When it comes to the health and normal functioning of the human body, minerals are as important as vitamins and are necessary for many processes in the body especially for fluid balance, bone and dental protection, muscle contraction and nervous and digestive system function.
It is important to cover the body’s need of the minerals it needs with a Resurge diet rich enough of minerals because no mineral can replace another mineral in terms of its benefits, and if you follow a balanced and varied diet you will not face any problem so come with us and learn about the most important Essential minerals discovered in the human body, their importance and sources.
8 Minerals Essential To The Human Body
There are two types of minerals necessary for the human body:
This group contains abundant substances in our bodies and our body needs more of them, which are calcium, magnesium, sodium, potassium and phosphorous.
This group includes boron, chromium, copper, iron, iodine, manganese and zinc, and despite their scarcity in our bodies, they have great importance no less than the basic minerals in the process of building and demolishing the vital body, although the need for them requires only very small amounts.
Functions Of Minerals In The Body
5% of total body weight consists of 5 elements called minerals where most minerals are found in living cells, and minerals are part of hormones, enzymes, and vitamins.
Minerals also have a role in the body through a variety of activities including regulating the activity of enzymes and helping to transfer substances to the cell wall, maintaining an acid balance in the body, bone strength, muscle movement, nerve messages and hundreds of other activities, so the human body needs To minerals because minerals and vitamins are part of the body’s cells and fluids.
As long as you follow a balanced and healthy diet such as Custom Keto Diet in most cases, these minerals will be present in your body in sufficient quantities through the food consumed and this is not difficult.
But if you are concerned that your body needs it and food cannot provide it for you, most of these minerals can be taken from Dietary supplements that are sold as supplements and can be used after consulting your doctor.
The main minerals include calcium, chloride, magnesium, phosphorous, potassium, sodium, iron, and zinc.
And with us we will learn more about these minerals and some good food sources for them that you can add to your diet:
Calcium is known for its ability to prevent osteoporosis, but this mineral provides benefits beyond strengthening the bones and teeth, as the body needs calcium for blood clotting and normal neuromuscular function.
Most of the calcium is found in the bones and teeth, and only 1% of it is in the rest of the body, and the contraction of all of our muscles occurs according to the percentage of calcium in them.
As age progresses, bone mass gradually loses minerals, followed by complications such as fractures of the femur, collapse of the spine, etc., and the question arises whether does proper nutrition prevent this natural phenomenon?
It is widely believed that dairy products can increase calcium storage in the bones.
How is calcium absorbed and transported throughout the body?
The absorption of calcium in the blood takes the form of calcium ions from the intestinal wall and the factor that promotes calcium absorption is vitamin D, which is why we find that many people take vitamin D supplement tablets.
Among the functions of calcium in the body:
Adjusts the heart rate.
Effective in iron metabolism in the body.
It plays a major role in regulating the work of the nervous system, especially in the transfer of stimuli, as the nerve messages are transmitted by calcium ions.
Calcium is a factor in bone strength, so calcium must be present in adolescent food before puberty until the bones are properly compressed and osteoporosis does not develop in old age.
Essential for muscle function and movement.
Calcium is involved in one of the stages of blood clotting.
Complications of calcium deficiency in the body include: rickets in children, and middle-aged osteoporosis.
So if you want to have strong bones you should also take vitamin D with calcium, exposure to sunlight to produce vitamin D under the skin, exercise regularly, and a diet that contains calcium.
In order to compensate for the lost calcium, it is recommended to take calcium daily with supplements.
Nutritional sources of calcium:
Calcium is abundant in dairy products such as milk, cheese, and yogurt, but other sources of nutrients for this mineral include nuts, green leafy vegetables, and fortified foods.
Calcium is also one of the most popular nutritional supplements.
Chloride is a mineral needed by the human body to produce digestive juices and is present in the fluid surrounding cells alongside sodium. Chloride works with sodium to help your body balance fluids.
Food chloride is found in table salt (sodium chloride) and in many vegetables, including celery and tomatoes.
Rarely need chloride mineral supplements.
Magnesium is essential for the biochemical functions that control many functions in the human body including muscle cramps and nerve impulses. It is also necessary to control blood sugar, regulate blood pressure, and maintain strong and healthy bones.
It is found in some parts of the body, such as the brain, thymus, upper glands, blood and muscles.
Magnesium is one of the minerals needed in every cell of the body. The adult human body contains 20 to 28 grams of magnesium, 60% of which are in the bones, 26% in the muscles, and the rest in soft tissues and body fluids.
It is much higher in calcium than in other organs.
It has four important functions:
It is necessary to convert blood sugar into energy.
It is effective in fighting depression.
It regulates cardiovascular and cardiac function and is effective in preventing heart attack.
It prevents calcium deposition in the kidneys and gallbladder.
Easily regulates digestion.
Magnesium is also involved in energy metabolism and protein synthesis.
Sources of magnesium
Magnesium is found in many foods and can provide enough regular diet if you choose the right foods as good sources of magnesium include:
Fig, lemon, grapefruit, yellow corn, almonds, nuts, pistachios, apple seeds, grains, nuts, yogurt, and leafy vegetables such as cabbage, spinach, beans, soybeans, salmon, bananas, and potatoes.
