The Minerals





Minerals Where to find The daily Purpose body What produces excess What produces this deficiency When and where deficiencies occur
Water drinking water, juices, fruit and vegetable at least 2 liters a day Water is the most important nutrient for human body. Half to four fifths of our body weight consists of water. A person can survive weeks without food but only a few days in water shortages. Water is the main solvent for all byproducts of digestion, are essential for disposal and toxins. There are no set doses, given that losses vary depending on climate, specific and individual situation, but generally six glasses of water daily are considered necessary and sufficient for good health of body. Mothers who breastfeed have increased needs due to the amount of water eliminated in the milk. Serves to adjust the body temperature. Water keep in all bodily functions. Help successful weight loss by decreasing appetite schemes. Help prevent constipation. If feel feverish, remember that you must drink lots of water to prevent dehydration and to remove organic residues. ingestion of two liters of water within an hour can be dangerous for an adult. For a child could be deadly dehydration  
Calcium milk and dairy products and egg whites and dried vegetables, soy, sardines, salmon, nuts, seeds, sunflower, beans dry, cauliflower, broccoli. 800 - 1200 mg maintain good health of bones and teeth. Ensure regular heart beat. Help treat insomnia. Calcium contributes to iron metabolism. Has an important role in transmitting nerve impulses, is a nervous system tonic. It is one of the major components of bones, but plays an important role in blood clotting, muscle contractions and heart muscle function doses exceeding 2,000 mg can lead to hypercalcemia. Also large amounts of calcium can cause constipation and increased risk of urinary infections. rickets, osteomalacia, osteoporosis  
Cobalt meat, kidney, liver, milk, oysters, clam up to 8 mcg per day. essential for red blood cell formation. Prevents anemia   anemia  
Chlorine salt, olives.   balance acid-base balance of blood. Chlorine is efficiently combined with sodium and potassium. Chlorine helps eliminate organic residues, contributes to the functioning of the liver. Have not established the necessary doses, but if your menu contains an average amount of salt, then you do not need supplements. Chlorine aids digestion. Helps maintain body suppleness. doses exceeding 15 grams can cause unpleasant side effects. hair and tooth loss. If you are vegetarian convinced the risk to acquire a deficiency of cobalt is higher than in people who eat meat regularly and mollusks
Chromium calf liver, wheat germ, yeast, chicken, corn oil, clams 50-200 mcg Chromium contributes, along with insulin, the metabolism of sugars. Ensure the mobilization of proteins where they are needed. Chromium contributes to growth. Chromium helps lower blood pressure, preventing hypertension. Chromium act preventive against diabetes.   atherosclerosis and diabetes.  
Copper dry beans, peas, whole grains, prunes, animal offal, shrimp and almost all foods of marine origin. 1.5 to 3 mg Copper is necessary for hemoglobin synthesis in organic iron. Copper allows efficient use of amino acid tyrosine, and functioning as an agent ensuring the hair and skin pigmentation. Copper plays a critical role in the efficient use of vitamin C. Copper ensure iron absorption in the body, thus exerting an energizing effect.   anemia, edema, defective bone conformation and possibly rheumatoid arthritis.  
Iron organs, mainly liver (pork, beef), meat, egg yolk, dried fruits and vegetables, chocolate, wine, kidneys, beef heart, crude shells and mollusks, dried peaches, beef, egg yolk , oysters, nuts, beans, asparagus, molasses, oatmeal. 10 to 15 mg important mechanism of cellular respiration, is also one of the main constituents of red blood cells. necessary to produce hemoglobin, the myoglobin, and certain enzymes. Iron helps in the growth process. Increases resistance to disease. Prevent fatigue. Iron cure and prevent anemia caused by iron deficiencies. Ensure healthy skin color.   source of anemia is fairly common, especially in young women who need more iron due to regular blood loss. Tea and coffee to diminish the intestinal absorption. Iron is essential for correcting and preventing anemia, but its excess can be dangerous for the heart.  
