Mineral substances: which of them are the most important for us?

Minerals are needed for man just like vitamins. They participate in the creation of cells of the body, its tissues, and also are involved in the work of enzyme systems.

They are divided into macro- and microelements. The daily requirement for macronutrients (which include phosphorus, potassium, sodium, as well as calcium, magnesium and iron) is calculated in milligrams, while in micro-elements (including zinc, manganese, copper, chromium and copper), the norm is hundreds of times smaller .

Let's describe in detail some mineral substances (in particular, macronutrients), necessary for the normal functioning of our body.

Salt, or sodium chloride, is necessary for the body to maintain the salt composition of the blood and the osmotic pressure is normal. It is this pressure that determines the percentage of fluid that is retained in tissues and blood. Otherwise, dehydration of the body is observed . Salt consumption increases when a person is engaged in physical exercises, as well as with severe sweating, especially in high-temperature conditions. Therefore, in such situations, the use of salt should be increased. The daily requirement for this macronutrient is 10-14 g.

Mineral substances in food are contained in varying degrees. You just need to know which of them is dominated by this or that macro- or microelement. So, calcium, which takes an active part in the metabolism, stimulates the normal excitability of the muscular and neural tissues and is a means for strengthening bones, is contained in croups and vegetables. However, it is best absorbed if it enters the body with milk, lactic acid foods and eggs. Calcium for an adult is approximately 90 g.

Mineral substances such as phosphorus and magnesium are interrelated with calcium and are also found in bone tissue. In addition, phosphorus takes an active part in the metabolism of proteins, lipids and carbohydrates. If the muscular work is carried out with particular intensity, the body's need for phosphorus is growing. Magnesium promotes the activation of enzymatic activity, and also takes part in chemical processes associated with phosphorus compounds.

It is important that phosphorus, which enters the body with products of animal origin (with cheese, cottage cheese, meat products, fish, cottage cheese and liver), is digested faster and better than what was done with cereal, beans, peas or bread. The daily requirement for phosphorus for a growing organism is 700 mg, which is slightly higher than for an already formed adult (600 mg).

Magnesium comes to us, mainly with products of vegetable origin. It is found in bread, beans, potatoes and cereals. The daily requirement for it is 280-350 mg.

Minerals control the operation of the cardiovascular system. These elements include potassium, which increases urination and thus stimulates the work of the heart. It is in sufficient quantity contained in vegetables, berries and fruits (black currant, dried apricots, raisins, zucchini, prunes, potatoes and pumpkin).

In order to enrich your body with the necessary macro- and microelements, it is important to remember that the minerals from the consumed products can not be fully absorbed. Slowdown of this process contributes:

- Abuse of coffee and alcohol;

- Smoking;

- use of certain medications;

- reception of contraceptive hormonal tablets.

Heat treatment of products does not reduce the level of mineral substances in them, as it does with vitamins. But if you refine or peel, some of them are lost. Therefore, eat as many foods as possible, made from whole grains and unrefined ingredients.

The daily requirement for mineral substances in nursing and in pregnant women increases by about 10-20 g.