Many people think about the lack of vitamins and try to fill it in every possible way. At the same time, they forget about important minerals, which are also necessary for the normal functioning of the human body.
The human body daily needs significant dosages of a wide variety of organic and inorganic compounds. In addition to vitamins, which are almost never forgotten even by schoolchildren, there is another group of chemical elements that are no less important for the body, which in science are usually called minerals.
Minerals are the simplest substances that are present in full in the periodic table. All the minerals that the body needs to maintain normal functioning can be divided into two groups: micronutrients and macronutrients.
Macronutrients are of particular importance, which is emphasized in the name "macro" (literally translated as "larger / larger"). These minerals are required by the body in large quantities daily and, depending on the specific mineral, from 200 to 1000 mg, and in the case of chlorine up to 3000 mg. The group of macroelements necessary for humans include: calcium, potassium, phosphorus, magnesium, chlorine, sodium.
- Mg (magnesium) - This macronutrient is most important for maintaining normal heart muscle function. So, in addition to this function, magnesium has a huge impact on maintaining the functioning of the nervous system. The recommended daily minimum is about 300 mg.
- Cl - chlorine, at the same time being a poison in large quantities, this element of the periodic table plays an important role in maintaining the acid-base balance of the body. HCl is hydrochloric acid and it is the main constituent of gastric juice. Chlorine, in turn, participates in the metabolism of this acid, as a result, affects the digestive processes. The recommended daily allowance for a healthy adult is 1 to 3 g. It should be noted that even 7 g of chlorine per day will not harm the body.
- Ca (calcium) - is responsible for the formation of bone and nerve tissue, although 99% of calcium is found in bones and teeth. When the body lacks it, teeth and bones become fragile, and the person himself becomes more irritable. The recommended minimum for an adult is at least 1 g per day.
- P (phosphorus) - responsible for the strength of the skeleton. More than 80% of phosphorus is contained in human bones and teeth; this element is also inextricably linked with magnesium and calcium. In addition, an extremely important function of phosphorus is "participation" in the metabolic processes of saturation of the body with energy during the breakdown of glucose molecules. The recommended dosage is about 0.6-0.8 g / day.
- Na (sodium) - as well as potassium, chlorine and sodium is a macronutrient "electrolyte". The normal exchange of fluid between the cells of the body and the external environment depends on sodium, magnesium protects cells and organs from dehydration. The required daily allowance for an adult is about 500-600 mg.
- K (potassium) - is responsible for the heart rhythm, works together with sodium to maintain the normal functioning of the nervous and muscle tissues. It is also responsible for the rhythm of the heart muscle, cleanses the body of toxic substances. The process of normal saturation of body cells with oxygen depends on the level of potassium in the body. The recommended daily intake is about 2 g per day, however, almost no one experiences a deficiency, since potassium is found in almost all foods.
A variety of foods on your table will help maintain the required daily levels of these macronutrients in the body.
