The role of minerals in our health

The role of minerals in our health

Everything you want to know about minerals. Read how and where to get them from plant sources.

We usually hear a lot more about vitamins than minerals. However, seventeen of the 30 vital elements to sustain our lives, however, are metals. So minerals are certainly no less important for our health - they are critically needed at all for our survival.

Science focuses mainly on the potential role of these metals in the prevention of viruses and chronic diseases, finding increasingly striking links between the mineral balance and the scourges of modern times, such as high blood pressure, osteoporosis, cardiovascular disease and cancer. Too much iron, for example, can disrupt the alkaline acid balance.

In a study conducted in Finland for 5 years, researchers tracked 20 different factors for cardiovascular problems, finding twice the risk in people with elevated iron levels in their blood. The only major risk factor is smoking. However, iron overdose can be obtained with increased consumption of animal protein or pharmaceutical iron supplements, but not with the consumption of whole foods rich in iron. In terms of the healthy bone system and the prevention of osteoporosis, the calcium mineral will certainly play a leading role, which will be discussed below.

Why do we need minerals and what is their function?

Twenty-two of the minerals are considered vital to our health, in this article we will look at just a few. Seven are the main minerals contained in a volume larger than a teaspoon in our body, than the other 15; there is only a small footprint as we need a negligible amount of them. However, their almost insignificant amounts are no less important for our health. Those 0.00004% of iodine we need are just as important to our survival as the 1.5 to 2% of calcium mineral we need.

We know that the human body is made up mainly of water, but there are more than 60 minerals in our body that make up about 4% of our body weight. Minerals serve to balance the volume of fluids in our body. About 40% of the water in our body is inside the cells, and about 15% bathes outside the cells. The rest fills our blood vessels.

However, special conditions are required to provide cells with the ability to remain intact when water flows out of them or not swell when water enters them. Cells cannot pump water through their membranes. However, they can pump minerals through them. The basic minerals form salts that dissolve in the water in our body, and cells direct the movement of salts. And since water follows salt, it determines the movement of fluids in the body.

Unlike pure water, which is a pure conductor of electricity, when the mineral salts dissolve in the water, they are separated into single, electrically charged particles. These particles are called ions and carry an electric charge. The minerals that contain such free ions are called electrolytes, and electrolyte balance is critical for keeping the body hydrated, as well as for maintaining nerve impulses, muscle function and alkaline acid balance in the body.

The minerals in the food are indestructible, but when cooked many of the minerals can dissolve in the water. Therefore, many people do not throw away the water in which they cook vegetables and can use it in sauces, dressings, etc. The minerals can be lost and the process of refining food, so we recommend a vegan diet mainly from whole plant foods.

Minerals in the form of additives are also not recommended. Their balance in our body is crucial to our health, which does not mean the more minerals the better. The interplay between different vitamins, minerals and other substances is too complex and synergistic to imbalance it with artificially created supplements. Fluoride, which is found naturally in many whole plant foods, for example, is completely different from artificially created fluoride. Natural fluoride can have a beneficial effect on teeth and bones, as well as protect us from colds and infections, while fluoride (sodium fluoride or sodium monofluorophosphate) blocks the normal functions of the thyroid gland and all enzymatic systems, inflicting a lot of health.

What are the main minerals and how to get them?

Calcium is the most abundant mineral in our body. About 99% of it is stored in the bones, where it not only serves to build the bone structure but also as a mineral deposit bank, when there is even the slightest indication that blood calcium levels have dropped. It not only builds bones and teeth, but also maintains bone density and strength. Once the bone is built, it does not remain the same. The minerals in our bones are in constant motion. Lack of calcium can lead to thinning or breakage. The remaining one percent of the calcium in our body moves through the fluids in our body, bathing and filling our cells. It may be just one percent, but here are its features:

• It regulates electrolyte balance and especially important transport of ions to nerve cells. Helps maintain normal blood pressure.
• Extremely important for muscle contractions and heart rate.
• Participates in the secretion of hormones, digestive enzymes and neurotransmitters.
• It plays an important role in blood clotting.
• Sources in the diet: Green leafy vegetables, broccoli, red beet leaves, curly cabbage (kale), spinach, dock, parsley and any wild green leaf, sesame tahini, stews, hazelnuts, tofu, calcium enriched with soy milk and more.

Phosphorus is the second most common mineral in our body. About 85% of it is found in combination with calcium in the bones and teeth. The concentration of phosphorus in the blood is less than half that of calcium. There is no phosphorus deficiency. It is part of the genetic material of each cell, making it an essential element in the construction and repair of tissues and membranes of cells. With an increased acid environment in the body (an alkaline acid balance), our body extracts calcium and phosphorus from the bones to restore balance. Therefore, highly oxidizing foods such as meat and milk consume calcium and phosphorus instead of supplying us with these minerals.

Sources: Almost any food.

