Minerals are essential for life, avoiding any deficiency is key to good health and disease prevention
The human body requires the consumption of essential nutrients to keep it running smoothly. The most important are the proteins, carbohydrates, lipids, vitamins, and minerals, each of them is basic for life. The minerals are probably the widest range of nutrients and in a fascinating way, each of its variants intervenes in specific and vital tasks. The body uses them for everything, at the same time they are key to ensure the integrity of bones, heart, and brain, which are also substances necessary for the production of enzymes and hormones.
We have all heard about the importance of minerals in nutrition, which are essential for the body to carry out endless biological processes of highly relevant, however, despite such importance, the human body cannot produce them by itself and it is, therefore, necessary get them through food.
Classification Of Minerals
The minerals are inorganic substances required by the body to function, represent between 4 and 5% of the body’s body weight, and are classified into two types: macrominerals and trace elements. Among their main differences with respect to the other essential nutrients, do not provide energy; however, they are related to a powerful action that intervenes in revitalizing the organism and is important for the development of daily activities. A mineral deficiency is one of the main causes for them to be triggered by nutritional deficits and diseases.
The macrominerals are those that the body needs in large quantities and among the most important are: calcium, phosphorus, magnesium, potassium, sulfur, chlorine, and sodium. Although the functions of each one are very specific, obtain them through the food is quite accessible mainly through the consumption of fruits vegetables, milk, and derivatives, fatty fish As the salmon and sardine, nuts such as almonds, sunflower seeds, and dried legumes.
Consumption is required in quantities above the 100 mg daily, In fact, the lack of macronutrients is the most popular deficiency and one of the most common is lack of calcium in the diet; which is directly associated with conditions like osteoporosis, that is why its good consumption together with phosphorus is of vital importance to have strong bones and teeth. For his part magnesium, it is key in the activity of numerous enzymes, potassium participates in the communication between nerves and muscles, sulfur in the synthesis of collagen and lipid metabolism, sodium and chlorine in the balance of body fluids.
For his part trace elements they turn out the opposite and the body only requires them in small amounts. Among the main and most important are: Hierro, manganese, copper, selenium, iodine, cobalt zinc, and fluorine. It is key to ensure your good balance and avoid both deficiencies and excesses. They are also easily found in foods like Red meat, cereals, vegetables, egg, walnuts, dehydrated fruits, milk, fish and shellfish, tea, coffee, and of course fruits and vegetables.
Are required in less than 100 mg dailyHowever, they are just as important. One of the most relevant is the iron involved in the transport of oxygen throughout the body, it is also Copper which is key in the formation of red blood cells, selenium involved in important functions such as reproduction, the iodine participates in the production of thyroid hormone and is essential in pregnancy and zinc It is key in the strength of the immune system.
Benefits of minerals:
- Adequate calcium intake is key to the prevention of diseases such as osteoporosis.
- Secure a good iron intake helps fight anemia, chronic fatigue, and other types of nutritional deficiencies.
- Potassium is one of the key minerals to ensure a good cardiovascular function, at the same time is key in the regulation of heart rate.
- They contribute to good hydration of the organism.
- Phosphorus is key in energy levels and physical performance and mental, this is because its main function is the storage and release of energy.
- Sodium regulates the amount of water in the body and it is key to promote the digestion process.
While talking about the specific benefits of each mineral would be quite long, the truth is that each one is an essential substance for the maintenance of life. They not only intervene in numerous basic functions of the organism, are key in vitality and energy. Follow a diet balanced and balanced, rich in colors and one based on a wide variety of whole foods, it is the best way to obtain all the nutrients that the body needs and thus live longer and better.