Minerals and vitamins act as “co-factors” of metabolism in the body. Without them the metabolic reactions would be so slow that would not be effective. The minerals perform vital functions in our body how to maintain the balance of fluids, control the muscle contraction, carry oxygen to the muscles and regulate energy metabolism.
Although present in the diet, some minerals are not always ingested in sufficient quantities to meet the metabolic needs, especially during the phase of growth, stress, trauma, loss of blood and certain diseases. Many runners also has deficiency of minerals. This is because vigorous exercise accelerates the loss through the urine and sweatening.
Then the relationship of the minerals most important for the functioning of the human body.
Iron mineral
Iron is a key component of hemoglobin and enzymes, some of the respiratory system. The deficiency of this mineral results in anaemia.
we know that without the vitamin C, the amount of iron obtained by the intake of plants is ridiculous. The beans, for example, is rich in iron. But our body can only absorb only about 10% of this mineral contained in cereals. However, if the bean is accompanied by a food rich in vitamin C as orange juice absorption can reach 40%.
The meat is different, because they are among the best sources of iron, and if so, the molecules of mineral not need the help of the vitamin. The best sources of iron are beef, pork and chicken.
The iron deficiency is common, especially in women for the loss during the menstrual period. Liz Applegate of Runnersworld.com also notes that runners must be attentive to the intake of iron since, apart from this mineral lost through the urine and sweat, the race itself may hinder the ability of absorption of iron.
Main iron nutrition sources are: meat, pork, chicken, fish, eggs, vegetables.
Calcium mineral
The calcium needs are usually met by dairy, especially milk. Most of calcium (90%) is stored in bones, with a constant exchange occur with the blood, tissues and bones.
It is fundamental for the strengthening of bones and teeth, calcium is also necessary for the proper functioning of the nervous and immune system, muscle contraction, blood clotting and blood pressure.
Main Dairy calcium sources: milk yogurt and cheese; finfish, vegetables, broccoli, cabbage.
Phosphorus Mineral
Phosphorus has an important role in energy production along with calcium. The chemical energy of the body is stored in combinations of “high-energy phosphate”
The element phosphorus is highly poisonous, but is not toxic when ingested as phosphate in the diet.
Main sources: meat, pork, chicken, fish, eggs and milk.
Iodine Mineral
Deficiency of iodine can lead to goitre, enlargamento the thyroid gland. Inhabitants of the coastal areas generally receive adequate supply of iodine.
Main sources: iodized salt and marine fish.
Magnesium Mineral
Polls have shown that magnesium plays a key role in performance in sports of resistance. This mineral is mainly in the muscles and bones, where aid in muscle contraction and energy metabolism.
Studies have shown that magnesium deficiency reduces the resistance and that the low level of this mineral in the movement is associated with reduced capacity aerobics. Unfortunately, low levels of magnesium in the movement has been observed in runners after the marathon and probably is related to the loss by transpiration.
Despite the lack of magnesium result in collapse of resistance, high doses of this mineral does not mean an increase in aerobic capacity.
Main sources: vegetables, nuts, vegetables, whole-grain foods, fruits of the sea.
Zinc Mineral
Zinc helps keeping the immune system healthy, facilitates the healing of injuries and recovery from injuries. Liz Applegate notes that studies have shown that runners often do not consume the minimum recommended amount of this mineral (GDR: 15 mg to 12 mg for men and women). Also, as athletes lose zinc by sweat, they can become deficient in this mineral faster. One of the signs of zinc deficiency is the increase in colds.
Main sources: Foods rich in protein as meat, chicken and fish.
Potassium Mineral
This mineral is an electrolyte important for nerve transmission, muscle contraction and balance of fluids in the body. Symptoms of potassium deficiency include muscle weakness, disorientation and fatigue.
Main sources: Several fresh foods such as meat, milk, fruit, vegetables, potatoes and full-grain foods.
Selenium Mineral
It is important antioxidant and in cell growth. The intake of high doses, 1 mg or more, can cause poisoning.
Major sources of selenium: Fruit of the sea, meat, grains and seeds.
Sodium Mineral
This mineral is an electrolyte important for nerve transmission, muscle contraction and balance of fluids in the body. Corridors participating in long races should pay attention to the replacement of sodium avoid hyponatremia. Thank to sodium in the diet it can lead to hypertension in people with genetic predisposition.
Main sources: salt, olive oil and processed food.
Fluorine and other minerals
Fluorine and fluoride are needed to tie the calcium to the bones. This and other minerals such as boron, chromium, chloride, copper, manganese, molybdenum, selenium, silicon, sulfur and vanadium are necessary for health in extremely small quantities. A normal diet provides necessary quantities of these elements.
Post a Comment