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The minerals - nutrition
Minerals are essential for the proper functioning of our body and should be taken into account when developing a healthy nutritional plan. Their interaction with many of the body's processes and functions generates the need to obtain them constantly through food. If we neglect their contribution, we run the risk of suffering deficiencies that can impact our health.
For this reason, in this article we will analyze the fundamental aspects of minerals, their main functions and the benefits they bring to our health. This is especially important if your goal is to create a balanced diet that is beneficial to your well-being.
Among the most relevant minerals for our body are calcium, iron, phosphorus and magnesium, which play key roles in cells and organs. It is vital to make sure we include them in our diet. Each mineral has specific functions, but here are some of their most important contributions.
Potassium, for example, is present in body fluids and acts as a natural regulator of osmotic pressure.
Calcium is essential for the structure of bones and teeth. Its deficiency can lead to serious bone disease, adversely affecting the body's growth and development.
Sodium is crucial for muscle tissue repair and actively participates in the nervous system, helping in the transmission of nerve signals.
Zinc is essential for the production of antioxidants, strengthens the immune system and promotes growth.
Iron is indispensable, since it forms part of hemoglobin. Iron deficiency can have serious health consequences.
These are just a few examples of essential minerals. Each plays a crucial role in the body's functions, and their absence can compromise our health.
Like vitamins, minerals are obtained naturally through food or supplements.
To increase mineral intake while meeting other nutritional needs, one can resort to foods of animal origin, such as bone marrow, which is rich in calcium and other minerals, or animal organs.
For those following a vegetarian diet, these options are not available. However, minerals can be obtained through alternatives such as fresh vegetables, which are rich sources of potassium, calcium, sodium and magnesium.
To improve iron absorption, it is recommended that foods rich in vitamin C be consumed. Calcium, on the other hand, can be easily obtained through dairy products. Zinc is present in soy and various grains, which facilitates its incorporation in vegetarian diets.
