Table of mineral salts. Mineral salts
The salt of life, the salt of the earth ... probably this is about mineral salts! They are vital - it is no coincidence that almost all of us are represented in each of us. periodic system Mendeleev! In the heat when the loss important elements very significant, should ensure their regular intake.
We need mineral salts no less than water and the main components of nutrition (proteins, fats, carbohydrates). After all, they are participants in metabolic processes, catalysts for many biochemical reactions in the cell, and structural elements of bones and muscles.
Magnesium
Magnesium is called a mineral of good mood - according to research, it protects the body from the negative effects of stress. In addition, it plays an important role in protein, fat and carbohydrate metabolism, and is responsible for many important functions of the body: it carries out conduction along the fibers of the nervous system, regulates the lumen of blood vessels, as well as the intestines. By the way, there is practically no excess of magnesium in the body - it is easily excreted through the kidneys, intestines and skin. The daily need for magnesium is 0.3-0.4 grams, and its main suppliers are: legumes, brown rice, bran bread, oatmeal - one of the most useful cereals, nuts.
Sodium
One of the main mineral players is sodium, which is involved in regulating the water level in the body and affects the functioning of the brain and nerves. The daily requirement is 1-2 grams. This amount is contained, for example, in a 100 gram slice of brown bread or a piece of pickled herring.
Basically, we get sodium from sodium chloride, but busting with it is undesirable (provokes fluid retention and swelling), as well as its complete exclusion (this leads to increased excretion of water and insufficient formation of hydrochloric acid in the stomach).
Potassium
Potassium maintains the normal excitability of the nervous and muscle systems, regulates the activity of the heart muscle, ensures the supply of glucose to the brain, and is responsible for concentration. The need for potassium salts is about 4 grams per day. A sufficient number of them is found in potatoes, legumes, cabbage, fish, poultry, bananas.
Calcium
Everyone knows about the importance of Calcium - this trace element is responsible for the stability of the cell membranes of the brain and nerve cells, and ensures the normal development of bone tissue and tooth enamel. Calcium metabolism in the body is regulated by hormones and vitamin G (therefore, moderate insolation is welcome).
In high concentrations, calcium is found in dairy products, and here it is presented in the optimal ratio with phosphorus (1: 2), another important mineral.
The daily norm of calcium is 1.2 grams.
Eat or drink?
Food products are ready to help fill the deficit of mineral salts. But what if the appetite fails - for example, in the heat, when there is absolutely no desire to dine? An alternative may be mineral water. It is delicious - pleasant, cool, moderately salty liquid perfectly refreshes. And it’s useful - the mineral balance in the body returns to normal again, providing excellent well-being and working capacity. Maintaining the water-salt balance with mineral water is both pleasant and beneficial.
Which mineral water is best?
Optimal for replenishment, mild in taste, with an average level of mineralization - Kuyalnik water. It was used back in the time of Catherine the Great, as an excellent healing and table drink. Enriched with limestone minerals (through which it passes a path of more than 300 km), chemically stable and crystal clear (from surface water the source is protected by 12-meter layers of clay), spilled directly at the place of extraction (which means that it retained all its beneficial features) - what more could you want?
It is simply necessary for people with low acidity of gastric juice: this problem often leads to dysbiosis, and it, in turn, to osteoporosis - due to insufficient absorption of important minerals. And Kuyalnik is actively used for chronic gastritis, pancreatitis, hepatitis, enterocolitis, biliary dyskinesia, dysbiosis or irritable bowel syndrome.
However, this water will bring exclusively benefits to an absolutely healthy person - it is recommended for maintaining the salt balance in the body and preventing the effects of dehydration (especially in summer). And it can be used at least every day.
Listen to the thirsty body and satisfy its needs with more than just water - healthy water! Moreover, we obviously have something to work on in this matter: according to statistics, an average Russian drinks 39.2 liters of mineral water per year, while a Pole drinks 120 and an Italian drinks 300. Let's catch Europe!
