The nutritionist Ana Riga It emphasizes that not all diets are universal, however there are elements that are needed yes or yes, that is what minerals are all about. These play essential roles in various aspects of health; from bone structure to the function of the nervous and muscular systems. However, its importance extends even further, reaching the very heart of our immune system.
In an article by Christopher Weyh Institute of Sports Sciences for the University of Giessen, describes how minerals impact the optimal functioning of the immune system. He points out that several, such as magnesium, zinc, copper, iron and selenium, are essential for the proper performance of immune defenses and the regulation of inflammation.
He immune system It is a complex network of cells, tissues and organs that work together to defend the body against external threats, such as infections. Minerals help maintain immune competence and proper response to invading pathogens.
One of the highlights in the study is that while most people can get enough minerals through a balanced diet, there are risk groups who may be at higher risk of deficiencies. This includes people with chronic illnesses, older adults, pregnant women and athletes.
Therefore, having an adequate diet is not just anything, Ana Riga expresses that “What works for one person may not be suitable for another. It is essential to consider factors such as gender, age, level of physical activity, socioeconomic and cultural context when designing a dietary plan. “It is not just about what we eat, but also how we live and what foods are available in our environment.”
It is also important to identify that a mineral deficiency can have significant consequences for health, therefore, medical and nutritional guidance must be sought to ensure an adequate supply of these vital nutrients. Since supplements should only be taken under the supervision of a health professional and in the recommended doses.
First, What exactly are minerals? These inorganic elements come from natural sources such as rocks, soil and water. Although they are not obtained directly from these elements, they can be absorbed indirectly through food, either from plants that grow in mineral-rich soils or from animals that have consumed these plants.
They are divided into two categories according to the amount required by the human body: macrominerals and microminerals. Macrominerals, such as calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur, are required in higher quantities compared to microminerals.
Here we leave you a list of foods that are rich sources of various minerals:
Calcium: Find it in dairy products such as yogurt, cheese and milk, as well as in fish such as salmon and green leafy vegetables such as spinach.
Magnesium: Increase your intake of spinach, broccoli, legumes, seeds and whole wheat bread.
Potassium: Eat lean meats, milk, fruits, vegetables, whole grains and legumes to get your daily dose.
Iron: Incorporate red meat, poultry, eggs, fruits, vegetables and fortified bread into your diet.
Zinc: Don’t forget to include meat, seafood, legumes and whole grains in your meals.
These are just a few examples of foods rich in minerals. The good news is that many common foods contain multiple sources of these nutrients, making it easy to meet your daily needs with delicious and varied meals. Check more at Aderezo.mx