent our blood to become alkaline or acidic.
80% of the proportion of phosphorus in the body is present in bone, 20% in other parts of the body.
Is digested and absorption of phosphorus in the gastrointestinal tract with the help of enzymes, digestive and is absorbed early in the small intestine.
Sources of phosphorus
Phosphorous is found in protein-rich foods such as red meat , nuts , seeds and legumes.
The deficiency of phosphorus is rare and usually occurs during acute malnutrition note that supplements of phosphorus is not necessary.
It is true that phosphorus deficiency is rare in humans but due to the use of some drugs is reduced absorption of phosphorus, such as when using medications anti-acidity prescribed for.
There is a need to potassium for normal nervous system function and muscle contraction.
This metal exists in the liquid inside the cells are therefore necessary to improve fluid balance throughout the body.
Can potassium counter the impact of sodium on blood pressure.
You must follow a healthy and balanced diet to meet all the daily needs of potassium.
Good sources of this knowledge include:
Fruits, vegetables, beans, milk, nuts and red meat.
Available supplements potassium also, but not dealt with without consulting a doctor.
Watch your sodium and chloride in maintaining the balance of fluids outside the cells.
The discovery of sodium and potassium with both known to be essential for normal growth.
A lot of sodium (salt) can cause potassium deficiency.
Sodium helps keep calcium and other minerals in the blood.
Since 1937, scientists found that sodium is an essential element in the body, where sodium is found mostly in the fluid surrounding the cells of the body.
Sodium enters the body and is absorbed easily through the gastrointestinal tract.
If increased salt levels associated with the amount of sodium in the body the section on discussion of brain organization is ordered thirst and in this case will be the person with the need to money with the consumption of water will decrease the concentration of sodium in the body.
The role of sodium in the body
- He says the work of nerves and muscles and is effective in muscle contraction.
- Adjusts the water body and thus increases or reduces the amount of water which leads to swelling or dehydration of the body.
- Help guide the wave of nerves.
- Sodium effective in the regulation of PH in the body.
- Role is interesting for sodium to improve the absorption of sugars, amino acids, simple ingredients of starch and proteins.
- Sodium is important to regulate blood pressure.
Sodium is found in juicers of the gastrointestinal tract that help digest food.
Sodium deficiency is rare in fact represents excessive consumption of this metal is a common problem in the world, as the excessive intake of sodium may lead to increased blood pressure in some people.
There is sodium along with the chloride in the salt of the food, and it is found naturally in a variety of foods, but most of the sodium comes from processed foods that contain high salts or preservatives.
Iron in the body
It’s a component of all cells in the body especially in the liver, as that iron is essential to the process of metabolism proper to the group of vitamins B.
Iron performs five important functions in the body:
- Helps growth.
- Increases the body’s resistance to disease.
- Prevents fatigue.
- Strengthens the immune system.
- Treats and prevents anemia caused by iron deficiency.
- Gives the skin a consistent color.
The role of iron in the body
Iron is one of the most important minerals to the body where the human body needs to iron for making a protein two vital hemoglobin alloy.
Hemoglobin is a protein present in red blood cells that carry oxygen from the lungs to the various tissues in the body.
The Mile is another protein present in the cells of muscle tissue and function of the linking oxygen, iron storage, transport, and launch it when necessary to the consumption of muscle.
Food sources of iron
There are the most important food sources of iron in foods of animal origin such as meat red, poultry, fish, as there is in the egg yolk, and almonds, pistachios, walnuts, beans and asparagus barley flour, lentils, beans and spinach.
Complications the most important of iron deficiency is anemia which also leads to lack of energy and feeling tired the ongoing difficulty of adapting to the body temperature and the inability to perform daily activities and exercise problems with memory and concentration.
In short, iron is essential for a healthy life and to avoid iron deficiency recommend using a mixed diet of red or white meat and vegetables with bread.
The needs of persons at risk of iron deficiency to iron supplements on the advice of a doctor.
This knowledge is essential for everything in the body is working in many functions in the body, it is important for the formation of DNA and proteins into energy.
Found in seafood, meat, liver, nuts, milk and eggs.
It is the symptoms of lack of zinc in the body loss of appetite, delayed growth and swelling of the joints.