3 essential minerals in the diet

A healthy and balanced diet is essential for good health. For this reason, it is necessary to include in your daily diet foods with minerals that the body cannot produce, and that are essential for its proper functioning.

 



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

 

Within the group of minerals  , calcium 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 destined mostly for the bones and teeth, although it is also involved in other processes such as muscle contraction, nervous excitability and in the blood coagulation .

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

 

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

 

One more of the essential minerals is phosphorus . The organism needs 860 gr. per day (80% goes to the bones). It is not only part of the bones and teeth, but is involved in nerve and muscle activity. It also plays an essential role in the storage and utilization of energy.

 

Phosphorus can be incorporated through meat, eggs and dairy products, but also in vegetable sources such as dried fruits and nuts, whole grains and legumes. Its deficiency can lead to bone weakness and demineralization .

For its part, magnesium is a mineral from which the body requires about 25 grams of magnesium each day, it is also located in the bones. It is involved in the synthesis of proteins and 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 others 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.

Location: India

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