Sodium is an important part of the body fluids. Since the sodium dependent fluid volume: with the increasing body of sodium and fluid volume increases, and vice versa. Sodium affects the nervous and muscular activity, agitation spread. Sodium excess body with useless because it can increase blood pressure, body fluid concentration. Most sodium comes with table salt and food products in the manufacture of added salt (canned food, sausages, cheese, bread, etc.). Advised to consume during the day not more than 6 g of salt, including salt in the food industry.
Potassium is an integral part of the cell protoplasm. Acting as an antagonist of sodium, it regulates body fluid balance. It is necessary for the heart, skeletal muscle, the nervous system work. Lack of potassium, increased blood pressure leads to heart disorders, muscular weakness. Excess of potassium as well as harmful as it entails a tonic muscle contractions, changes in the electrocardiogram. Potassium has potatoes, tomatoes, bananas, legumes, nuts, milk and other food products.
Calcium is involved in the formation of bones and teeth, it is important that it be full of pregnant women, children and adolescents in the food ration. Calcium deficiency in food - one of the osteoporosis (bone thinning) in old age risks. In addition, calcium participates in contraction of skeletal and cardiac muscle, it is necessary for the nervous system, external and internal secretion glands, blood-clotting process. Most of the available calcium in milk products. His is a broccoli, spinach and other dark green leafy vegetables, fish bones.
Magnesium is necessary for the formation of skeletal muscle and nervous excitability, most enzyme activities. Lack of magnesium can cause muscle pain and weakness, increase in blood pressure, rapid heart beat, even ventricular fibrillation or sudden cardiac arrest. Magnesium is produced with milk products, green leaf vegetables, nuts, bread and other cereal-based products.
Phosphorus is essential for energy metabolism, protein synthesis, lipid handling, the formation of bones and teeth. Man gets phosphorus to dairy products, meat, fish, potatoes, vegetables, cereal-based products.
Iron contained in red blood cell hemoglobin, the protein composition. It is involved in oxygen-transfer from the lungs to the tissues and carbon dioxide from the tissues to the lungs. Iron includes muscle protein myoglobin content. This chemical element is an integral part of many enzymes involved in certain metabolic processes. If an iron deficiency, inhibition of red blood cell formation, reduced hemoglobin concentration, anemia begins to experience physical or mental incapacity, the body's resistance to drop. Anemia found mostly women of childbearing age, the monthly loss of iron, pregnancy, childbirth. The recommended daily food ration of iron content - 10 mg for men, 15 mg for women. Pregnant women need extra daily 10 mg of iron. Iron are liver, meat, fish, legumes, nuts, coarse grinding cereal products, green leafy vegetables. In animal foods iron taken up by much more than a vegetable. Promotes the absorption of iron and vitamin C, other organic acids, and inhibition of tannins, which are tea, eggs, certain minerals.
Iodine incorporated into thyroid gland hormones in the composition of promoting metabolism, energy production, growth, mental development, affects the nervous system, muscles, circulatory and endocrine glands. Lack of iodine causes thyroid growth (crop), as well as physical and mental developmental problems. Adults during the day for an average of about 100 to 150 mg of iodine. Iodine content in food depends on how much iodine is in the soil and water. More iodine is sea water and coastal soils. Fish and other seafood, such as., Sea kale, is a lot of iodine. In order to reduce iodine deficiency in food, used iodine salt.
Fluoride is part of the teeth and bone composition. It protects teeth from decay. The main source of fluoride is water. If the lack of iodine in drinking water, sometimes water fluoruojamas. Regularly cleaning your teeth fluoride-containing toothpastes, mouth rinsing with fluoridated water also can prevent decay. Fluorine excess is harmful, causing fluorosis. In fluorosis is a shortfall of dental enamel formation.
Selenium acts as an antioxidant. Resulting from the oxidation of free radicals can damage body cells, reducing the body's resistance to infection, cancer, and promote the occurrence of atherosclerosis. Selenium comes in the cereal-based foods and meat.
Before consuming any vitamins and minerals, you should consult the professional sport physician or family doctor.