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Created with by Pablo García Fernández


Wednesday, July 10, 2013

Which are the 6 most important minerals and how to obtain them?

1. Calcium

Calcium is one of the best known minerals that people need daily. Its main function is the formation and maintenance of bone tissue. Another key role played by calcium is related to ensuring proper muscle contractions that take place in the body during physical activity.

 How to get this?

The biggest sources of calcium are milk and dairy products. Other good sources include salmon, cabbage, broccoli and sardines.

 2. Iodine

Iodine is also a very important mineral as it plays a key role in maintaining healthy thyroid function and metabolism. Individuals who suffer from thyroid problems, often fail to achieve a good balance of the body, as it spent enough calories on a daily basis.

 How to get this?

The main source of iodine is salt, which more and more people tend to avoid as many foods contain enough salt and often overdo it. Unless you practice specific diet with very low salt content should not worry about this mineral, as the taking adequate amounts of it with the usual food you eat.

 3. Iron

Iron is a mineral needed by most women, but men have a natural and benefit from it. It plays an important roll in the transport of oxygen in the muscle tissue. Iron helps to maintain a good immune system and helps fight the anemia.

 How to get this?

The best source of iron is soybeans. Other options are lentils, spinach, tofu, beans and pure beef.

 4. Magnesium 

Next mineral on which to focus your attention is magnesium. It is important for the maintenance of the muscular and nervous function in the body.

Magnesium is important in physical activity as it helps to develop the energy in the body. This mineral is vital for regular heartbeat.

 How to get this?

The best source of magnesium is a pineapple, a fruit that many people overlook. Other quality sources are rice, spinach, rye, soybeans and oats.

 5. Zinc

One of the most important functions of the zinc is the regulation of the normal development of new cells in the body, as it helps in the reading of "genetic design." It helps the immune system and improves the rate of healing of various wounds.

How to get this?

Oysters are one of the best sources of zinc. Other options are beef, crab, pork leg, enriched cereals, pork tenderloin and cashews.

 6. Phosphorus

And finally, the last mineral which should include in your diet is phosphorus. It is important for the formation of healthy bones and teeth, and also helps to repair cells and tissues in the body.

Phosphorus works in a synergistic relationship with the vitamins of the B group, which helps to normal muscle contractions. This mineral has positive effect on the health of the kidneys.

How to get this?

The best food sources of phosphorus are milk and meat, so therefore when you take enough calcium and protein, you will obtain such necessary phosphorus, as these nutrients go hand in hand.