MINERALS
effects, the essential quantity and weaknesses
Minerals play a key role in bodily functions. Depending on the percentage present in body mass can be divided into macro-minerals such as calcium or potassium and micro-nutrients or trace elements like zinc, selenium and fluoride.
Minerals should be taken daily through the diet and if the complete and balanced diet, we rarely have cases of mineral deficiencies. They are found mostly in foods of animal origin and, unlike vitamins, are not affected by cooking and warmth, but rather some may be dispersed in an excess of cooking water.
The human body contains about 25 essential minerals, which are found mainly in inorganic (non living), but in smaller proportions are also present in organic compounds (living). The chemical balance requires only small amounts. A diet in which short supply essential minerals, or any situation prevents adequate absorption can lead to deficiencies which cause the onset of disease or even cause death.
Some minerals, as calcium and phosphorus, are present in the body in larger amounts than others. Phosphorus makes up about 1, 5 percent of the total weight - just over 1 kg in a healthy adult of 70 kg - mostly concentrated in bones and teeth, is completely renovated and replaced within three years . The stock represents about 2 percent by weight of an individual and, again, is mainly present in bones and teeth. The iron form
only 0.006 percent of body weight on average in an adult if they are only 4.2 g. However, it is very important for life. About half the iron is contained in hemoglobin in red blood cells. Iron is part the pigment that gives blood cells their characteristic color. In combination with some protein, it forms the hemoglobin molecules that have the ability to combine reversibly with oxygen: the "capture" in the lungs, transport it to tissues throughout the body, which they believe to produce combined with glucose and other "fuels", the energy required to perform the essential metabolic processes. These minerals are often involved as "cofactors" in enzymatic reactions: in other words, enable, facilitate, slowing down, speeding to the contrary, inhibit the hundreds of metabolic and biochemical reactions that take place every second body and allowing them to be life and balance.
From therapeutic point of view are very often used as supplements in the case of deficiencies, but, at low doses as a "correction" of larger imbalances. They are commonly called trace elements.
Some substances present in even smaller quantities are needed: these minerals are known as "trace elements".
The amount of a mineral necessary for the functioning of the body varies according to age and individual circumstances. Generally, children will need less than adults, but adolescents under 17 years require a greater amount of calcium than adults. Women need a greater quantity of iron than men and women who are pregnant or breastfeeding need even higher amounts of both iron and calcium.
mineral deficiency is a situation that occurs more frequently in the population. Among the cases, a diet with too many refined foods, too intensive crops that depleting the soils of their mineral reserves, the malabsorption due to poor digestive function.
The best known is the anemia in women due to iron deficiency. It 'also frequent in vegetarians who do not follow a varied diet.
There are however other. In particular, it is estimated that at least 50% of the Italian population has a sub-clinical magnesium deficiency.
Contrary to popular belief, we consider the less frequent calcium deficiency. It 'an element found in many foods, osteoporosis, and then we believe it is due to the lack of sun and motion, or metabolic acidosis resulting in too many dairy products.
Some minerals, like sodium, can cause problems, as it tends to consume in abundance. It is believed that an excess of sodium can cause in some people an increase in blood pressure. Excess sodium is derived from an excessive intake of salt (sodium chloride). It should therefore be made to decrease the salt in food and pay greater attention with regard to food preparations (which is usually added salt). It is recommended that de read the label and choose those without added salt. They would also avoid foods containing monosodium glutamate (bouillon cubes). This flavor enhancer is also used in soups, sauces and fried to in general.
In summary, we can say that a healthy and balanced diet will provide all the essential minerals needed by the body. The only exception is selenium. E 'was calculated, according to research conducted in Britain, which on average each adult takes only about 20 percent of the recommended daily dietary intake of selenium.
There are many conditions that determine the amount of dietary mineral that the body can absorb. One factor depends on the shape acquired by the minerals, for example, the iron in meat is absorbed in higher proportions than that contained in green vegetables.
Another factor is the combination of different sources of minerals in each meal. For example, vitamin C present in fruits and vegetables will increase the intake of iron, but the tannin in the tea will reduce. An excess of bran reduces the possibility of absorption of several minerals, including iron, calcium and zinc. Also, anyone who is a lack of vitamin D is not able to properly absorb calcium.
