Healthy foods

Minerals in human nutrition

Under minerals refers to a number of chemicals that enter the body in the form of mineral salts with food.Minerals in human nutrition is an integral part of food necessary for life.If completely eliminate them from the diet, then this may be caused by the death of man, and with the partial restriction of developing serious violations and disorder.Minerals are involved in the synthesis of digestive enzymes, they ensured normal processes of digestion.

role of minerals in the diet

minerals in the human body is approximately 4% of body weight.Most of them are concentrated in the bones, the rest - in body fluids in the form of solutions.Per adult per day must be between 13.6 and 21 g of mineral substances.The body must be a day from a few grams to several hundred milligrams of major minerals.Depending on what the quantitative mineral composition of the elements which are involved in the biochemical processes, they are divided into micro- and macronutrients.22 are essential chemical elements of which a rel

atively large amount in the body contains sodium, calcium, potassium, magnesium, chlorine, sulfur and phosphorus.They belong to macronutrients without which metabolism and normal functioning of all organs and systems possible.Trace elements are copper, selenium, chromium, manganese, molybdenum, fluorine, etc. Body needs extremely small amount of trace elements.Excessive amounts of food in certain trace elements may be caused by severe poisoning, which explains the limit standards of their content in the products.

our bodies are constantly spent minerals.In order to maintain the normal functioning and development of the body, you need to replenish them every day.Role of minerals in the diet is that the lack of certain elements or their lack of ability to cause severe disease.Receipt of mostly mineral in the body is powered, and only some of them through the lungs and skin.These components are necessary for life, are involved in metabolism, synthesis of enzymes and hormones, are part of cells and tissues.

Calcium is the main component of bone tissue, a necessary element of teeth, hair and nails.In addition to the structural features of plastic and it participates in the activation of hormones and enzymes, among the most important components of the blood coagulation system.In addition, it is necessary to ensure that the excitability of the nervous system were normal.

Potassium and sodium are involved in the regulation of water metabolism.
Chloro required for synthesis of hydrochloric acid, which is one of the main components of the gastric juice.Iron, copper and cobalt are necessary for the flow of the process of hematopoiesis.

daily human need for minerals

There is a certain daily human need for minerals, which suggests that people per day must be:

  • sodium - up to 4-5 g;
  • potassium - 5 g;
  • calcium - 1 g;
  • magnesium - to 0.5 g;
  • chlorine - up to 6 g;
  • phosphorus - up to 1.5 g;
  • sulfur - up to 0.2 g;
  • iron - up to 15 mg;
  • zinc - up to 10-15 mg;
  • manganese - up to 10 mg;
  • copper - up to 2 mg;
  • chromium - 0.5 mg;
  • selenium - 0.5 mg;
  • molybdenum - 0.5 mg;
  • fluorine - 0.5 mg;
  • cobalt - 0.1-0.2 mg;
  • iodine - to 0.1-0.2 mg;
  • silicon - traces;
  • tin - marks;
  • boron - traces.

main minerals in the products

Which foods contain key minerals?The calcium content in considerable quantities observed in many foods, but it differs difficult digestibility.The optimum in all respects the conditions for full absorption of calcium have milk and dairy products.Digestion calcium cereals poor due to the fact that they present inozitfosfornaya acid forming indigestible compounds with calcium.

The main sources of magnesium include cereals (wheat, rye) and legumes (beans, peas). phosphorus rich in dairy products (especially cheese), eggs, eggs, meat, liver, fish and other products. high iron content is noted in the liver, beans, peas, oatmeal. main sources of phosphorus are dairy products (especially cheese), eggs, eggs, liver, meat, fish and other products.