Although exposure to magnesium deficiency is rare, calcium supplements are also available and are often combined with calcium.
Phosphorus is important for bone growth and the normal function of the cellular membrane, and the presence of this mineral along with the B group of vitamins transforms the food we consume into the energy we need to perform our daily activities.
This element belongs to the group (abundant minerals in the body).
Phosphorus is available in most foods, so don’t worry about it.
The role of phosphorus in the body
Phosphorus has four important functions in the body:
Helps the growth and repair of the body.
It helps in the metabolism of fats and carbohydrates to provide the body with the energy it needs.
Reduces arthritis pain.
It is effective in healthy teeth and gums.
The importance of phosphorus with calcium is used to strengthen bones and teeth, so some athletes and doctors recommend using certain phosphorous drinks to reduce the effects of acid production and improve athletic performance.
Many enzymes are activated by attaching a phosphorus molecule to the blood to help keep the pH constant and thus prevent our blood from becoming alkaline or acidic.
80% of the phosphorus in the body is in the bones and 20% in other parts of the body.
Phosphorus is digested and absorbed in the digestive system with the help of digestive enzymes and is absorbed early in the intestine.
Sources of phosphorus
Phosphorus is found in protein-rich foods such as red meat, nuts, seeds, and legumes.
Phosphorus deficiency is rare and usually occurs during acute malnutrition, given that phosphorus supplements are not necessary.
It is true that a lack of phosphorus is rare in humans, but because of the use of some drugs, the absorption of phosphorus, such as when using antacid prescribed drugs for the stomach, is reduced.
Potassium is needed for normal nervous system function and muscle contraction.
This mineral is contained in the fluid inside the cells so it is necessary to have it to achieve fluid balance throughout the body.
Potassium can counteract the effect of sodium on blood pressure.
A healthy, balanced diet must be met to meet all of your daily needs for potassium.
Good sources of this mineral include:
Fruits and vegetables, beans, milk, nuts and red meat.
Potassium supplements are also available but do not take them without consulting a doctor.
Sodium and chloride are involved in maintaining fluid balance outside the cells.
Sodium and potassium were both discovered and both known to be essential to natural growth.
Too much sodium (salt) can cause potassium deficiency.
Sodium helps keep calcium and other minerals in the blood.
Since 1937, scientists have found that sodium is an essential component of the body, as sodium is mostly found in the fluid surrounding the cells of the body.
Sodium enters the body and is easily absorbed through the digestive system.
If high levels of salt increase the amount of sodium in the body, the thirsty part of the stimulating brain issues the thirst order. In this case, the person will feel the need for water and with water consumption, the sodium concentration in the body will decrease.
The role of sodium in the body
It strengthens nerves and muscles and is effective in contracting muscles.
It adjusts the body water and thus increases or reduces the amount of water which leads to swelling or dryness of the body.
Helps direct nerve waves.
Sodium is effective in regulating the pH of the body.
An interesting role for sodium is to improve the absorption of sugars and simple amino acids which are constituents of starch and proteins.
Sodium is important for regulating blood pressure.
Sodium is found in digestive juices that help digest food.
Sodium deficiency is rare and in fact excess consumption of this mineral is a common problem in the world, and excessive intake of sodium may lead to increased blood pressure in some people.
Sodium is found along with chloride in table salt, and is found naturally in a variety of foods, but most sodium comes from processed foods that contain high salts or preservatives.
Iron in the body
It is made up of all the cells in the body, especially in the liver, and iron is necessary for proper metabolism of the B group of vitamins.
Iron performs five important functions in the body:
It helps to grow.
Increases the body’s resistance to disease.
It prevents fatigue.
It strengthens the immune system.
Treats and prevents iron deficiency anemia.
It gives the skin a harmonious color.
The role of iron in the body
Iron is one of the most important minerals for the body as the human body needs iron to make two vital proteins, hemoglobin and myoglobin.
Hemoglobin is a protein found in red blood cells that carry oxygen from the lungs to different tissues in the body.
Myoglobin is another protein found in muscle tissue cells. Its function is to bind, store, transport and release oxygen and iron when necessary for muscle consumption.
Food sources of iron
There are the most important sources of food for iron in foods of animal origin, such as red meat, poultry, and fish. It is also found in egg yolk. It is found in almonds, pistachios, nuts, beans, asparagus, barley flour, lentils, beans, and spinach.
The most important complications of iron deficiency are anemia, which also leads to a lack of energy, a feeling of constant fatigue, difficulty adjusting to body temperature, an inability to perform daily activities, exercise, and memory and concentration problems.
In short, iron is essential for a healthy life. To avoid iron deficiency, a mixed diet of red or white meat and vegetables with bread is recommended.
People at risk of iron deficiency may need iron supplements, depending on your doctor’s advice.
This mineral is necessary for everything in the body and works in many functions in the body, it is important for forming DNA and converting proteins into energy.
It is found in seafood, meat, liver, nuts, milk and eggs.
Symptoms of zinc deficiency in the body include loss of appetite, growth retardation and joint swelling.