In general, most Part of refined foods has lost many of the minerals, including potassium, chromium and selenium. Flour and refined grains have a very low content of calcium and iron, so if you introduce these substances in the diet or try to choose those products fortified with calcium and iron.
The most important minerals: benefits (EB) when they are in sufficient quantities in the body and effects of deficiencies (EC) of them in the body
Football
EB - growth and maintenance of healthy bones and teeth. A number of essential processes such as nerve function, muscle contraction and blood clotting.
EC - calcium deficiencies are very rare. Absorption is facilitated by vitamin D and vitamin deficiency can cause rickets in children and osteomalacia (equivalent of rickets) in adults.
Iron
EB - functions of blood oxygen distribution and elimination of carbon dioxide and other harmful substances resulting from the tissues by hemoglobin.
EC - anemia. Extreme cases: depression of the immune system.
EB Phosphorus - bones healthy. Processing and storage of energy in all cells. Muscle function. Activities of some enzymes. Intestinal absorption of certain foods.
EC - loss of appetite, weakness, bone pain, joint stiffness, central nervous disorders, disorders breathing. Excess: may impair the intestinal absorption of calcium, iron, magnesium and zinc.
Magnesium
EB - bones and teeth healthy. Proper muscle activity, nervous, enzyme and vitamin B1 and B12.
EC - loss of appetite, nausea, weakness, anxiety, muscle cramps and tremors, insomnia, rapid and irregular heartbeats, hypoglycemia, premenstrual syndrome. Potassium
EB - maintaining the balance of body fluids, especially water. Maintenance of the acid - alkaline. Nerve and muscle function.
EC - vomiting, abdominal distention, muscle weakness, paralysis, numbness, loss of appetite; hypotension, thirst. In extreme cases, drowsiness, coma. Excess: may be dangerous in the presence of specific cardiac or renal disease (dialysis), consult your doctor.
Sodium
EB - maintaining the balance of body fluids, especially water. Maintenance of the acid - alkaline. Nerve and muscle function.
EC - may accompany dehydration, due to low pressure. Excess: causes edema, hypertension, heart disease and some kidney problems. In infants, diarrhea and dehydration.
trace minerals or trace elements cobalt
EB - an essential component of vitamin B12. General control system autonomic.
EC - a deficiency of vitamin B12 causes pernicious anemia, muscle weakness, intestinal problems, nervous disorders.
Chrome EB - metabolism and accumulation of fat and sugar; skeletal muscle activity, partial control of the immune system.
EC - very rarely can cause irritability, confusion, weakness, depression.
Fluoro
EB - probably for the health of teeth and bones.
EC - tooth decay, osteoporosis. Excess: causes fluorosis (staining and discoloration of the teeth); softening of the ligaments, increased bone density of the spine, pelvis and limbs.
Iodine
EB - in the production of thyroid hormones that control metabolism and hence growth and healthy development.
EC - crop; decline of metabolism with onset of torpor, lethargy, fatigue, weight gain. If it occurs during pregnancy or at birth can lead to cretinism.
Manganese
EB - growth control, activation of many enzymes, nerves and muscles, strong bones and healthy. In allergy therapy is used with general functions.
EC - reducing the rate of growth, bone deformities. Excess: may cause brain damage.
Molybdenum
EB - prevention of dental caries, iron metabolism; male sexual function.
EC - increased tooth decay, impotence, and in extreme cases, irregular heartbeat, coma.
Copper
EB - Activation of many enzymes, formation of red blood cells, bone growth. In therapy is used for purposes of monitoring infections.
EC - although very rarely, can cause decreased white blood cells do, change the color and hair texture (graying abnormal); diarrhea. Selenium
EB - good activity liver with vitamin E, selenium is an antioxidant and detoxification of cadmium, lead and mercury, proper functioning of white blood cells and red.
EC - cardiovascular disease; possible sudden death in infants and certain types of anemia.
Zinc
EB - activation of many enzymes, and healthy growth and development; release of insulin and vitamin A; fertility, healing of cuts and wounds. In therapy is used in skin diseases.
EC - slowing down of the physical, mental and sexual sterility, slow healing of wounds.
Sulphur
EB - normal protein synthesis, hair and nails strong, healthy skin. In therapy is often associated with manganese, a control allergies.
EC - -----
WARNING: The above information are for illustrative purposes only: not and does not come from prescription nor medical advice. This information is taken from the collection of information from different Web sites and books.
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