In the summer logically speak about the benefits of vitamins in fresh fruit and vegetables, and for minerals - almost nothing.
The human body is composed of organic and inorganic molecules. Organic substances (vitamins, enzymes in. proteins) contain atoms of carbon.
Inorganic substances (minerals) which are found not only in body but in inanimate nature are not less important to life. The human body contains about 70 elements of Mendeleev's table. Substances needed by the body in large quantities are called macro-elements. This potassium, calcium, sodium, phosphorus, magnesium and sulfur. Zinc, cobalt, iodine and selenium are trace elements that our body uses in smaller quantities. Shortages of each mineral occurs with typical symptoms and therefore compliance with a balanced diet that fully meets the needs of the body is optional.
KALIN
Potassium is essential for the activity of nerve cells, muscles and excretory functions.
When a shortage of potassium occurs irritability, inability to concentrate, impaired heart function. In poisoning and vomiting body loses large amounts of potassium and in such cases it should be taken further.
Non-stop need for potassium is 2-3 grams. Are rich in potassium almost all plant foods, but especially potatoes, tomatoes, broccoli and apricots.
MAGNESIUM
Magnesium is necessary for the formation of energy in every cell of our body. A healthy person needs a day from 350-500 mg of this mineral, and for large loads or adoption of laxatives that demand has increased significantly.
The first signs of magnesium deficiency are shedding hair, breaking nails, development of Ka-riesi, hypersensitivity to changes over time, inability to concentrate and complete the work started. Subsequently developed insomnia, irritability, occur in the heart migraine pain, muscle cramps, constipation, etc. Deficiency of magnesium is associated with increased risk of cancer.
In plants magnesium constituent of green pigment - chlorophyll, and therefore recommended for lack of this mineral are mostly parsley, nettles, green salad.
Research confirms the view that magnesium is absorbed best form of citrate, which are particularly rich in animal products (meat and milk).
CALCIUM
Calcium is the major component of bone tissue. Shortage of calcium the bones become thin, slow growth is hair and nails, nails with white spots appear, the teeth are also becoming thinner.
The daily rate for adult calcium is 400 mg, and for those over 50, pregnant and nursing women, and adolescents, 1000-1500 mg.
Classical sources of calcium are milk and cheese. Vegetarians can benefit from the nuts, broccoli and cabbage.
It is essential to obtain sufficient calcium during pregnancy and after severe trauma.
It should be noted that excess calcium slows the absorption of other important minerals and therefore should not be overdone by diet, including products with high calcium content.
PHOSPHORUS
Phosphorus is indispensable for both the mental and the physical labour. It is necessary for the functioning of nerve cells and the structure of bone tissue.
The first symptoms of phosphorus deficiency is a negative impact on bone formation and appearance of teeth.
Daily requirement of phosphorus is about 1 gram.
The mineral is abundant not only in animal products but also in plant foods: mushrooms, peas, radish, wheat, raisins and green salad of spinach, lettuce and dock.
SELENA
Selenium is essential for immunity and neutralizing free radicals and is therefore defined as a powerful antioxidant. He himself is not able to neutralize free radicals, but its presence is necessary ... the core function of enzymes with antioxidant activity.
The daily rate is 50-100 mcg selenium. Deficiency of this mineral leads to the development of chronic diseases and the emergence of malignancies. Lack of selenium is reflected on the face: skin becomes pale and withered, wrinkles occur.
Selenium is in large quantities in broccoli, onions, tomatoes, wheat germ, but generally its content in most food is scarce.
Iodine
Iodine is the basis for the formation of thyroid hormones (thyroid).
In iodine deficiency symptoms appear as irritability, sleep disturbances, ruffled hair, and others. Daily requirement of iodine is 200 mcg.
Iodine content in plant and animal products depends on the enrichment of soil and water with iodine.
The most effective way to saturate the body with iodine is the use of seaweed, respectively fish and seafood. Cal-Marie and lobsters are particularly rich in iodine.
It is important to know that iodine is unstable and rapidly lost in the heat treatment of food, iodized salt loses half of useful iodine after 5-6 months of its storage, and if the container is opened - this time reduced to 2-3 months .
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