Minerals
Minerals are inorganic materials, which are vital for sustaining life...
Minerals and trace elements:
Minerals support and reinforce material needed for the development of the skeletal system and the teeth. It is absolutely essential to ensure balance of the minerals for the operation of musculature and other organs. Minerals are needed by our bodies for a number of physiological functions, including osmotic pressure, stimuli transmission or triggering the contraction of the muscles.
Increasing the calorie content of nutrition does not automatically increase the quantity of mineral intake. We also call the minerals, similarly to vitamins, micro-nutrients.
The function of minerals: Minerals are important body building materials. The mineral demands of specific tissues and their functionality are different. Minerals play an important role, in addition to the development of the structure of the cells:
- in the operation of the bio-catalysers (enzymes)
- the stimuli of nerves and muscles
- in the process of stimuli transmission
- in sustaining the salt-water and acid-alkali balance of the system
- in the formation of blood cells (the oxygen supply of the body).
In order to be able to carry out the relevant functions the presence of a little amount of the minerals in the body is sufficient. Unlike vitamins, we call these inorganic bio-catalyser minerals trace elements.
Name | Functions | Sources | Deficiency symptoms |
Calcium | stabilisation of the cell membranes, building the bones, stimuli transmitting material | milk products, peanuts, legumes | fatigue fracture |
Magnesium | energy transport, signal transmission within the nervous system, muscle relaxation | rice, walnuts, cocoa powder, almonds, hazelnuts | muscle tremors, calf spasms, nervousness, fatigue |
Iron | an important component of the oxygen and electron transferring system | liver, meats, whole grains, legumes | disturbed thermal control, anaemia |
Zinc | inhibits the demolishing of proteins, and facilitates operation of the immune system | meats, sea fish, milk, eggs | loss of appetite, hair loss, diarrhoea, prolonged wound healing |
Manganese | neutralises free radicals | tea, onion, sea salt, oats | growth disorder, serious neurologic disorders |
Copper | transports protein | grain products, nuts, cocoa, coffee, tea | bone fractures, neurologic disorders |
Iodine | production of thyroid hormones, and a role in the nervous system and in the formation of blood cells | sea fish, eggs, milk | enlargement of the thyroid, deceleration of the metabolic processes |
Sodium:
Sodium is primarily stored in body fluids. It is present within the cells in far lower concentration. The water balance of the body is essentially sustained by sodium.
Potassium:
Potassium plays a role in sustaining the stability of the cell membranes, in stimuli transmission and in sustaining muscle contractions. In addition to this, it contributes to the carbohydrate, protein and fat metabolic transport process.
Here are just a few examples.
It is not easy to recognise the deficiency of minerals. Its specific symptoms include muscle spasms, heart rhythm disturbances, fatigue and longer regeneration.
The introduction and the consumption of minerals do not cause any dependency. One does not have to be afraid of the threat of overdosing.
Trace elements:
As their name indicates, trace elements are needed only in traces - in very little amounts - within the body. At the same time these elements, even in miniscule quantities, are vital!
As much as vitamins are needed, so too are some inorganic minerals - trace elements. Even vitamins are unable to exert their effects without trace elements and the lack of trace elements causes deficiency diseases, in the same way as does the lack of vitamins. The body is able to create some vitamins; however, it is unable to create any trace minerals!
About 18 different minerals are needed for the healthy operation of the body. However, listing these exactly could only be achieved in a whole book.
Name | Functions | Sources | Deficiency symptoms |
Selenium | antioxidant, decelerates the aging processes of the cells | wheat germ, offal, wheat, onion, tuna fish | decreasing resistance |
Chromium | sugar metabolic processes | germinating grains, thyme | overweight, diabetes, arteriosclerosis |
Cobalt | cell metabolic processes | soy products, lentil | nervous system disorders |
Molybdenum | plays a role in cell metabolic processes | soy, legumes, wheat germ | dental problems |
We should not forget that our body is a tool for achieving our objectives. Therefore, it is important to supply our body with high quality nutrients.
Results can be very different individually. We cannot guarantee the above results for everybody, as results are dependent on eating habits, health condition, and fitness levels. Before you start exercising ask for your GP’s advice.