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.