August
12
16:53
Health // People's Councils

Minerals for the human body

This is facilitated by modern methods of growing agricultures.Pesticides and herbicides kill beneficial bacteria in the soil, plants are needed.A cheap fertilizer used may not recover substantially all of the necessary.The soil is dead, and the food loses its value.Mineral deficiency disrupts the normal activity of the body and increases the risk of disease.It also leads to overeating: the body tries in this way to get what he lacks.Proper diet and a good vitamin-mineral complexes can satisfy the daily requirement, but in some situations require an increased amount of nutrients.

To download you extra information, in summary form, we have reduced all the data in one table.So it will be easier to navigate.In addition, it is possible to print and always to "keep on hand."

main mineral substance

daily dose

Why should I?

Which foods contain?

Can I get enough food?

What prevents assimilation?

What to take further?

Calcium

(Ca)

1000-1200 mg

for teeth, bones, blood, muscles work

Dairy products, sardines, broccoli, cereals, nuts

Yes, especially if there is a fortified foods

Antacids,

deficit

magnesium

Calcium citrate is absorbed better

Phosphorus

(P)

700mg

regulates the acid-alkaline balance

Dairy products, meat, fish, poultry, beans, and others.

Yes, varied diet

aluminum-containing antacids

Consult with your doctor

Magnesium

(Mg)

310-320 mg (for women

)

Balances calcium, relaxes muscles

Dark green leafy vegetables, nutsGrain

No, t. To. often destroyed by cooking

excess calcium

400 mg of magnesium citrate powder for the day

Sodium

(Na)

1200-1500 mg

Adjusts pressure;requires muscles

salt, soy sauce

Yes, most people get enough

Nothing

not prevent

When sweating -izotoniki

Potassium

(K)

4700 mg

Saves

balance

liquids

Vegetables, fruits, meat, milk, cereals, legumes

Yes, if you eat enough green vegetables

Coffeetobacco, alcohol, excess calcium

Green vegetables, especially when taking medication

Chlorine

(CI)

1800-2300 mg

for fluid balance and digestion

salt, soy sauce

Yes, vegetables and salt added to food

Nothing

not prevent

Consult your doctor

Sera

(S)

small doses

for hair, skin and nails;for the production of hormones

Meat, fish, eggs, beans, asparagus, onions, cabbage

Yes, except in cases of violations of protein metabolism

lot of vitamin D, dairy

Consult your doctor

Iron

(Fe)

8-18 mg (for women

)

As part of hemoglobin;helps in the transport of oxygen

Meat, eggs, green vegetables, fruits, grains

possible deficiency in women of reproductive age

oxalates (spinach) and tannins (tea)

Consult with your doctor

Iodine

(I)

150 mg

is part of the thyroid hormones

Iodized salt,

seafood

If you use iodized salt

Nothing prevents

not take

drugs without a prescription

Zinc

(Zn)

8 mg (for women)

for immunity;from retinal dystrophy

red meat, oysters, beans, fortified cereals

Lack possible after severe stress

Taking too large doses of iron

disadvantage may adjust only the doctor

Copper

(Cu)

900 mcg

needed to produce red blood cells

meat, shellfish, nuts, tselnozer-new, cocoa, beans, plums

Yes, but monotonous diet makesit is difficult

High doses of supplements containing zinc and iron

disadvantage can be corrected only by the attending physician

Manganese

(Mn)

900 mcg

Strengthens boneshelps in collagen

Whole grains, tea, nuts, legumes

Yes, but monotonous diet makes it difficult

Taking too large doses of iron

disadvantage can be corrected doctor

Chrome

(Cr)

20-25 mg (for women

)

maintain the level of glucose in the blood

Meat, fish, beer, nuts, cheese, some cereals

Yes.Deficit occurs in diabetics and the elderly

excess iron

Mandatory consultation with a specialist

as minerals for the human body are the almost half of the periodic table of elements.This is not surprising!After all, the human body is a very complex structure.

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