The 13 elements of life. The most important minerals necessary for the human body.
Life elements or minerals as we called to, have a vital role in our lives. With their help, we manage to have a healthy lifestyle and harmonious life. In addition to an adequate intake of vitamins, eating an optimal amount of minerals is crucial for the human body.
None of the processes in our body would be possible in the absence of certain minerals.
The most important elements of life are Calcium, Chromium, Copper, Iron, Phosphorus, Iodine, Magnesium, Manganese, Molybdenum, Potassium, Selenium, Sodium, Zinc.
A primary of the elements of life in the architecture of our body is calcium. The recommended daily minimum dose is one gram. He protects us from osteoporosis, bone decalcification, tooth decay. It also strengthens the arteries and has preventive action regarding hypertension. Besides, Calcium also supports the normal functioning of the nervous system and muscles, playing an important role in maintaining normal blood pressure and blood clotting.
We found Calcium in wheat bran, egg yolk, seafood, fish eggs (especially black caviar), milk (even in milk powder), dairy products, lemon, radish (especially black ones), cauliflower, figs, onions, greens pulses.
It is rare of the elements of life that are said to make a significant contribution. Chromium helps to form insulin, providing insulin and glucose equilibrium. The recommended daily dose for healthy eating is 25-30 mg. Chrome lowers blood pressure, helps in weight loss belts and reduces appetite. If we have a standard chromium level in the body, we can prevent diabetes, hypertension and mental problems.
Also, we found Chromium in an amazing food called beer yeast. There is also black pepper, meat products, dairy products, eggs, mushrooms, dried plums, raisins, nuts, asparagus, beer, and wine.
Copper is a critical in the elements of life, being closely linked to the liver. We need a daily dose of copper salts of 2-4 mg. Copper salts help maintain the integrity of vascular walls (by interfering with connective tissue metabolism) and intervene in the phenomenon of myelinogenesis and ossification. In children, copper deficiency can lead to red blood cell disorders, which favors anemia. Copper acts as anti-infection, anti-inflammatory, as well as anti-tumoral.
The need for copper we can take from dried fruits, consistent vegetables, the meat of any kind and eggs.
Straight related to blood is Iron. He is it’s necessary for the formation of hemoglobin, enzymes, and myoglobin. It also has the role to cure and prevent anemia, provide nutrition mucosal gastric secretion, cell respiration, helps the growth, increases resistance to diseases, especially infections, carry different chemicals involved in energy metabolism. Has antioxidant, supports harmonious growth, and ensures reproductive function.
The daily need for a healthy lifestyle is 15 mg. It can be taken from meat, especially lamb, fish, crustaceans and mollusks, sausages, pickles, dried fruits and vegetables, whole grains, black bread, dried beans, lentils, parsley, spinach, chestnuts, egg yolks. Combining salads, beans, meat can lead to a faster absorption of a significant amount of iron.
Another essential element of life is iodine. He is necessary for the production of thyroid hormones and the functioning of the thyroid gland. This mineral can affect almost everything, starting with causing poor moods and ending with the loss of whole metabolism or the appearance of serious changes in its level. The minimum recommended need is 150mg daily.
Furthermore, children who do not receive enough iodine due to poor nutrition may have severe mental development problems.
For iodine needs, we will consume eggs, fish, onions, fruits, seafood and iodized salt.
An insignificant element it is magnesium, which contributes to the balance and functionality of the body. Magnesium is said to maintain physical and spiritual youth.
This mineral of incandescent light contributes to the health of the heart, combats diabetes and free radicals, fortifies the bone system.
He contributes to the smooth functioning of the muscular and nervous system. It is also responsible for protein synthesis and cell division, as well as for healthy muscle and cardiac function. Magnesium has an important role in the metabolic process by which glucose converts into the blood. If you want to healthy living, it is recommended to use a daily dose of 250 – 350 mg.
Magnesium contains whole grains such as hazelnuts, seeds, wheat germ, and no peeled grain.
Next of the elements of life is manganese. He supports the proper activity of some gastric enzymes and is also essential to eliminating toxins.
Manganese activates several enzymes that influence the metabolism of carbohydrates, amino acids, and cholesterol. This mineral is also an enzymatic cofactor for enzymes involved in the production of cartilage and bone tissues. The recommended daily dose is 2 mg.
The human body can obtain the manganese needed from green vegetables, made from wheat, barley, oats, rice.s. Vegetables, spinach, soybean, molasses, wheat flour, shrimps, mollusks, crabs, coffee, and cocoa.
Molybdenum contributes to carbohydrate and lipid metabolism and, at the same time, is an important component of iron enzyme utilization. This mineral participates directly or indirectly in the metabolism of amino acids, the elimination of toxins and the decomposition of nucleotides. 45 μg is the daily dose recommended.
Vegetables such as linden, peas, and beans are considered to be the most important sources of molybdenum, and cereals, hazelnuts, almonds and walnuts are sources of medium content. Animal sources and many fruits and vegetables have a low molybdenum content.
Phosphorus is important for brain activity but also for tissue formation. We found most of the phosphorus in the body in the form of phosphate, and 85% is present in the bones. He is an essential component of bone and is present in the form of calcium phosphate. The minimum recommended dose is 700 mg daily.
It is mainly found in fish, seafood, dried vegetables, eggs, peas, beans, lentils, cereals, walnuts, peanuts, and almonds. We found it also, in smaller quantities in pickles, dairy, wheat bran, garlic, carrot, yeast, cocoa, and mustard.
Also, essential to the body is potassium acts as a couple with sodium and, ensuring the healthy functioning of the heart and nervous system. Potassium controls osmotic pressure and blood acidity.
It is involved in the storage of carbohydrates used as fuel by the muscles. Many enzymes need potassium to function.
We found him in fresh fruits and vegetables or their juice. Also found in milk, potatoes, beer yeast, chocolate, grapes, chicken, broccoli, citrus, nuts, coffee.
Another vital in the elements of life is Selenium. He helps for the production of glutathione peroxidase, the primary antioxidant of the body found in every cell. He is a powerful antioxidant and an excellent adjunct to the immune system that protects the body against free radicals. Our necessary required daily between 100-200 mcg.
Meat and seafood contain selenium, but also whole grains.
This element we found him in our balanced diet as sodium chloride that is, the ordinary salt. We found this in seafood, fish, cheese, but also commonly in any prepared dish. Kitchen salt tastes good for our food, preserving them at the same time.
Sodium has an important physiological role, ensuring the osmotic balance of the human body. It plays an essential role in the transmission of nervous impulses and muscle contraction. The recommended daily dose is 1500 mg.
Those who have a salt-free healthy diet, mustard can be a valuable substitute.
Zinc contributes to the healthy functioning of the immune system, blocking, due to its antioxidant effect, harmful oxidative processes. Also, it maintains the fine structure of the skin, nails, and hair.
Besides this, it participates in normal cell division and in keeping the health of the bones and the nervous system. The daily dose required approximately 0.2 mg/kg zinc.
We can found in meat but also in cereals, peanuts, peanut butter, vegetables, shells, beef and wheat bran.
Also, if you want some health tips, you can read healthy tips for a long life.
Source of inspiring is Wikipedia