3 essential minerals in the diet

A healthy and balanced diet is essential for good health. Therefore it is necessary to include in your diet daily food with minerals that can not produce the organism, and that are essential for its proper functioning.

As the vitamins , the minerals do not contain calories , but they do participate in multiple functions. Among the most important are regulating the balance of water inside and outside the cells, intervening in nerve impulses and in muscle activity, as well as in the formation of bone structure and teeth.

Within the group of minerals the calcium It is one of the most important. The body requires about 1,500 g per day (although it varies according to age and sex), which is mostly destined for bones and teeth, although it also intervenes in other processes such as muscle contraction, nervous excitability and coagulation of the blood .

This mineral can be found in several sources, beyond dairy, in vegetables and seeds, such as broccoli, chard and spinach, soybeans and all its derivatives, in sesame seeds, certain seaweeds, nuts and some types of fish, among others.

The lack of calcium can lead to rickets, osteoporosis, osteomalacia (softening of the bones) and seizures, among others. The assimilation of calcium is related to the correct proportion of vitamin D as well.

One more of the essential minerals is the match . The body needs 860 gr. per day (80% goes to the bones). It not only forms part of the bones and teeth, but also intervenes in the nervous and muscular activity. It also plays an essential role in the storage and use of energy.

The match It can be incorporated through meats, eggs and dairy products, but also in vegetable sources such as dried fruits and nuts, whole grains and legumes. Its lack can lead to a weakness and dbone mineralization.

For its part, the magnesium It is a mineral from which the body requires about 25 grams of magnesium every day also, it is located in the bones. Intervenes in the synthesis of the proteins and it is important for the transmission of nerve impulses. It can be found mainly in green vegetables and legumes, fruits, nuts, whole grains and cocoa.

In addition to these minerals, there are other essential for the proper functioning of your body, such as zinc, selenium, copper, among others, so it is important to incorporate them into your diet for good physical and mental health.


Video Medicine: Nutrition & Dietitian Careers : Why Are Minerals Good for Your Body? (July 2024).