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NUTRITION
NUTRITION (IV)
MINERALS
Minerals are inorganic substances as opposed to organic compounds such as
vitamins, carbohydrates, proteins and fats. Minerals are found in all body
tissues and liquids. They appear in the form of salts. In the organism they
function together to construct the body tissues and regulate the body
metabolism.
Unlike the vitamins the minerals do not perish in the preparation of food.
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MINERALS |
CALCIUM
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99% in the bones and teeth and muscular contraction
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800 mg
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Milk, cheese,
cream ice cream, mustard, kale, turnip, broccoli, clams, oysters and salmon.
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PHOSPHOROUS
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80 to 90% in the bones and teeth, fat transport
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800 mg
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Milk, cheese,
cream, ice cream, nuts, meat, chicken fish, whole-wheat cereals, leguminous
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MAGNESIUM
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60% in the bones and teeth, they transmits nervous impulses
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Women: 300 mg
Men: 350 mg
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Milk, meat, green vegetables, leguminous, whole-wheat cereals
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SODIUM
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Balances the water and the acid-base, nervous and muscular stimulation
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1200-3200 mg
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Table salt, baking powder, sodas, milk, cheese, chicken, fish, eggs
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POTASSIUM
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Balances the water and the acid-base, muscular contraction
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2000-5000
mg
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Meat, cereals, fruits, juices, vegetables
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IRON
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An important part of the muscular myoglobin and hemoglobin
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Women: 18 mg
Men: 10 mg
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Viscera, meat, chicken, fish, green vegetables, dried fruits, whole
wheat cereals and beans |
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IODINE
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Forms the thyroxine for the thyroid metabolism and the body energy
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150 mg
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Table salt, seafood, and salt water fish.
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FLUOR
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Prevents dental cavities
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1.5-4 mg
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Fluorine water
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COPPER
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Pigment formation uses the iron to form hemoglobin
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2 - 3 gr.
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Liver,
seafood, meat, walnuts, legumes and whole wheat cereals
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ZINC
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Improves the taste and helps the proteins synthesis
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15 mg
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Meat, chicken,
fish and vegetables
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There are other elements which
are necessary in minimal quantities known as micronutrients or "print
elements":
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Chromium |
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Cobalt |
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Manganese |
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Molybdenum |
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Selenium |
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Sulfur |
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Cadmium |
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Nickel |
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Silica |
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Tin |
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Vanadium |
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FOLLOWING: CHOLESTEROL
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Quote of the day:
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Your opinion is very important to us
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Follow our 18 tips for success in your diet
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