The body's need for minerals

Minerals are biologically active: even thousandths or millionths of a gram can affect the work of human organs, so they are called macro- and microelements. For example, selenium is vital, its deficiency leads to metabolic disorders and a decrease in immunity - and selenium requires no more than 0.000075 g per day, and its overdose is dangerous.

Excess minerals are almost impossible to obtain from food. It most often happens with uncontrolled medication and dietary supplements.

Action of macro- and trace elements on the body

Magnesium

As we know, the body periodically accumulates toxins that come from food, air, settle on the skin. So magnesium is an essential mineral for the elimination of these toxins.

It is also necessary to protect cells from the damaging effect of oxidation, since glutathione is not synthesized without it - the strongest of the antioxidants.

And finally, energy. Magnesium regulates the work of about 300 enzymes that are involved in the reactions of energy production in the cell. In addition:

• regulates the activities of the hormonal and nervous systems;
• protects against osteoporosis (destruction of bone tissue) and caries.

Myocardial-beneficial foods. Instruction

Studies say that deficiencies in potassium, magnesium, calcium, zinc and selenium lead to pathological changes in the myocardium. Based on modern data, a list of record-breaking products for the content of elements necessary for the heart muscle was compiled in 2020.

1. Potassium-rich foods:

• dried fruits (dried apricots, raisins, prunes),
• citrus fruits,
• baked potatoes,
• legumes,
• bananas,
• tomatoes,
• meat, chicken,
• greenery.

2. Calcium-rich foods:

• dairy products,
• fish,
• eggs,
• nuts,
• greenery.

3. Magnesium-rich foods:

• dried fruits (dried apricots, raisins, prunes),
• legumes,
• cereals (millet, buckwheat, barley, brown rice),
• almonds, pine nuts,

• pumpkin seeds, sesame seeds,

• greenery,
• bananas.

If we talk about the additive, then among the well-absorbed formulas of magnesium are: magnesium citrate, magnesium malate, magnesium taurate and magnesium glycinate.

4. Zinc-rich foods:

• sea fish and seafood,
• cereals (millet, buckwheat, barley, brown rice),
• dairy products,
• nuts,
• greenery.

5. Selenium-rich foods:

• sea fish and seafood,
• eggs,
• cereals (millet, buckwheat, barley, brown rice),
• nuts.

Sources of iodine are sea cabbage and iodized salt. WHO recommends salt intake of less than 5 g per day (equivalent to sodium intake of less than 2 g per day).

Most products already contain salt, and semi-finished products are always salted. Numerous studies have long proven that lower salt intake leads to lower blood pressure and better heart function.