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Mineral salts are essential components of food, and their absence leads to the death of the body. Minerals actively participate in the life of the body, in the normalization of the functions of its most important systems. Their role in hematopoiesis is known (iron, copper, cobalt, manganese, nickel), as well as their participation in the formation and regeneration of body tissues, especially bone, where
phosphorus and calcium are the main structural elements. An important role is played by minerals in the development and growth of teeth. Fluoride, for example, makes tooth tissue particularly strong. One of the most important functions of minerals is to maintain the necessary acid-base balance in the body. Being a part of protein fractions, mineral substances tell them the properties of living protoplasm. Mineral salts participate in the function of endocrine and enzyme systems, their role in normalizing water metabolism is invaluable.
At present, it can be considered that a person needs to be provided with at least 20 mineral substances. Satisfying their needs is carried out at the expense of food and at the expense of water.
The daily requirement for some minerals in adults is as follows:
Calcium - 800-100 mg
Iron - 2 mg
Phosphorus -1600-2000 mg
Stranded - 2 mg
Magnesium - 500-600 mg
Iodine - 100-150 mg
Potassium - 2-3 mg
Sodium -4-6 mg
Zinc -12-16 mg
Chlorine - 4-6 mg
Manganese - 4 mg
Sulfur - 1 mg
Aluminum - 12-13 mg
Fluorine -0.8-1.6 mg
Some foods have the ability to selectively concentrate in their composition a significant amount of sometimes rare minerals. Thus, large amounts of silicon are known in cereals, iodine in marine plants, copper and zinc in oysters, cadmium in scallop mollusks, etc.
Acid-base balance. In the human body, the acid-base balance is maintained, which is necessary for normal functioning. It is characterized by constancy, however, the nature of the diet and the predominance of acid or alkaline compounds in it can affect the shifts of the acid-base balance. In the diet of people, the predominance of acidic substances is most often observed, as a result of which a shift in this equilibrium towards acidity is possible, which is undesirable.
There is evidence that acidic changes in the body contribute to the development of atherosclerosis.
Sources of acidic minerals are foods such as meat, fish, eggs, bread, cereals, bakery products, and others that contain significant amounts of sulfur, phosphorus, and chlorine. Foods rich in calcium, magnesium and potassium (or sodium)! are sources of alkaline substances. These include milk and dairy products (except cheeses), potatoes, vegetables and fruits, berries. It would seem that vegetables, fruits and berries, due to their sour taste, should be sources of acidic substances. In fact, as a result of transformations in the body, they serve as suppliers of alkaline substances. Organic acids of vegetables, fruits and berries contain a large amount of alkaline and alkaline-earth salts, which are retained in the body.
It is desirable to strengthen the diet of people of mature age with products with alkaline medium. This can be achieved by increasing the specific gravity in the nutrition of milk and dairy products, potatoes, vegetables and fruits. To the basic minerals that it needs; The body includes calcium, potassium, magnesium, phosphorus, and iron.
Calcium. The well-known importance of calcium in baby food. One might think that for adults the role of calcium is small, and more than that it is harmful in old age due to the danger of its deposition in blood vessels.
However, calcium is also necessary for adults; there is evidence that in old age the need for calcium is even increasing. Calcium salts are constant an integral part blood, cell and tissue juices; they strengthen the body's defense mechanisms and play an important role in maintaining normal neuromuscular excitability. Calcium salts are involved in blood coagulation; calcium deficiency affects the function of the heart muscle. Of particular importance is calcium in the formation, growth and development of skeleton bones.
Calcium is widely present in many foods, however, it is difficult to digest. The best sources of digestible calcium are milk and dairy products. 0.5 l of milk or 100 g of cheese is guaranteed to satisfy the daily need for calcium. Calcium of cereal and bread products is poorly absorbed due to its unfavorable ratio of phosphorus and magnesium in these products, as well as due to the presence of inositol-phosphoric acid in cereal, which forms indigestible compounds with phosphorus. Oxalic acid forms the same non-digestible compounds with calcium; therefore, calcium products rich in oxalic acid (sorrel, spinach, etc.), practically (not used in the body.
