Get enough of these 8 important minerals
As an athlete you demand more from your body, which makes it important to get the right micronutrients (which include minerals). This is what you need and where to find them.
If you're a little health-conscious, you've probably been staring at labels many times to see if you're getting enough vitamins. But did you know that minerals are just as important?
To function properly you need more than 20 of these substances that maintain your body. They are necessary for your muscles, bones, immune system, blood and more.
You never really have a shortage of some minerals (such as boron and chromium), because they are found in many foods. But there are also minerals that require a little extra attention. Let's take a closer look at 8 of these.
Did you know …
- … Approximately 4 percent of our body consists of minerals?
- … The difference between minerals and trace elements mainly lies in the extent to which your body needs them?
- … How much minerals you need depends on age, gender and stage of life (eg pregnancy, breastfeeding, over 60)?
- … A mineral deficiency can lead to reduced growth, skin problems and a lower resistance to infections?
This mineral contributes to the maintenance of normal testosterone levels in the blood. You get enough of this indispensable substance by regularly eating meat and eggs. If you do have a deficiency - or if you sweat a lot - it is advisable to supplement with zinc with a supplement. With between 5 and 10 milligrams of zinc in your body every day, the mineral is also an antioxidant and supports the immune system.
Do you eat a lot of vegetables and nuts? Then maybe you already got this one covered. Otherwise there's a good chance you don't, because after vitamin D, magnesium is the most common nutritional deficiency in developed countries. et around 200-400 milligrams of magnesium every day to cover the basics. Magnesium has a beneficial effect on the reduction of tiredness and fatigue, among other things.
For most people, probably the most well-known mineral. Calcium is mainly found in milk and other dairy products, but you can also find calcium in bread, vegetables and potatoes . As you may know, calcium contributes to the maintenance of strong bones and strong teeth, but that's not all: it is also important for normal muscle function. Aim for 1,000 milligrams per day.
Although you should not exaggerate with this substance, selenium is incredibly important for your health because it is involved in all kinds of body processes. 200 micrograms per day is a good goal. Foods high in selenium include tuna, eggs and sunflower seeds.
Bananas are a well-known source of potassium. 100 grams of the fruit contains about 360 milligrams of this mineral. You can also find it in many types of potatoes, spinach and avocado. A healthy adult should aim to get in at least 3,500 milligrams per day. But if you do a lot of sports or physically demanding work, you may need a little more than average potassium. It is good for the nervous system, contributes to normal muscle function and maintains normal blood pressure.
After calcium, phosphor is the most abundant mineral in your body. It can cause side effects if it is too much (likely) or too little (less likely) present. Phosphor contributes to the maintenance of strong bones and teeth, and helps to release energy from food. Get 700 milligrams per day through meat and milk, or - if you're vegan - by eating whole grain bread.
Your body probably absorbs enough of it already - meat, nuts, dark leafy greens and whole grains are all rich in it. Nevertheless, this substance also deserves attention, because iron supports the production of red blood cells and a deficiency (anemia) can lead to dizziness and a lack of energy. If you are vegan, it can be challenging to get enough iron; consider a supplement. Adult men should aim for 8 mg per day, while women up to 50 years old are recommended to take 18 mg.
Copper contributes to many bodily processes, including the maintenance of normal connective tissues and normal energy metabolism. The mineral is also important for absorbing iron into the blood, so symptoms of iron deficiency may also be related to an inadequate intake of copper. Adults should consume about 900 micrograms per day. Mushrooms and spinach are good sources, and heat won't interfere, so go ahead and mix it in well in a pan with a few eggs.