Minerals in the diet - what are their functions and what is their source?

Minerals perform many important functions in the human body. Let’s divide them into two groups, i.e. macronutrients, which are present in many foods and we must provide them in appropriate daily doses and trace elementswhich are necessary for the body in trace amounts, but without their participation cannot be carried out, including important metabolic processes.

Minerals in the human diet

Minerals must be in a properly formulated diet. Deficiency of both macronutrients and micronutrients significantly affects health and causes deterioration in well-being, increasing the risk of developing many diseases.

Minerals are essential nutrientswhich must be supplied to the body in the right amount. The daily requirement for minerals depends on age, gender, health status and physiological state. Some minerals, although supplied in adequate amounts, may be excreted too quickly in the urine. Washing the key to health, incl. nervous system minerals, the abuse of caffeinated drinks, and, among other things, the use of diuretic herbs and laxatives.

Minerals are readily available in their natural form, making it easy to incorporate them into your daily menu. However, it is worth remembering that the greatest nutritional value is found in unprocessed foods from a verified source. If we want to ensure an adequate supply of minerals, we must achieve, for example, whole grains, fresh vegetables and legumes. The absorption of certain minerals from food can be increased by remembering to eat foods rich in B vitamins, vitamin C, vitamin D, and vitamin K. A well-balanced diet should provide our body with proteins, carbohydrates, fats, as well as vitamins and minerals. in accordance with the needs of the body.

What are the functions of minerals in the human body?

Minerals perform many important functions. Their proper supply ensures the correct flow of many biological reactions, and is also reflected in the level of vital energy and general well-being. Macronutrient and micronutrient deficiencies are quite common. They are favored primarily by the use of a diet rich in highly processed foods, vitamin deficiencies that prevent their absorption, and an intense lifestyle that increases the body’s need for nutrients.

Minerals perform a building and regulatory function, play an important role in metabolism and digestion of food, regulate water and electrolyte balance and acid-base balance, regulate blood pressure and affect the functioning of the heart, and are an important component of enzymes. .

Building minerals include calcium, phosphorus, zinc and iron. Minerals that regulate metabolism include, among others, magnesium, potassium and iodine. Of great importance for the water-electrolyte and acid-base economy are, among other things, potassium and sodium.

Minerals in the diet - macronutrients and micronutrients

Minerals include macronutrients and micronutrients. Macronutrients must be supplied to the body in specific amounts to meet daily requirements for important nutrients. Micronutrients, or trace elements, are compounds that regulate metabolic processes, the daily intake of which is small. Macronutrients and micronutrients are found in many foods, so we should not be afraid of their deficiency if we eat a diet rich in natural, unprocessed foods.

Important macronutrients for health and well-being include:

• building bones and teeth and calcium, which is a component of body fluids;

• building bones and teeth, as well as phosphorus contained in muscle tissue and body fluids;

• magnesium involved in the metabolic transformations of carbohydrates and affecting the functioning of the nervous and muscular systems;

• iron involved in the processes of hematopoiesis, the production of enzymes and oxygen transport;

• regulating blood pressure, water-electrolyte balance and acid-base balance, sodium and potassium.

Macronutrients, which are especially important for the functioning of the body, should be a component of daily nutrition. Absorption of minerals is hindered by drinking large amounts of caffeinated beverages, as well as alcohol abuse and the use of herbs and diuretics. Significant deficiencies of important minerals can also be the result of chronic and acute disorders in the digestive system, leading to vomiting and diarrhea.

Microelements are included in the group of trace elements. This includes:

• zinc, which has a building function and affects the functioning of the immune system;

• copper is necessary for the processes of hematopoiesis and the formation of bone tissue;

• conditioning the proper functioning of the thyroid gland, nervous system and iodine metabolism;

• cobalt is necessary for the synthesis of vitamin B12;

• fluorine involved in the formation of bone and tooth enamel.

The need for micro and macro elements, as well as other nutrients, increases during a period of intensive growth and development, during pregnancy and breastfeeding, with chronic diseases, as well as in old age. Mineral deficiencies are often diagnosed in people who perform heavy physical work, in people who are stressed, exhausted and play sports.

Minerals in the diet - sources of macronutrients and micronutrients

As already mentioned, macro- and microelements are part of many staple foods, which means that a healthy, varied diet can satisfy the body’s need for minerals. In what products can we find them?

Calcium - its main source is milk and dairy products, including cottage cheese and cheese, eggs, fish and canned fish. Calcium deficiency in the diet is manifested by bone dysfunction, caries, as well as osteoporosis and rickets. Calcium is absorbed in the presence of vitamin D and vitamin K; its absorption is limited by oxalates and phytic acid.

Phosphorus - This macronutrient is found in plant and animal products, including meat, fish, milk, organ meats, whole grains and legumes. Phosphorus deficiency causes, in particular, muscle disorders, bone pain and disorders of the nervous system.

Magnesium - The source of magnesium is mainly vegetable products. Magnesium is found in abundance in legumes, whole grains, natural cocoa and dark chocolate with a high cocoa content, whole grains, and green vegetables. Magnesium deficiency is manifested by painful muscle spasms, disorders of the nervous system, trembling of the eyelids. Its deficiency also leads to chronic fatigue and mood disorders. Magnesium is a mineral that protects the body from the effects of mutagenic factors, so its chronic deficiency can lead to the development of serious diseases. The absorption of magnesium is increased by B vitamins, in particular vitamin B6, as well as an acidic environment and protein.

Iron - iron in food is in hermetic form (iron in animal products) and non-heme form (iron in plant products). The better absorbed and used heme iron, which is present in egg yolks, meat and offal, has a positive effect on health. Non-heme iron is found, in particular, in cereals, whole grains and legumes. To take full advantage of dietary iron, foods containing iron should be consumed along with foods containing vitamin C and B vitamins.

sodium and potassium - Sodium is found mainly in animal products and is added to dishes in the form of table salt. Excess sodium is seriously harmful to health, so you should not exceed the daily intake of about 5 g of this trace element, which is equivalent to 1 teaspoon of table salt. Sources of potassium include vegetables, milk and dairy products, dried fruits and fresh fruits. Deficiency of sodium and potassium leads, among other things, to serious violations of the water and electrolyte balance.

There are also important ingredients that must be ingested in the daily diet. trace elements. Copper can be found in vegetables, fruits, and organ meats. We can provide the body with fluoride by eating cruciferous vegetables and sea fish. Iodine is enriched with table salt and is present, in particular, in water, air and soil. in coastal areas. We deliver cobalt to the body by consuming, among other things, offal. To ensure an adequate supply of zinc, it is worth reaching, among other things, for seeds and stones, cereals, meat, fish and seafood, as well as yellow cheese.