We constantly hear about the benefits and indispensability of vitamins, and what do we know about minerals? Are they so important? Or can you do without them? And what is the difference in the intake and dosage of minerals for women and for men?
Minerals are substances that are rich in water, sand, rock. They are important for the body no less than vitamins. Minerals activate biochemical processes in the human body, enrich its cells with oxygen, strengthen bone tissues, promote the transfer of electrical impulses and normalize the acid level, liquid and electrolyte balance in the body.
For women, it is especially important to maintain the correct balance of minerals in the body, otherwise their deficiency can lead to a number of problems, beginning with disorders in the hormonal and metabolic balance and ending with osteoporosis with anemia.
Even adhering to the right diet, women are not so easy to make up for all the minerals deficiency. That is why, it is often necessary to take multivitamins with the addition of necessary minerals, or specialized mineral supplements, after which the body will tell you only “Thank you!”
Most women are deficient in such common and useful minerals as: magnesium, calcium, iron, zinc, iodine and selenium, so it’s worth thinking about getting
these complexes, the main thing is that they are high-quality and approved by the doctor, otherwise, do not expect benefits and results from the reception.
Magnesium
Magnesium is an important mineral that participates in more than 300 enzymatic and metabolic reactions. It supports muscular and nervous functions, is responsible for a steady heart rhythm and a healthy immune system. Magnesium is as important as calcium, in the development and maintenance of bone health. This mineral, too, is involved in energy metabolism and protein synthesis, because the body needs it to complete certain chemical reactions related to the metabolism of carbohydrates and fats.
A low level of this mineral in the body can cause: irritability, headaches, muscle weakness, irregular heartbeats, muscle spasms or cramps, constipation and insomnia.
Where to get: nature provides a variety of foods rich in magnesium. This is green leafy vegetables, seaweed, green peas, sprouted wheat, avocado, nuts, beans, brown rice, buckwheat and millet.
Calcium
Calcium is the most abundant mineral in the body and is necessary for the normal functioning of muscles, the transmission of nerve impulses, intracellular signaling and hormonal secretion. Almost all of the calcium in the body is stored in bones and teeth, since it is vital to maintain their structure. For women, it is especially important to get enough calcium in order to reduce the risk of developing osteoporosis, which can lead to an increase in the frequency of fractures. Besides the undeniable benefits to bones, calcium effectively reduces blood pressure, helps in the treatment of migraine and reduces the symptoms of premenstrual syndrome. The recommended daily dosage for calcium is about 1000 mg, however, some studies show that even higher levels of calcium may have additional health benefits. Different forms of calcium are absorbed differently. The most effective forms for the assimilation are citrate, malate, chelate, and calcium orotate.
Where to get: We all know that one of the richest sources of calcium are dairy products: milk, yogurt and cheese. Nevertheless, it is better for health to use plant sources of calcium, such as: seaweed, Chinese cabbage, broccoli, lentils, as well as juices, and cereals that are fortified with calcium. The reason is that dairy products contain small amounts of magnesium and a high level of phosphorus, which reduces the availability of calcium and contributes to the excretion of some important minerals, in addition, many people have lactose intolerance.
Iron
Iron is a part of hemoglobin, which delivers oxygen to all organs and tissues, for this reason, without it, it is impossible to supply cells. Especially important is the intake of iron in cases where you, dear girls, have profuse menstruation. Signs of a lack of iron are: fatigue, insomnia, decreased attention and immunity, anemia.
Where to get: There are two forms of food iron: heme and non-heme iron. Hem iron is found in food products of animal origin, such as red meat, fish and poultry. Non-heme iron can be found in plant products: lentils, beans, dried apricots, broccoli, asparagus, pumpkin, beets and raisins. Iron should be taken with caution, since its surplus is not less harmful than a defect.
Zinc
Zinc is another mineral that is vital for a healthy lifestyle, since even a small deficit of this element can lead to a decrease in immunity. This mineral helps to prevent and reduce the duration of the cold, as it strengthens the immune system and increases the number of white blood cells. Zinc is necessary for the functioning of many enzymes in the body. Zinc plays an important role in cell division, the synthesis of DNA, the formation of sex hormones, so its deficiency often leads to infertility. He, too, helps the body in the assimilation of minerals and has anti-inflammatory and regenerative properties. Struggles with acne and normalizes skin health.
With a deficiency of zinc in the body, wound healing worsens, in the pregnant women there are violations of the sense of smell, the skin coarsens. When zinc deficiency in food is poor appetite, a violation of taste, low growth, delay in sexual development, the lack of secondary sexual characteristics, increased liver, spleen, anemia.
Where to get: The main sources of this microelement: like oysters, pumpkin seeds, garlic, strawberries, raspberries, green vegetables, legumes, nuts, bran, yeast, meat products.
Iodine
Iodine was one of the first minerals, whose importance became universally accepted for human health. It is necessary for the prevention and treatment of various problems with the thyroid gland, since hypothyroidism and iodine deficiency are directly associated with a higher incidence of breast cancer. There is also evidence of a link between low thyroid function and fibrocystic breast disease (FBS). This mineral has a strong effect on the exchange of nutrients in the body, contributes to detoxification, affects the health of nerves, muscles, nails, hair, skin and teeth, in addition, having a profound effect on physical and mental development. This is especially important for women in the situation. They should definitely monitor the level of iodine intake, plus, all mothers need to monitor the diet of their children so that they do not lack this mineral.
Where to get: Products that provide the body with iodine as much as possible are algae, shellfish, lobsters, oysters, cod liver, flounder and sardines. It is important not to overdo it with the use of seafood, so as not to expose yourself to the risk of excessive absorption of mercury.
Selenium
Selenium is very important for maintaining optimal health. It mimics the action of insulin. Studies have shown that selenium effectively stimulates the absorption of glucose and regulates metabolic processes, the synthesis of fatty acids, and a number of other key functions. Selenium also plays a role in reducing the oxidative stress associated with diabetes, reducing the risks of developing neuropathy, retinopathy and cataracts. A deficiency of selenium can lead to a number of functional disorders, including skeletal muscle, cardiac dysfunction and pancreas problems. Selenium acts as an antioxidant against free radicals that damage DNA and this mineral is often included together with vitamins C and E in the fight against cancer, heart disease and even prevents aging.
Where to get: natural sources with a high content of selenium include cereals, Brazil nuts, legumes, wheat bran, chicken, eggs and cheese.