Useful minerals for the human body

Useful minerals for the human body keep the bones strong, regulate the balance of fluids in the body and participate in all metabolic processes. The easiest way to get the necessary minerals is proper nutrition. But, unfortunately, the amount of minerals in food is constantly decreasing. Where do they go?

This is facilitated by modern methods of growing agricultural crops. Pesticides and herbicides kill useful bacteria in the soil that plants need. And cheap fertilizers used can not compensate for all that is necessary. The soil becomes dead, and food loses its value. Deficiency of mineral substances disrupts the normal activity of the body and increases the risk of diseases. It also leads to overeating: the body is trying to get what it lacks in this way. The right diet and good vitamin-mineral complexes can meet the daily need, but in some situations an increased amount of nutrients is required.

In order not to load you with unnecessary information, we summarized all the data in one table. So it will be easier to navigate. In addition, it can be printed and always "kept close at hand."

The basic mineral substance

The daily dose

Why is it necessary?

In what products is it contained?

Can I get enough of the food?

What prevents the assimilation?

What to take extra?

Calcium

(Ca)

1000-1200 mg

For teeth, bones, blood, muscle work

Dairy products, sardines, broccoli, cereals, nuts

Yes, especially if there are fortified foods

Antacids,

deficit

magnesium

Calcium Citrate

assimilated

better

Phosphorus

(P)

700 mg

Regulates acid-base balance

Dairy products, meat, fish, poultry, beans, etc.

Yes, with a varied diet

Aluminum-containing

antacids

Consult your doctor

Magnesium

(Mg)

310-320 mg (for

women)

Balances calcium, relaxes muscles

Dark green leafy vegetables, nuts, cereals

No, because it often breaks down during cooking

Excess of calcium

400 mg of magnesium citrate in powder throughout the day

Sodium

(Na)

1200-1500 mg

Regulates the pressure; need muscles

Salt, soy sauce

Yes, most people get enough

Nothing

does not interfere

With increased sweating-isotonic

Potassium

(TO)

4700 mg

Saves

balance

liquids

Vegetables, fruits, meat, milk, cereals, legumes

Yes, if you eat enough green vegetables

Coffee, tobacco, alcohol, excess calcium

Green vegetables, especially when taking medication

Chlorine

(CI)

1800-2300 mg

For the balance of liquids and digestion

Salt, soy sauce

Yes, from vegetables and salt, added to food

Nothing

does not interfere

Consult your doctor

Sulfur

(S)

microdoses

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

Meat, fish, eggs, legumes, asparagus, onions, cabbage

Yes, except in cases of violation of protein metabolism

Lots of vitamin D, dairy

Consult your doctor

Iron

(Fe)

8-18 mg (for

women)

In the composition of hemoglobin; helps in oxygen transfer

Meat, eggs, green vegetables, fruits, cereals

Possible deficit in women of reproductive age

Oxalates (spinach) or tannins (tea)

Consult your doctor

Iodine

(I)

150 mg

It is part of thyroid hormones

Iodized salt,

seafood

If you use iodized salt

Nothing hinders

Do not take

drugs

without prescription

Zinc

(Zn)

8 mg (for women)

For immunity; from retinal dystrophy

Red meat, oysters, legumes, fortified cereals

Disadvantage is possible after severe stress

Taking too large doses of iron

Deficiency can only be corrected by a physician

Copper

(Cu)

900 μg

Necessary for the production of red blood cells

Meat, shellfish, nuts, whole-new, cocoa, beans, plums

Yes, but monotonous food makes it difficult

High doses of supplements containing zinc and iron

The defect can be corrected only by the attending physician

Manganese

(Mn)

900 μg

Strengthens bones, helps in the production of collagen

Whole-grain foods, tea, nuts, beans

Yes, but monotonous food makes it difficult

Taking too large doses of iron

Deficiency can be adjusted by a doctor

Chromium

(Cr)

20-25 μg (for

women)

Supports blood glucose level

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

Yes. Deficiency occurs in diabetics and the elderly

Excess iron

Consultation of a specialist is mandatory

Almost half of the elements of Mendeleev's table are useful minerals for the human body. And it's not surprising! After all, the human body is very complex.