Meat and fish are low in calcium and cannot be regarded as any significant source of it. Milk alone is an excellent source of digestible calcium, but it can increase the digestibility of calcium in other foods. Therefore, milk should be an indispensable component of any diet.
Between receptions reach 7 or more hours. As a result, the stomach overflows, its walls are excessively stretched, the mobility and mixing of food are limited in it, the processing of its juices deteriorates. Nutrients become less accessible for processing by enzymes. The food lingers in the stomach for a long time, and the digestive glands work becomes long and intense. Such food ultimately leads to the development of disorders of the function of the glands of the stomach and indigestion. In the elderly, quite often the functional abilities of the digestive system are weakened, and such an excessive load leads to even more pronounced disorders.
Of critical importance is the regularity of food intake, i.e., food intake is always at the same time. In this case, a conditioned reflex is developed for the release at the set time of the most active gastric juice rich in enzymes. Incoming food meets prepared soil in the stomach for vigorous, active digestion. Quite the opposite happens with a random meal. In these cases, the conditioned reflex is absent, there is no preliminary allocation of juice, and the introduced food enters the stomach, which is not prepared for digestion.
If a meal time is not respected for a long time, then digestion processes are inevitably disrupted, often leading to the development of stomach diseases.
It can be said without exaggeration that one of the common causes of gastritis and peptic ulcer of the stomach and duodenum is precisely non-compliance with the diet, erratic food intake with long breaks between these meals.
Abundant food before bedtime is very harmful. The fact is that the digestive organs need rest, and this period of rest is night sleep. Long continuous operation of the glands of the digestive apparatus leads to a decrease in the digesting power of the gastric juice and a violation of its normal separation.
The digestive glands should have a 6-10 hour rest daily. Late dinners deprive the secretory apparatus of rest, which leads to overstrain and depletion of the digestive glands.
Dinner should be no later than 3 hours before bedtime. Immediately before bedtime, lactic acid products or fruits (a glass of yogurt, an apple) are recommended.
The distribution of the daily diet by individual meals is made differentially, depending on the nature of work and daily routine.
Mineral salts, as well as vitamins, must be in our food, as they are necessary for the life and activity of our body.
The main groups of minerals.
1. Sodium. One of the main alkaline elements in the body. Thanks to it, lime and magnesium are retained in blood solutions and tissues. A lack of sodium causes hardening of the walls of the arteries, stagnation of blood in the capillary vessels, gallstones, urinary, hepatic, jaundice. Then sodium removes carbon dioxide from the tissues to the lungs, with a lack of sodium, heart diseases appear, and diabetics and obese suffocate. Then sodium is the source of hydrochloric acid, which is part of the gastric juice. It is only thanks to sodium that iron can trap oxygen from the air.
2. Iron. It is the most necessary element for the oxidation of our blood, it contributes to the formation of red balls (hemoglobin) in it. The lack of iron in the body creates acute anemia, decreased vitality, apathy, pale weakness. The folding place of iron in the body is the liver.
Most iron is found in spinach, lettuce, strawberries, asparagus, onions, pumpkin and watermelons.
3. Potassium. It is an alkaline metal needed for muscle building. In the body, it is needed for the liver and spleen, as well as
for the intestines, which helps digest fats and starch.
Therefore, potassium-rich foods are good for constipation. It is also useful for poor blood circulation, with weakening activity.
heart, with various inflammations and skin diseases, with flushing of blood to the head.
A lack of potassium creates flabbiness and inflexibility of muscles, lowers mental activity. Most of it is found in raw vegetables, in sour fruits, especially lemons, cranberries and barberries, as well as a lot in bran, nuts, almonds and chestnuts.
