What do we know and what should we think about nutrients and minerals?


Nutrients are essential and critical to human development, improvement, and materiality. ⠀

Most of the nutrients are not integrated into our body, and for the most part we take them from the nutritional results of plants and sources, and microorganisms are ordinary gastrointestinal inhabitants. ⠀

Increased interest in nutrients occurs during serious development, in adulthood, during pregnancy and lactation, in physical work, or in dynamic play exercises. ⠀

Nowadays and its biological circumstances, not many of us can’t get enough nutrients from food.

In addition, regardless of whether they can, they, in spite of everything, should be effectively “acclimatized”, which is impossible to imagine without a healthy digestive system or with obsessive changes in the gastrointestinal tract. ⠀

Thus, the main thing to remember is that nutrients are divided into two groups:

Fat Solvent:

– A (retinol) – healthy eyes and mucous membranes.

– D (calciferol) – the strength of bones, hair, nails, and a regenerative basis.

– E (tocopherol) – the strength of the recovery framework in any case.

– K (phylloquinone) – bone strength and vascular protection from calcium stores.

It can be swallowed only if there is fat in the diet.

Aqueous solvent:

Vitamin C is an amazing cancer preventative that provides a safe framework.

– B1 (thiamine) – involves significant work on the absorption of sugar.

– B2 (riboflavin) – significant for catalytic frameworks.

– B3 (PP) (pantothenic corrosion) – involves significant work in the redox procedures of nutrients.

– B5 (pantothenic corrosion) is regulated by the microflora of our digestive tracts. This is fundamental to the normal adrenal gland.

– B6 (pyridoxine hydrochloride) – affects the absorption of proteins and fats.

– B7 (biotin) controls the absorption of fat and starch, is responsible for the level of glucose, fundamental to the strength of hair.

– B9 (folic corrosion) involves significant work during the time spent on hematopoiesis and cell development.

– B12 (cyanocobalamin) – initiates the ingestion of folic acid.

Water-soluble nutrients are not collected in the body and are rapidly excreted from the body. Thus, often in nutrient structures you can find overestimated doses of water-soluble nutrients.

A mineral is an inorganic component found in stones, soil, or water. Despite the fact that he can get into your diet through a plant that swallowed minerals from nature, or through a creature that ate it.

Minerals are additionally highlighted in:

– Macrocells

– Trace elements, depending on the amount they require.

There are many minerals, but only some of them are necessary for human well-being.

Another difference is that nutrients have a temperamental structure that can be destroyed by heat, air, or caustic substances.

Minerals are less complex components that are much harder to break.

This implies that the mineral can easily enter your body through plants, fish, meat, fluids that you consume.

It is much more difficult to get nutrients from the nutrition in your body, as cooking, shelving, and essentially remaining noticeable from all sides, can inactivate these gradually delicate mixtures.

Regardless of their differences, nutrients and minerals regularly interact.

For example, nutrient D causes your body to accumulate calcium from the food that passes through the gastrointestinal tract rather than leaching it from your own bones.

Nutrient C makes you absorb iron. Be that as it may, excess nutrient C may interfere with your body’s ability to absorb vital mineral copper.


1. Nitrogen and carbon

Want: bread and bakery products, beer, kvass.

Source: foods with high protein content (fish, meat, nuts, etc) ⠀

2. Glucose

Want sweets?

Source: honey, fruit, berries, sweet vegetables.

3. Calcium, tryptophan, and fluorine.

Want: Fatty food, cheese, ice-cream

Source: broccoli, cheese, sesame, pods and beans, milk, curd, rabbit, turkey.

4. Cholesterol, fats.

Want some drip fish?

Source: redfish, olives, avocado, 1-2% yogurt, kefir

5. Iron and folic acid

Want some fast food?

Source: peanuts, lentils, tuna.

6. Magnesium

Want some chocolate and caffeine? 

Source: seeds, fruit, pods, and legumes, buckwheat, cashew, pine nuts, leaf salad.

7. Zinc

No appetite, low immunity, frequent colds.

Source: oysters, beef liver, wheat bran, pumpkin seeds. 

8. Potassium.

Want some bananas?

Source: tomatoes, peas, eggplant.

9. Phosphorus, sulfur.

Want some coffee?

Source: milk, cranberries, seeds

10. Amino acids, silicon.

An uncontrollable appetite

Source: spinach, vegetables, seafood

TOP 30 useful products

Brain: salmon, tuna, sardines, walnuts.

Hair: dark green vegetables, beans, salmon.

Muscles: bananas (for muscle pain), red meat, eggs, tofu, fish (for muscle building).

Eyes: egg yolks, carrots, corn.

Lungs: broccoli, Brussels sprouts, and Chinese cabbage.

Heart: baked potatoes, tomatoes, plum juice

Leather: blueberries, salmon, green tea.

Intestine: prunes, yogurt.

Bones: oranges, milk, celery.

Iodine and health

Iodine refers to vital microelements. Iodine is involved in the regulation of energy metabolism, body temperature, the rate of biochemical reactions, protein, fat, water-electrolyte metabolism, metabolism of a number of vitamins, the growth and development of the body, including neuro-psychiatric development. In addition, iodine increases tissue oxygen consumption.

 Iodine benefits: provides more energy, promotes growth, facilitates diet by burning excess fat, activates mental work, ensures the health of teeth, skin, nails, hair.

Signs of iodine deficiency:
– goiter increase, dropsy
– menstrual irregularities
– hair loss, dry skin
– frequent colds
– fungal and bacterial infections
– tinnitus iron deficiency anemia
– excess weight
– impaired memory
– frequent headaches
– chronic fatigue with muscle weakness

Daily requirement:
50 mg for children (first 12 months)
90 mg for young children (2 to 6 years old)
120 mg for schoolchildren (0 to 7 years old)
150 mg for adults (12 years of age and older)
200 mg for pregnant and lactating women
100 mg for the elderly

Foods rich in iodine with the indicated indicative presence of 100 grams of product:

Seaweed 150 – 300 mg
Squid 300 mg
Shrimp 180 mg
Feijoa 80 – 300 mg
Hake 160 mg
Broccoli 60 mg
Milk 20 – 30 mg
Eggs 20 to 40 mg
Legumes 10 – 30 mg

Also, the source of iodine, of course, is iodized salt. This remains one of the main sources. A teaspoon of iodized salt contains about 200 mg of iodine, which we need.

similar articles:

Leave a Reply

Your email address will not be published. Required fields are marked *