Minerals help the body
A healthy body needs minerals, we all know that. Only with sufficient minerals do our metabolism, the growth of children and blood formation function. During sports training, minerals ensure the interaction of muscles and nerves.
Eating healthy - living healthy
Especially those who are physically active must pay attention to a healthy organism, which in turn urgently needs minerals. Potassium and sodium, for example, regulate our water balance, calcium ensures firm teeth and bones, iron for blood formation, iodine for the well-functioning thyroid gland. So it is clear that minerals are essential for our body. It is important for us to know what our daily needs are and the foods that cover them. Many health-conscious people also ask themselves what the difference between minerals and vitamins actually is.
Why do we need the minerals?
Minerals are essential for the human organism to survive. Everything works with them – from our bones to our cell renewal and digestion. However, we cannot produce these substances ourselves. We have to eat healthy food so that we absorb them in sufficient quantities. If we manage to do this, we have no problems with any deficiency symptoms.
However, there are people who consciously avoid certain foods, including vegetarians and vegans. Some people also dislike certain fruits and vegetables. In such cases a lack of minerals cannot be ruled out. We can then consume them in the form of food supplements.
Healthy body through a balanced diet
Those who eat a balanced diet receive all the necessary minerals and remain healthy. A balanced diet is important because one mineral cannot be replaced by another. The minerals have different functions:
|Calcium:||This mineral is important for our teeth and bones. It helps them grow and remains sufficiently stable in adults. But calcium has even more tasks. It strengthens the cell walls and supports the formation of hormones. A calcium deficiency is particularly precarious because in this case the body gets the required mineral from the bones and teeth. This can cause osteoporosis, among other things. Calcium is found in green vegetables and dairy products. Algae, broccoli and nuts are particularly good sources.|
|Magnesium:||The muscles and the enzymes responsible for metabolism need magnesium. But this is also important for the bones and teeth. We can obtain this mineral from many plant sources, including nuts, vegetables and soya.|
|Sodium:||Almost all foods contain this mineral, which is important for our water balance, digestion, blood pressure and acid-base balance. Sodium is contained in normal table salt. Those who salt normally also consume enough sodium. It should not be too much, because too much sodium can drive up high blood pressure and thus cause cardiovascular diseases.|
|Potassium:||The structure of the cells requires potassium. It also regulates the electrolyte and water balance and muscle functions. Nuts and potatoes, but also many other foods contain potassium.|
|Phosphorus:||Like calcium, phosphorus is important for teeth and bone formation. The mineral is found in abundance in industrially processed foods, which many people view critically. Even without these products, a sufficient phosphorus supply is possible via protein-containing products, nuts, legumes, fruit and vegetables.|
These are a few selected minerals, there are more of them. Some tables list the daily requirement of certain minerals for adults and children, but in reality this requirement depends on body weight, age, sex, physical activity, state of health, life situation and the climatic and regional environment. In hot environments we sweat out salty sweat and thus sodium, so we need to increase our intake. In the high mountains we produce more red blood cells, so we need more iron, which can be found in meat and whole grains. However, a lot of vitamin C is required for the utilization of iron from plant foods. One thing is certain: a healthy body needs all the minerals it needs. Eating healthily is the best way to get there.