And, since calcium is necessary for the functioning of the heart muscles and for blood coagulation. It is the main source of blood supply with alkaline salts, which is extremely important, since the blood in the normal state is alkaline, and if the alkaline balance is disturbed, then death occurs. All our glands that secrete hormones for blood, cells and tissues should always have enough calcium, otherwise the body is aging prematurely. Children and adolescents require 3-4 times more calcium than adults for the formation of bones, teeth, tissues.
4. Calcium. During illnesses, especially with high fever, as well as overwork and great troubles, a lot of calcium is released from the body. This is immediately reflected in the work of the whole organism: blood acidity appears, the liver weakens, losing its activity necessary for the destruction of toxic substances that enter it from the blood, glands become inflamed, gallstones appear, teeth loose and crumble, the body becomes covered with a rash ( mainly hands).
The introduction of one pure calcium into the body does not bring much benefit, it must be introduced along the way in the form of food containing alkali in organic compound, you need to give egg yolks, yellow turnips, swede, beans, olives, lentils, almonds, wine berries, cauliflower, bran, whey.
5. Phosphorus. Bone development may be delayed due to a lack of phosphorus, despite the sufficiency of calcium, since phosphorus is an incentive for growth and activity in the body. Phosphorus is still needed for brain work, since it is part of the brain substance; therefore, brain fatigue with increased brain work is associated with a decrease in phosphorus. On the other hand, its disproportionate amount in the body causes various tumors.
Phosphorus is particularly rich in fish liver, as well as egg yolk, cheese, bread bran, radish, cucumbers, lettuce, nuts, almonds, lentils and dry peas.
6. Sulfur. It is found in all human cells and tissues.
Body: in the hair component, nails, muscles, bile, gases, in the urine. It is an antiseptic
intestines, moderate excessive oxidation of phosphorus, preserves the strength of nerves. A lack of sulfur leads to irritation, swelling, and skin pain. A lot of sulfur is found in horseradish, turnip, cabbage, egg white, bran, walnuts and Chinese nuts, in ripe rye and wheat.
7. Silicon. It goes to the construction of muscles, nerves, skin, hair and nails. Lack of it causes hair loss, brittle nails, contributes to the disease of sugar disease. Most silicon is found in the skin of fresh fruits and in bran cereals. In addition, a little in cucumbers, asparagus, head-lettuce, parsley, beets and strawberries.
9. Fluorine. It is found in humans in the spinal bones and teeth and less in muscles, brain and blood. It is part of tooth enamel: without
fluorine enamel cracks, teeth rot. Skeleton bones without fluorine also get sick. Fluoride is found in all grains of cereals, in nuts, beans, peas, egg white, in fruits and green vegetables. By the way, fluorine is a necessary substance in the protoplasm of plants, so plants do not bloom in soil lacking fluorine.
10. Iodine. In organisms, it is located in the thyroid gland and is a metabolic regulator. Lack of iodine leads to the formation of goiter and weakens the immune system, i.e., the body's resistance to all kinds of diseases, reduces the physical strength of the body.
Most iodine is found in seaweed (seaweed). Then it is available in turnips, rutabaga, beets, lettuce, tomatoes, also in sea crayfish, Chilean, oysters, crab, herring and lobster.
11. Salt (table). It is very necessary for tissues and blood, as well as for the formation of hydrochloric acid, which is part of the gastric juice. Lack of salt in the body leads to weight loss, and its overabundance adversely affects the heart.
12. Magnesium. It gives bones and teeth special hardness and rigidity. In nerves, muscles, lungs, and brains, it is also present in small quantities, giving them elasticity and density. His lack is reflected in nervous tension.
Magnesium is found in spinach, tomatoes, celery, nuts, wine berries and bran.
Mineral salts belong to necessary components food intake, and their absence can lead to the death of a living organism. They are very actively involved in the activities of all elements of the body, as well as in the normalization of the functioning of its systems. Minerals are necessary for blood formation, the formation of various tissues. For example, calcium and phosphorus are the main structural elements of bone tissue. It is believed that a person needs at least twenty different mineral salts. They can enter our body with water and food.
