In this guide you will learn why minerals are so important for our body. We will go into the effects of minerals in the body and you will get a detailed insight into the individual minerals.
These chapters await you:
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1. What are multi-mineral substances?
Minerals play an important role in the health of bones and teeth. Among other things, they are involved in blood clotting, energy metabolism, nerve functionality and muscle mobility. As our body is not able to produce minerals itself and the supply through food is usually too low, it is recommended to take the optimal daily dose through food supplements. The multi-mineral substances combine a broad spectrum of important minerals within a mixture.
2. What are multi-mineral substances needed for?
In sports, the body runs at full speed, not only burning calories but also consuming minerals. In addition, minerals are also consumed from the depots, which are then released into the bloodstream and are washed out by the high fluid loss.
Sodium and zinc in particular are lost here.
Since not only the zinc and sodium requirements are already increased in strength and competitive athletes, a deficiency in the body is created. We have to eliminate this deficiency as a precautionary measure in order to maintain the performance of the body.
3. Which functions do minerals have?
We often equate a healthy diet with many vitamins and healthy food. However, here we forget an important group, the minerals. Although they do not provide energy, they are involved in numerous processes in the body. These include processes in metabolism, blood formation, the nervous system and muscles, nothing works without minerals.
The following table gives you an insight into the functions of the individual minerals:
|Calcium||structure of bones and teeth, blood clotting, nervous system|
|Phosphorus||Structure of the bones, metabolic processes|
|Sodium||Water balance, nerve and muscle functions|
|Potassium||Water balance, transmission of nerve and muscle stimuli|
|Magnesium||Structure of the bones, energy metabolism, enzyme, nerve and muscle functions|
|Iron||Blood formation, oxygen transport in the blood|
|Iodine||thyroid hormone production|
|Fluorine||resistance of the teeth to caries, to preserve the enamel|
|Selenium||Protection of the body cells|
|Zinc||Defenses, wound healing|
4. When are multi-mineral substances taken?
The multi-mineral supplements are taken in the morning or directly after training. The exception is magnesium, which should be taken before sleeping because of its calming effect on the central nervous system. However, in most multi-mineral products this is not taken in high enough doses, so it should not be taken in conjunction with these.
5. Which foods contain minerals?
In the following table we have compiled an overview for you so that you know which foods contain minerals.
|Calcium||milk, yoghurt, cheese, green vegetables, calcium-rich mineral water|
|Phosphorus||milk, cheese, meat, sausage, fish|
|Sodium||cooking salt, sausage, cheese, bread, pizza|
|Potassium||Potatoes, vegetables, bananas, dried fruit, pulses|
|Magnesium||Whole grain cereal products, milk and dairy products, green vegetables, soft fruit, oranges, bananas|
|Iron||meat, egg yolk, sausage, wholemeal cereal products, oat flakes, millet|
|Iodine||Sea fish, seafood, foods produced with iodized salt|
|Fluorine||fish, cereals, walnuts, black tea, mineral water|
|Selenium||Liver, fish, meat, nuts, pulses, cereals|
|Zinc||meat, shellfish, cheese|
6. Reasons for a mineral deficiency?
The most common reason for a lack of minerals is an unbalanced diet and the consumption of convenience food. By eating ready-to-eat meals, we take in calories, but most foods are processed in such a way that they lack minerals and vitamins. As a result, we are satiated and our body communicates that we are satiated, but the body cannot optimally utilize this food.
Another reason is excessive sweating, which is a particular problem for athletes. Through sweat the body transports the important minerals out of the body unprocessed.
Further reasons for a mineral deficiency are:
- Eating reddening
- Alcohol consumption
7. Here you will find articles about the individual minerals
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