They balance fluids in and around cells, and support hydration and blood pH levels (degrees of acidity). They move electrical impulses from cell to cell to stimulate muscle contractions and nerves. Electrolytes dissolve in fluid and carry an electric charge. Common electrolytes are calcium, sodium, potassium, phosphate, magnesium and chloride. Trace minerals, such as iron are needed in smaller amounts. Your body uses macro-minerals such as calcium in larger amounts. Your metabolic rate increases after a meal or from exercise, fever or hormones, such as insulin and epinephrine. Your body needs minerals for metabolism – bodily processes that create and use energy. If untreated, some imbalances can become life-threatening. This can affect everything from your blood to your heart, lungs and brain. You may have too few or too many of the minerals your cells, tissues and organs require. It’s the best way to make sure all nutrients and minerals stay preserved while preparing them.What Are Electrolyte and Mineral Metabolism Disorders?Įlectrolyte and mineral metabolism disorders occur when your body can’t maintain the right mineral balance. Minerals can dissolve if cooked in water, so it’s better to steam vegetables. It’s important to keep in mind that processed fruit and vegetables do not always preserve their minerals. 4 Make the most out of your mineral-dense food Two groups who more commonly benefit from mineral supplements are pregnant women and vegetarians (who lack certain minerals like iron because they avoid meat and/or fish). When consumed in moderation, however, mineral supplements aren’t necessarily harmful and can even be beneficial. But, if you take mineral supplements, it’s possible for your body to intake too much. 1 With minerals in food, it’s very unlikely that you will ever overconsume on minerals in a normal diet.
When your mineral intake is too high, it can be harmful to your body in the long term. For example, it’s not uncommon to add extra magnesium to cereals. 3 Sometimes, adding minerals to food is even mandatory if there is a public health need. 8 But, the European Commission has evoked a lot of regulations to make sure food manufacturers stay within the maximum amounts that may be added. This is often because some nutrients can also be lost during processing. What happens if you go overboard with your mineral consumption?Ī wide range of minerals and vitamins is also added to food to enrich or “fortify” food products. In short, a varied and balanced diet ensures you get a sufficient mineral intake. Read 4 Foods That Have More Calcium Than Milk. 6, 7 The main calcium deficiency symptom is bone loss or osteoporosis.
5 High sodium and caffeine consumption lead to more frequent urinating, which means that both the salt and the calcium leave your body, ultimately leading to calcium deficiencies. You see, alcohol interferes with the ability of the pancreas to absorb and the liver to activate calcium and vitamin D. 2Ĭalcium deficiency is quite common, for which alcohol, caffeine and salt consumption are to blame. This mineral is very important for children and teenagers, because it helps with the development of your teeth and bones. Consuming fish and broccoli will provide your daily calcium dose. CalciumĬalcium can be found in more food products than just milk. 2 You’ll find iron in meat and fish, but also in non-animal products like dark green, leafy vegetables. Iron deficiency is quite common and results in symptoms like fatigue. The mineral can be found in dark leafy vegetables, nuts, legumes and, yes, also in dark chocolate. 2 A good dose of magnesium is therefore important. A magnesium deficiency can lead to stress, bowel disorders and palpitations of the heart.
Magnesium protects our immune system and is important for both nerve transmitters and muscles. 2Here are a few of the most commonly lacking minerals in many of our diets, and where to find more of them in our day-to-day foods. Sufficient intake of minerals is as crucial for your bodily functions as is getting the whole range of them. Minerals are crucial for bone-strength and healthy organs, as well as serving to keep the nervous system working optimally.
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