In the body there are about 860 grams of phosphorus-80% in the bones.
Functions. Part of bones and teeth and is involved in nerve and muscle activity. When associated with certain lipids, giving rise to the phospholipids (structural components of cell membranes). Also plays a role in the storage and use of energy.
Dietary sources. Meat, fish, eggs and dairy products, cola drinks, dried fruit and nuts, whole grains and legumes.Lack. Weakness and bone demineralization.
Toxicity. Bone demineralization.
Our body contains about 25 grams of magnesium, located in the bones.
Functions. Involved in the synthesis of proteins and has a mild laxative effect. It is important for the transmission of nerve impulses and increases the secretion of bile.
Dietary sources. Vegetables and green vegetables, fruits, nuts, whole grains, cocoa, fish, shellfish and magnesium water (over 50 mg/liter).
Lack. Failure to thrive, behavioral disturbances, weakness and spasms.
Toxicity. Diarrhea.
Electrolytes: sodium, chloride and potassium
They are distributed in different body fluids.
Functions. Regulate the water content inside and outside the cells, are involved in nerve impulse transmission and muscle activity.
Dietary sources. Salt is the ultimate food rich in sodium and chlorine, so abundant in meat products and canned, salted, smoked … They are good source of potassium vegetables: fruits and vegetables, legumes, nuts, dried fruits, whole grains and potatoes.
Lack. The lack of sodium or chlorine is related to muscle cramps, mental confusion and loss of appetite. Potassium deficiency is associated with muscle weakness and paralysis.
Toxicity. Too much sodium is directly related to increased blood pressure (hypertension), fluid retention and kidney overload. The chlorine was associated with vomiting and muscle weakness potassium risk of cardiac disorders.
Our body contains about 4.5 grams of iron (75% in hemoglobin).
Functions. It is part of hemoglobin that carries oxygen to the cells. It is necessary for the use of vitamin B, helps the immune system and is involved in the function and synthesis of neurotransmitters (chemical messengers).
Dietary sources. The iron content of foods of animal origin. The main sources are liver, meat (especially the horse) and fish, which is found as heme (heme iron) and is better absorbed than vegetable or egg origin. Among the plant sources include legumes, nuts, dried fruits and leafy vegetables with high percentages of iron but whose absorption is significantly lower, which is in a non-heme (nonheme). Vitamin C and proteins are factors that enhance their uptake, whereas excess vitamin B9 or folic acid, Phytate (compound in grain covers), tannins (red wine, tea, coffee, spinach, raisins and grapes and other fruits such as pomegranates, persimmons, quince or apple) or oxalates (in spinach, beets, asparagus, mushrooms, beer, tea, chocolate …) reduce it. So when a person requires oral iron supplementation, indicates that it is best taken before breakfast along with a food rich in vitamin C (kiwi, citrus, etc.)..
Lack. Iron deficiency anemia, weakness and increased risk of infections.
Toxicity. Toxicity is rare and usually due to a metabolic problem. High iron levels are associated with hepatic, pancreatic and heart.
Source: www.alimentacion-sana.com.ar/Portal%20nuevo/actualizaciones/sales.htm
image source: www.age-oldherbs.com/sites/herbalnutrition/_files/image/dietaryminerafoodsl.jpg
Tags: dietary minerals, dietary sources of mineral, function of mineral, iron, lack of mineral, magnesium, mineral, most important minerals, phosphor, sodium, toxicity of mineral
