Minerals – Strong Growth And Strong Bones

What are minerals?

Minerals are a group of micronutrients. Like vitamins, the body cannot produce minerals itself. Hence, we have to ingest them through food to support the body. Like all micronutrients, the minerals are essential and vital for humans and are involved in many processes in the body and, above all, in metabolism. These chemical elements are found in plant and animal products, and the human body also consists of almost 5% minerals. The best known are iron, magnesium, zinc and iodine.

What do we need minerals for?

As already mentioned, minerals are essential for many physical processes. However, they are most important for regulating the electrolyte and water balance. This means that nutrients and minerals are evenly distributed in the blood. In addition, the minerals also contribute to the formation and growth of bones, teeth and muscles and strengthen the immune system.

But that wasn’t all – minerals are our body’s little all-rounders. Because they are also essential for cell growth and healing, as well as for blood clotting and wound healing, so you should make sure that your body is always adequately supplied with them, here we will show you how you can do this and what you can do in the event of a shortage.

Types Of Minerals

There are two different types of minerals, between which a distinction is made mainly in medicine: the bulk elements and the trace elements.

Bulk elements and trace elements

Let’s start with the set elements. They are either absorbed through food or dissolved in the drinking water. A shortage of them is rare. Bulky components are required in a higher dose than trace elements. They are only needed in tiny quantities. Find out your personal needs and use the Upfit nutrient calculator.

The main difference between bulk elements and trace elements is the amount in which the body needs them. Click on one of the fabrics and find out what it is suitable for and how much exactly you need from it.

Set ElementsTrace Elements
“High” concentration in the bodyLow concentration in the body
CalciumIron
ChlorineIodine
PotassiumCopper
MagnesiumManganese
SodiumZinc
PhosphorusFluorine
Sulfur

Mineral lexicon

Here you can find detailed information on the individual minerals. Find out what their tasks are and how you can get the most out of them so that you can achieve your goal quickly:

  • Calcium
  • chlorine
  • potassium
  • magnesium
  • sodium
  • phosphorus
  • sulfur
  • iron
  • iodine
  • copper
  • manganese
  • zinc
  • fluorine

Would you like to learn more about nutrients? Then take a look around in our nutrient area and look at the other micronutrients such as vitamins, omega 3 fatty acids and phytochemicals.

Mineral-rich diet

Minerals are only found in tiny amounts in our body, and therefore it is not bad for our essential well-being if we eat a little too little now and then. Because usually the need is covered by a balanced diet within a week. However, if a highly one-sided diet results in a significant deficit of a mineral over a more extended period, there can, of course, be health consequences.

However, you can easily prevent that from happening. Here are a few tips for doing this:

  • In general, your diet should be high in vegetables. Follow the “5 a day” rule : 3 hands of vegetables, 2 hands of fruit
  • Many minerals are found in green vegetables such as broccoli, spinach, kale and celery
  • Also, legumes such as lentils and peas, and nuts quickly cover your need for minerals

Where do which quantity elements / trace elements occur?

Set elements

SurnameSwellDaily RequirementTasks In The Body
CalciumMilk, dairy products, cheese, seeds and nuts, green vegetables such as kale and spinach, calcium-rich mineral water (> 150 mg / l)1-1.2 gStructure of bones and teeth, important role in blood clotting, muscle contraction and conduction of excitation in the nerves
ChlorineFound together with sodium as table salt in almost all foods2300 mgMaintenance of tissue tension, part of stomach acid and thus helps to break down food components
PotassiumVegetables, legumes, banana4 gResponsible for the function of the nerves, muscle movements, maintaining tissue tension and the action of various enzymes
MagnesiumSeeds, nuts, cocoa, legumes, grains, fruits, vegetables, fish300-400 mgResponsible for the action of many enzymes, for nerve function and muscle movement
SodiumTogether with chloride as table salt in many industrially processed foods such as bread, pastries, breakfast cereals, snacks, etc.1.5 gNerve and muscle function
PhosphorusMilk, dairy products, kohlrabi, soy, processed cheese, cheese, meat and sausage products, canned fish700 mgEnergy supply of the cells and together with calcium as calcium phosphate an important component of bones and teeth
SulfurMeat, eggs, milk, dairy products, nuts, legumesNo detailsPart of amino acids and vitamins

Trace Elements

SurnameSwellDaily RequirementTasks In The Body
CopperFish, nuts, cocoa, coffee, tea1-1.5 mgImportant role in iron metabolism and participates in active enzymes
IronNuts and seeds, dried fruits , legumes, cereals and pseudocereals, green leafy vegetables10-15 mgOxygen transport in the blood and important for the effectiveness of some enzymes
FluorineFluoridated table salt, mineral water with a high fluorine content, toothpaste, mouthwash3.8 mgPart of the tooth enamel (ensures stability and resistance to caries-causing factors), fluoride ions are involved in bone formation
ManganeseTea, strawberries, oatmeal, green vegetables2-5 mgActivates many enzymes
IodineFish, milk, eggs, sausage, bread, iodized table salt200 𝜇gBuilding block for thyroid hormones, important for growth, brain development and metabolism
ZincOysters, Emmentaler, Gouda, peanuts, oat flakes, lentils, corn, Brazil nuts, beef, mixed wheat bread7-10 mgInvolved in the metabolism and supports the body’s defenses

Supplement minerals

Usually, the need for minerals is met naturally through diet. There may be a shortage of these substances through specific diets such as veganism, illness, or medication use. But even that is not a problem, as you can quickly fix this deficiency. Everyone knows them – the effervescent tablets that can be dissolved in water and taste like soda.

This is a simple and inexpensive way to compensate for minor defects. Another variant would be to take small tablets with the concentrated mineral. But don’t overdo it: mineral deficiencies are rare and shouldn’t be treated preventively. The exceptions are iodine and iron. From time to time, defects can occur naturally due to an incorrect diet. If you are healthy, have no noticeable flaws and still supplement all sorts of minerals, you will have no effect

Cult Fitshttps://www.cultfits.com
CultFits is a resource which provides complete information regarding Fitness, Health, Fashion, Lifestyle, Proteins & nutrition's, Diet and also shares the Do's and don'ts for maintaining proper Fitness and Fashion.

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