Mineral ingredients - what are they and what do we owe to them?

Macroelements and microelements, which constitute about 4% of body weight, provide us with health and well -being every day. Of the 46 minerals, as many as 30 are necessary for life. However, the human body cannot create them alone, which is why we must take minerals with food. Check how to ensure the right supply of these ingredients in your daily diet.

Abstract:

We divide the minerals into macroelements (demand> 100 mg/day) and microelements (demand <100 mg/day). Macro and microelements participate in many intracellular processes and condition the effects of the most important systems in the body. In your daily diet, it is worth reaching for such products that contain a complete set of minerals and vitamins.

Mineral ingredients - division

Mineral ingredients are divided into two groups, which include macroelements and microelements. This is related to the body's demand for these nutrients. Macro and microelements are part of enzymes and body fluids. They are the building material for soft tissues and bone tissue. They are necessary for the proper functioning of the body. The daily demand of the human body for macroelements is over 100 mg, while in the case of microelements, it does not exceed this value. MacroelementsIt's: magnesium, calcium, chlorine, potassium, phosphorus and sodium. MicroelementsIt's copper, iron, iodine, zinc, fluorine, manganese, molybdenum, chrome and selenium.

Why are minerals important in your daily diet?

It is known that micro and macroelements play key roles in our body. Microelements, although needed in smaller quantities, are necessary for the proper functioning of life systems, while macroelements provide energy and support the building's building functions.

What functions do microelements perform?

Each of the elements included in micro or macroelements performs specific functions in the body. The demand for individual minerals depends on many factors, including age and sex. In the body they perform various functions, including:

• are part of cells and body fluids, enzymes and hormones,
• they constitute building material for teeth, bones, leather and hair (calcium, magnesium, sulfur),
• take an active part in the transfer of oxygen to cells (iron),
• are included in the proteins building enzymes and hormones (iron, iodine, phosphorus),
• stabilize the three -dimensional structure of macromolecules such as DNA (zinc, magnesium),
• help maintain acid-base balance (calcium, magnesium),
• They maintain a proper water and electrolyte balance (sodium, potassium, chlorine).

Macroelements properties

Proteins, fats and carbohydrates are basic macroelements that are the foundation of a healthy diet, providing energy necessary for life and supporting metabolic processes. Proteins are crucial for the construction and regeneration of tissues, fatsprovide the necessary fatty acids and support the absorption of vitamins, while carbohydrates They are the main source of energy for our body.

How to prevent mineral deficiencies in your diet?

The first symptoms of mineral deficiency are concentration problems, lower resistance to diseases, hair falling out and brittle nails, dried skin, sleep problems, muscle spasms or chronic fatigue. It is no wonder then that the right supply of individual minerals in the diet is necessary for the proper functioning of the whole body. Any deficiencies found should be supplemented immediately, using good quality supplements and taking care of a healthy and varied diet.

Sources of microelements in the diet

Vitamins and minerals are required by the body in smaller quantities, but have a huge impact on various biological functions, including growth, body resistance and metabolism regulation. The rich sources of microelements are green deciduous vegetables, such as spinach or kale, which provide e.g. iron and calcium, and citrus fruits and peppers are the main sources of vitamin C. In turn, almonds are an excellent source of magnesium, and seafood, such as oysters, supply large amounts of zinc. Knowledge of daily products allows you to consciously plan meals to provide the body with all necessary micro- and macronutrients to the body.

Micronutrient	Sources in the diet
Vitamin A	Liver, carrots, sweet potatoes, kale, spinach
Vitamin C	Pepper, kiwi, strawberries, citruses
Vitamin D	Fatty fish, fish liver, egg yolk, enriched dairy products
Vitamin E	Vegetable oils, nuts and seeds, spinach, broccoli
Vitamin K	Green deciduous vegetables, fish, liver, meat
B group vitamins	Whole grain cereal products, liver, fish, eggs, milk
Iron	Red meat, liver, lentils, spinach, quinoa
Calcium	Milk and dairy products, enriched plant drinks, green leafy vegetables
Magnesium	Nuts, pumpkin seeds, spinach, quinoa
Zinc	Meat, oysters, pumpkin seeds, lentils, cocoa

Sources of macroelements in the diet

It is much easier to get to know and remember the sources of macronutrients, because there are simply fewer of them. Protein is most often found in meat, dairy products and vegetables, fats in oils, nuts, seeds, and carbohydrates in bread, pasta or groats.

Macronutrient	Sources in the diet
Protein	Chicken, turkey, beef, fish, tofu, pods (beans, lentils), eggs, dairy products (cheese, yogurt)
Carbohydrates	Whole grain cereal (bread, pasta), rice, cereal, fruit, root vegetables (potatoes, sweet potatoes)
Fats	Avocado, nuts, seeds, olive oil, fatty fish (salmon, mackerel), plant oils

Smart Meal is a full-fledged powder meal, designed to provide a balanced portion of macro- and micronutrients needed for the proper functioning of the body. Contains vitamin A, C, D, E and K, as well as B vitamins in 50% RWS - daily intake values! In addition, you will find in it potassium (50% RWS), magnesium (27% RWS), calcium (50% RWS), iron (27% RWS), as well as zinc (18% RWS)! Thanks to this, drinking one full -fledged powder meal provides a significant part of the daily demand for these minerals. In addition to microelements, Smart Meal is a rich source of protein - up to 32g/100g of product, fats - 12.3 g, as well as carbohydrates - 32 g. It is an ideal way for a meal during the day, which you will prepare in 30 seconds and you will provide the body with the necessary nutrients and minerals. Collagen Beauty Drink is enriched with additional microelements to not only provide the body with high quality collagen and hyaluronic acid, but also necessary vitamins and minerals. It contains wild rose extract, which is a natural source of vitamin C - it is up to 245 mg here! It is also a source of biotin - vitamin B7 - 500µg per portion of the product, which gives up to 1000% RWS, which has a positive effect on the condition of the skin, hair and nails. In the product you will also find 57 g of magnesium, which corresponds to 15% of daily consumption, as well as potassium - 300g, or 15% of daily consumption. In addition to the obvious benefits in the form of healthy, firm and moisturized skin, the addition of minerals supports the health of hair and nails. Ready-made oatmeal is a quick meal that provides not only high-quality macronutrients, but also micronutrients necessary for the proper functioning of the body! The main ingredient, of course, is oatmeal, which is a valuable source of complex carbohydrates. Oatmeal also provides valuable protein, thanks to the content of whey protein concentrate, and healthy fats, thanks to the content of MCT oil. The micronutrients that enrich oatmeal include B vitamins, magnesium and chromium. It is an ideal way for a quick, healthy breakfast or a post-workout meal that fills you up for a long time, provides a lot of protein and, at the same time, microelements that are crucial for health. Remember that a healthy and balanced diet should provide your body with all the necessary nutrients. Perform regular tests and check whether the level of micronutrients is sufficient, and if not, introduce products to your diet that will compensate for these deficiencies.

Bibliography:

1. https://www.healthline.com/health/food-nutrition/micros-vs-macros
2. https://mynutrition.wsu.edu/nutrition-basics