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Mineral salts: what they are and what they do
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| Essential and healthful. These two adjectives provide a perfect summary of the characteristics that distinguish minerals. Fundamental for our good-health, they are absorbed into the very structure of our cells, contributing to such vital functions as the transportation of oxygen to the cells, the growth and well-being of teeth and bones and ensuring a proper balance between the body's reserves of salt and water. Plus, they play a vital role in muscle contraction, with obvious benefits in terms of mobility, and the functioning of the central nervous system. |
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MACROELEMENTS AND TRACE ELEMENTS |
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There are over 50 minerals, although just over 20 of them play a crucial role. Depending on the quantity in which they are found in the body, they are classified as macroelements (over 50 mg per kg of body weight) and trace elements (less than 50 mg per kg of body weight). The category of macroelements includes elements like sodium, potassium, calcium, phosphorus, chlorine, sulfur and magnesium, while the trace element category is made up of iron, fluoride, iodine, selenium, chromium, manganese, copper, zinc, cadmium and boron.
Certain mineral salts are absolutely essential for the human body and a deficiency can lead to anything from a mild annoyance and discomfort to major health problems. A shortage of sodium, for example, will cause fatigue, cramps and insomnia, while a potassium deficiency will interfere with proper muscle contraction. These two elements happen to regulate the quantities and distribution of water within the individual cells and between one cell and another. Sodium retains water and potassium eliminates it; together with calcium and magnesium, they regulate all cellular functions, in particular, those that have to do with stimulating the heart muscle, the nervous system and the large skeletal muscles.
When we are under stress, the quantity of mineral salts in our body may fluctuate, because certain hormones, like adrenaline and hydrocortisone, which are produced by the body under emergency conditions, trigger the retention of sodium and the elimination of potassium. But even during the summer and following intense physical activity it is necessary to reestablish a balance between these elements because the human body tends to eliminate them by means of sweating. In the latter cases, it is sufficient to consume one of those energy drinks for athletes in order to quickly restore one's sodium levels. Here's a handy tip: a glass of water with a tablespoon of apple vinegar or a banana in the morning ensure an immediate "recharge" of potassium.
A deficiency of iron, on the other hand, can lead to a state of anemia, while a serious shortage of calcium can cause our bones to become brittle. During periods of stress, when our mind is preoccupied and our attention focused on a number of issues, we may suffer a drop in magnesium levels and this mineral plays a pivotal role in conducting nervous impulses and in the brain's ability to absorb oxygen. This could very well lead to a reduction in our ability to remember and learn. If the deficiency becomes serious, more serious symptoms could manifest themselves, such as irritability, anxiety and, in some cases, depression.
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The principal sources of minerals are fruit and vegetables, which provide us with the substances they have absorbed from the good earth. A balanced and varied diet provides our daily needs in terms of mineral salts. Let's take a look and see what foods contain these all-important contributors to good health.
Calcium is the most abundant mineral, constituting about 40% of all such elements found in our body. It is important for the proper formation and strength of bones and teeth. It is also plays a key role when it come to the contraction of muscular tissue and the coagulation of blood. The average recommended daily requirement varies from 800 to 1,200 mg per day. Milk, yogurt and cheese constitute the major sources of calcium.
Phosphorous, in much the same way as calcium, phosphorous is important for healthy bones and teeth and is found in milk, cheese, fish and salami.
Iron is an essential component of hemoglobin, the crucial blood protein that is responsible for transporting oxygen to the various tissues. An iron deficiency (anemia) leads to a debilitating sense of general fatigue. Iron is found in meat, eggs, entrails and salami products in general.
Magnesium plays an important role in muscular activity, in activating the various enzymes and the process of synthesizing proteins. The best sources of magnesium are shellfish, eggs, meat, legumes and whole grains, like bran.
Potassium, as we already said above, is important because it is involved in muscular contraction, while regulating salt and water levels (i.e. helping maintain the right quantities of water and salt in the body); it also helps strike a balance in terms of acid and alkaline values. Potassium is found most abundantly in legumes, as well as in meat, fruit and beer yeast.
Zinc contributes to the proper metabolism of food, helping digestion. Since it interacts with the enzymes that are responsible for the transportation of carbon dioxide in the red blood cells, a zinc deficiency can slow down the healing of cuts and sores and lead to a growth in the production of free radicals, responsible for premature aging. Zinc is found in milk, liver, seafood, mushrooms, cacao, nuts and egg yolk.
Copper plays a fundamental role in the proper utilization of iron and it is found in almost all foods, as well as drinking water.
Chromium plays a crucial role in carbohydrate and lipid metabolism, i.e. the complex processes involved in breaking down and utilizing the sugars and fats that are in the body. Chromium is found abundantly in fats, vegetable oils, beer yeast, meat, whole-grain cereals, mollusks and cheese.
Iodine interacts in a crucial manner with the thyroid hormones, substances that regulate our organism's consumption of oxygen and energetic metabolism. It is found primarily in fish and seafood, eggs and vegetables, but it can also be taken in through the respiratory tract, strolling along the edge of the sea, preferably in the early morning.
Fluoride is the principle component of dental enamel and it serves to ward off cavities. It is found in drinking water, tea, fish, seafood in general and soy.
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