Fluoride fluoride drinking water. Seafood and tea. 1.5 to 4 mg decreases the incidence of dental caries, but excess can cause tooth discoloration. Reduce the frequency of dental caries. Strengthens bones.   widespread tooth decay  
Phosphorus Fish, chicken, meat, whole grains, eggs, seeds and nuts. 800 - 1200 mg in association with calcium, bone tissue formation is indispensable. Interferes with the absorption and transformation of certain nutriments. Phosphorus is involved in almost all chemical and physiological reactions. Phosphorus necessary for normal structure of bones and teeth. Important for regulating heartbeat. Phosphorus is essential for normal functioning kidneys. Necessary to help nervous system. Phosphorus send impulses for growth and healing processes. Phosphorus provides energy and vigor of the body through which to exert influence on the metabolism of lipids and polysaccharides. Relieves pain caused by arthritis. Phosphorus ensure the health of gums and teeth.   its deficiency is exceptional  
Iodine Plants grown in soils rich in iodine, onions and all the food from the sea. 150 mcg Two thirds of iodine existing in the body is concentrated in the thyroid. Since this gland controls metabolism, an insufficient amount of iodine can cause slow mental reaction, weight gain and lack of energy. Iodine help burn excess fat. Contribute to the growth. Energizing effect. Iodine increases mental capacity. Ensure healthy hair, nails, skin and teeth.   hypothyroidism  
Magnesium dried fruits and vegetables, seafood and chocolate, ungrounded grain, figs, almonds, nuts, seeds, dark green vegetables, bananas 250-350 mg is involved in many biological phenomena at the cellular level. Magnesium is necessary for the metabolism of vitamin C calcium, phosphorus, sodium and potassium. Magnesium is essential for nerve and muscle function. Has an important role in energy conversion of blood glucose. Mineral known as "anti-stress." Magnesium has antidepressant action. Helps maintain healthy cardiovascular system and prevent heart attacks. Magnesium maintains the health of teeth. Prevents calcium deposits, kidney stones and the bile. Magnesium relieves indigestion nuisance. Magnesium in combination with calcium, acts as a natural tranquilizer.   may be due to muscle weakness, cramps, digestive seizures, tremors Alcoholics usually register a magnesium deficiency
Manganese whole grains, nuts, leafy green vegetables, peas, beets 2-5 mg Manganese helps activate enzymes ALA necessary for the proper use internal biotin and vitamins B1 and C. Manganese is essential to ensure normal bone structure. Manganese is important in the formation of thyroxine - the main hormone secreted by the thyroid gland. Manganese is necessary for proper digestion and assimilation of food. Manganese reproduction is an important factor for central nervous system function. Manganese helps to eliminate fatigue. Improves muscle reflexes. Helps prevent osteoporosis. Stimulates memory. Manganese reduces nervous irritability.      
Molybdenum Plants with dark green leaves, whole grains, vegetables 75-250 mg Molybdenum contribute to the metabolism of carbohydrates and fats. Is one vital component of the enzyme responsible for internal use of iron.Molybdenum act preventive against anemia and service the entire body.      
Potassium fruits, especially bananas, pulses, meat, fish, chocolate, citrus, melon, all leafy green vegetables, mint leaves, sunflower seeds, tomatoes, cress, bananas, potatoes   from sodium, is the main mineral elements inter cellular. Automatism is useful in maintaining heart and muscle activity generally. Help with sodium, water balance in the body to balance and normalize the heartbeat. When not meet the normal ratio between sodium and potassium, has suffered nerve and muscle function. Hypoglycemia (low blood glucose) as very severe or prolonged diarrhea cause potassium loss. Potassium ensure clear thinking by brain oxygen supply. Helps eliminate organic waste. Adjutant treatment of hypertension. Is used to treat allergies.   harmful effects on the heart, sometimes trains potassium deficiencies and muscle cramps. Edema, hypoglycemia.  
Selenium seafood, kidney, liver, wheat germ, bran, tuna, onions, tomatoes, broccoli. 70 mg ability to prevent or at least slow down aging, increasing oxidase resistance. Selenium tissue to help maintain tissue elasticity. Relieves hot flashes and other menopausal troubles. Adjunct in the treatment and preventive medications to dandruff.   premature loss of vitality, Keshan disease  
Sodium salt, sausages, milk, eggs, fish, meat, preserves, mineral waters, mollusks, carrots, beets, artichokes, beef, brain, kidney, bacon   is the most important nutrient for human body fluids. Participate in liquid balance in the body, and its removal or retention by the kidneys is one of the mechanisms regulating blood pressure. A diet too rich in salt is often associated with an increase in blood pressure. Sodium and potassium, together discovered, proved essential in both normal growth process. Ingested large amounts of sodium, potassium can cause lowering of the body. A diet high in sodium is often responsible for hypertension. Not recommended doses were established formally, but it is estimated that the daily sodium chloride for a healthy adult is 500 mg. Sodium helps to solubility calcium and other minerals from blood. Sodium help prevent sun exposure. Sodium contributes to proper functioning of the nervous system and muscle.   Difficulty carbohydrate digestion possible pains.  
Sulfur lean beef, dried beans, fish, eggs, cabbage a diet high in protein provides the necessary amount of sulfur Sulfur is essential for healthy hair, skin and nails. Sulfur helps maintain oxygen balance necessary for proper functioning of the brain. Works with vitamin B complex and basal metabolism is a part of amino acids responsible for the formation of tissue. Sulfide maintain skin tone and gives hair shine. Helps prevent bacterial infections      
Zinc meat, liver, seafood, wheat germ, brewer's yeast, pumpkin seeds, eggs, milk powder, mustard. 12 to 15 mg Zinc meets the body act as a traffic officer, directing and supervise proper development and maintenance of physiological processes and cellular enzyme systems. Zinc is necessary for protein synthesis. Contraction control muscles. Zinc helps form insulin. Important for chemical stability and in maintaining blood acid-base balance of the body. Exert a normalizing effect on prostate activity, has an important role in the development of all reproductive organs. Most of existing zinc in food is destroyed during preparation. Zinc accelerates wound healing of internal and external. Zinc remove white spots on nails. Zinc is an adjunct in the treatment of sterility. Prevents prostate disease. Zinc promotes growth and mental capacity. Zinc helps to decrease cholesterol deposits. Adjutant treatment of mental disorders. Excessive sweating can cause losses of up to 3 mg zinc.   Probably prostate hypertrophy (non-cancerous enlargement of the gland), atherosclerosis, hypogonadism.  




Author: Iulian Cristea
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