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5 Essential Nutrients And How They Benefit The Body

5 Essential Nutrients And How They Benefit The Body

Your body needs large amounts of minerals, Found in a wide variety of foods. Minerals are classified into two types: macroelements and microelements important for our everyday health. Microelements minerals(zinc, iron and selenium), Other side macroelements (calcium, magnesium or potassium). That helps to maintain a healthy body. Here are some important minerals and their role in the body.

Magnesium

Considered as a universal genius, magnesium plays a key role to control of metabolism and growth. Supports heart pumping activity and it can strengthen your bones and teeth, muscle and nerve activity guides, Helps to get rid of stress. Doctors recommended Daily requirement: 350-400 mg. It is found in: whole grains, green vegetables, seeds, nuts, bean.

Calcium

This mineral helps to maintain healthy bones, but plays an important role in blood clotting in insulin production and management of nervous impulse between nerves and muscles. You need to take a daily amount of: 1000-1500 mg. It is very rich in dairy (cow), green vegetables, mineral water (over 150 gr. Calcium / liter), almonds and sesame. These supplements help to meet your calcium requirements.

Zinc

Zinc benefits the body in many ways: helps with hormone production, which is involved in the breakdown of carbohydrates from foods, healing wounds and helping the immune system fight against infections. Daily requirement: 7 mg. (Males, even 10 g. Per day). Important Sources of zinc in whole grain products, legumes, seafood, eggs, red meat.

Iron

It is one of the best mineral that allows red blood cells  that carries oxygen to cells and carbon dioxide to the lungs, and helps the body maintaining the maximum efficiency. The main component of hemoglobin, the iron plays a key role in the formation of new red blood cells and dependent on the proper functioning of liver, kidney, heart and brain. Daily requirement: 15 mg. It is very rich in pork liver, red meat, lentils, millet.

Selenium

Part of antioxidants, selenium fight against free radicals. These molecules lead to the oxidative stress, selenium has the ability to remove heavy metal from the body (lead, cadmium, mercury). Daily requirement: 30-70 micrograms. Important Sources: meat, fish, offal, eggs, Brazil nuts, sesame.

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