Some types of products are characterized by a high concentration of certain minerals, including rare ones. Cereals contain a lot of silicon, and marine plants - iodine.
For our body, a certain acid-slit balance is normal. Its maintenance is the basis of effective life. This balance should be constant, but with some shifts in nutrition, it can fluctuate in one direction or another.
For the nutrition of people, a shift towards an acidic character is considered characteristic. This is fraught with the development of various diseases, including atherosclerosis.
Acidic minerals include chlorine, phosphorus and sulfur. They are found in fish, meat, bread, eggs, cereals, etc. Potassium, sodium, magnesium and calcium are alkaline elements.
They are rich in products such as fruits and vegetables, berries, milk and its derivatives.
The older a person becomes, the more alkaline foods should be present in his diet.
The most necessary mineral salts for our body are potassium, calcium, phosphorus, magnesium and iron.
Potassium refers to alkali metals. Our body needs it for building muscles, as well as for the spleen and liver. Potassium contributes to the normalization of digestion, and especially actively stimulates the processing of starches and fats.
This explains the benefit of this element for constipation. In addition, it is indispensable for disorders in the blood circulation, inflammatory processes on the skin, weakened heart function and flushing.
It is quickly manifested by sagging muscle mass, as well as impaired mental activity. This element is found in acidic fruits, raw vegetables, cranberries and barberries, as well as nuts, bran and almonds.
Calcium is equally needed at any age. Its salts are part of the blood, as well as interstitial and cellular fluids. It is believed that they are necessary to strengthen the protective systems of the body, as well as to implement and maintain neuromuscular excitability.
The role of calcium salts in their importance for blood coagulation, and their deficiency quickly affects the activity of the heart muscle. This mineral is especially needed for skeleton bones.
Calcium is present in many foods. But at the same time, it is absorbed quite hard by the body. It is best to consume it with dairy products, for example, in half a liter of milk contains its daily rate.
When building a diet, it should be borne in mind that calcium is actively lost by the body under various stressful situations and during illness. This very quickly affects the state of the whole organism. Therefore, with a loss of calcium should increase its income.
Phosphorus is necessary to stimulate the growth and activity of the body. It affects bone development and is also very important for the brain. A stable supply of this element is necessary when active mental work. But it should be borne in mind that a constant excess of phosphorus can lead to the formation of tumors.
This mineral is found in foods such as fish liver, cheese, yolk, bran, cucumbers, lettuce, radish, almonds, nuts, and lentils.
Magnesium is essential for the hardness of teeth and bones. This element is also present in muscles, nerves, lungs, and the brain, giving them density and elasticity. A lack of magnesium in the diet is very quickly affected by nervous tension.
It is magnesium salts that are able to protect our body from the negative effects of various stresses, by supporting the work of cell membranes in nervous system. Contained in tomatoes, spinach, nuts, celery, wine berries, bran.
Iron is an essential element for blood oxidation. Without it, the formation of hemoglobin - red balls is impossible. With a deficiency of this microelement, anemia, apathy, decreased vitality and pale weakness are observed. In the body, iron is deposited in the liver.
Contained in lettuce, spinach, asparagus, strawberries, pumpkin, onions and watermelon.
Mineral salts are inorganic elements. This means that the human body cannot synthesize them on its own. The task of a person is a competent approach to building their diet.
In this case, it is necessary to take into account the need for a strict balance in the ratio of mineral salts. Their improper combination or oversupply can be harmful and have negative consequences.
For example, excess calcium in the diet can lead to the formation of calcium-containing kidney stones. Also, this element should be correctly combined with phosphorus and potassium. With an excess of sodium chloride, swelling and problems with the cardiovascular system can occur. This is because salt traps fluid in the body.
The biological role of mineral salts in the body is great. For their balanced intake, it is necessary to competently approach the preparation of the diet. At the same time, it will not be superfluous to consult with nutritionists.