Magnesium: Magnesium is critical to the function of hundreds of enzymes and directly affects the metabolism of potassium, calcium and vitamin D. It plays an important role in over 300 functions in our body. It is related to growth, major metabolic functions, nervous system, muscles and regulation of normal heart rhythm. It is not difficult to get it from many foods, but also to lose them easily when processing food. So raw and unrefined vegetable foods remain the best source of magnesium.

Sources of magnesium: dates, nuts, stews, whole grains, dark green, bananas, apricots, magnesium oil

Potassium is the main positively charged ion in our cells. It is vital for muscle contractions and proper function of the heart and lungs. Important for the regulation of electrolyte balance in cells and the regulation of blood pressure. The high intake of bananas, dates, potatoes and other fruits and vegetables significantly reduces the risk of hypertension and heart attack. Excessive consumption of potassium from whole plant foods cannot be obtained as excess potassium is excreted in the body.

Sources: All raw foods: fruits and vegetables, especially bananas. Whole grains, potatoes, stews

Sodium (salt) attracts water. It is extremely important for muscle contractions and neurotransmitters. The relationship between salt and high blood pressure is well known, but not always high blood pressure is due to excess salt. As we have already explained about calcium, potassium and magnesium, these elements also play an important role in maintaining normal blood pressure. All diets, except fruity, can rarely lead to salt deficiency. The problem is rather too much salt that we consume.

Sources: Almost any packaged food, any type of salt, soy sauce

Iron: Every living cell, whether plant or animal, contains iron. Most of it in our bodies is contained as hemoglobin in red blood cells (therefore our blood is red) and as myoglobin in muscle cells. Iron helps many enzymes in energy pathways where they use oxygen to create new cells, amino acids, hormones, and neurotransmitters. Because iron is common in most whole foods, its deficiency and the development of iron deficiency anemia are the result of starvation (insufficient calories) and high consumption of the wrong foods - foods with very refined sugar and fat and with almost no nutrient value, t .nar. junk food.


Women need more iron because of the large amount they lose each month during their menstrual cycle. Too much iron in the body can lead to various complications and the production of free radicals through oxidation. Black tea, coffee, calcium and phosphorus in eggs and dairy products can significantly impede iron absorption, while combining iron with vitamin C from citrus fruits can increase its absorption.

Food sources: Nettle, spinach, dock, boiled, peas, chickpeas, nuts, dried fruits, dates, food yeast. Cooking in metal containers, especially in acidic foods.Chromium is an important element in the metabolism of carbohydrates and fats. It interacts with the hormone insulin, helping to transport glucose into the cell and release its energy. Thus it helps in both the regulation of sugar and the insulin response. Although chromium is found in many whole plant foods, heat treatment leads to losses, so it is advisable to consume its food sources in raw and unrefined form.

Where to get it: Whole cereals, nuts, broccoli, brewer's yeast, yeast, enriched cereal, plums, peas, peanuts

Copper helps to build red blood cells and bone strength and health of blood vessels, nerves and the entire immune system. Copper deficiency can lead to anemia, arthritis, cardiovascular problems, high cholesterol and high blood sugar. Too high a vitamin C intake can interfere with the good absorption of honey.

Where to get it: Whole grains (not flour), legumes, nuts and seeds, mushrooms, tomatoes, bananas, grapes, potatoes and dried fruits.

Selenium has gained popularity because of its association with Vitamin E as a powerful antioxidant. It is an important factor in regulating metabolic functions and the proper response of the immune system. Its association with Vitamin E as an antioxidant has made it the subject of numerous studies on its role in cancer prevention. Deficiencies are rare as long as the soil on which we grow our food contains enough selenium.

Where to get it: Brazil nut, yeast, garlic, also cereals and vegetables, depending on the soil in which they are grown.

Zinc interacts with proteins in every organ, helping over 100 enzymes. It interacts with these enzymes to perform the following functions:

It forms part of the genetic material of the cells

• Creates hemoglobin
• Helps the pancreas in its functions
• Helps metabolize carbohydrates, proteins and fats
• Releases Vitamin A from its storage in the liver
• Discards harmful free radicals

Zinc also affects behavior and learning. Zinc deficiency can unlock aggressive behavior or lack of concentration. It helps the immune function and is an important element in wound healing, sperm production and body growth.

Where to get it: Diversity is important. Cereals (especially yeast or yeast bread), beer yeast, nutritional yeast and bacteria in yeast. Beans, nuts, tofu, peas, soy yogurt, green leaves and other vegetables.

Conclusion

Dust in dust and ashes in ashes. Only minerals remain from our bodies when the fire of our lives is finally extinguished. But how is it that all these 60 or more minerals become part of us at all? And how do plants repeat this cycle of life over and over, extracting minerals from the earth's interior and collecting energy from the sun so that they can endow us with these gems of life?

If vitamins are like diamonds, then minerals are like gold. Who can say for sure which substance is most important for our health and well-being? From the calcium crystal that turns into long and hard bone in our body to the power of the antioxidant trio of vitamins that protect us from heart problems and cancer, exploring the vitamins and minerals we can only see the beauty of nature.