Minerals are very necessary for the normal life of the human body. Their main function is to regulate metabolic processes. A person needs daily in relatively large quantities the so-called macronutrients, which include salts of sodium, potassium, calcium, magnesium, phosphorus and chlorine. And in small quantities – trace elements, and among them primarily iron, zinc, chromium manganese, iodine, fluorine.
Minerals, macroelements, microelements, functions, properties, daily human need.
Sodium, potassium, and chlorine maintain the unchanged salt composition of the blood and osmotic pressure. The amount of water in the blood and tissues largely depends on it. Water metabolism in the body is interconnected with the exchange of mineral salts. Minerals also play a large role in the formation and construction of body tissues, especially skeleton bones..
In a healthy person, mineral substances and the amount of salts supplied with food are balanced by salts that are excreted from the body. Certain needs of an adult in minerals, as well as their optimal proportions are indispensable for a balanced diet.
For every 1000 kcal of daily diet, the following minerals are required:
300 mg calcium.
500 mg phosphorus.
1500 mg sodium.
1000 mg potassium.
1500 mg of chlorine.
200 mg magnesium.
The daily human need for trace elements is as follows:
15 mg of iron.
10-15 mg of zinc.
5-10 mg of manganese.
2 mg copper.
0.20-0.25 mg of chromium.
0.1-0.2 mg of cobalt and iodides.
0.5 mg molybdenum and selenium.
0.5-1.0 mg fluoride.
The main sources of macronutrients, potassium, calcium, phosphorus and magnesium.
meat and fish products, beets, parsley, garlic, celery, horseradish and other vegetables, eggs, especially protein, rye and wheat bread.
We add salt in the process of cooking, use it during meals for salting. However, it must be remembered that excess salt is harmful to the body. It contributes to the accumulation of water in the body, overloading the work of the heart and kidneys.