Minerals, the jugglers of endless functions

Minerals, like vitamins, “are also essential,” emphasizes nutritionist Javier Marhuenda. Because they have continuous functions, the cardiovascular and nervous systems stand out among the maintenance of bones. They also have vital implications for the endocrine and enzyme systems. There are two types of minerals. On the one hand, there are the macrominerals, which owe their name to the fact that we need them in greater quantity: calcium, phosphorus, magnesium, sodium, potassium, chlorine, and sulphur. On the other hand, the trace elements, which we need in less quantity, are iron, manganese, copper, iodine, zinc, cobalt, fluorine, and selenium.

The specialists speak of the ease of obtaining the mineral contribution thanks to a rich and varied diet, but does the same happen with restrictive diets? If we recover the vegan diet scenario, we see that, according to a study published in The American Journal of Clinical Nutrition, “the elimination of all animal products from the diet increases the risk of certain nutritional deficiencies. Micronutrients of particular concern to vegans include vitamins B12 and D, calcium, and long-chain omega-3 fatty acids. Unless vegans regularly consume foods fortified with these nutrients, appropriate supplements should be taken. In some cases, vegans’ iron and zinc status may also be of concern due to the limited bioavailability of these minerals. “

Fat gives you more concentrated calories than carbohydrates or protein. In other words, a teaspoon of fat has more calories than a teaspoon from carbohydrates or protein.

There are three basic types of fats:

    Saturated fats, found mainly in meats and whole dairy products, are found only in foods from animals, not those from plants. Saturated fats are what increases the value of cholesterol in the blood. Trans fats (also called trans-saturated fats or trans fatty acids) are formed when liquid vegetable oils undergo a hydrogenation process, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used in food production because they allow food to be preserved for longer and give it a palatable taste, shape and texture. Most trans fats are found in hydrogenated vegetable fat, stick (or stiff) margarine, crackers, crackers, snacks, fried foods (including fried fast foods), donuts, cupcakes, bakery products and other processed foods made or fried with partially hydrogenated oils. Trans fats also raise the value of “bad” cholesterol (low-density lipoprotein, or LDL) and lower that of “good” cholesterol (high-density lipoprotein, or HDL) in the blood.

    Monounsaturated and polyunsaturated fats are found in plant foods, such as vegetables, nuts, grains, and oils made from these (canola, corn, soy). Omega 3 and omega-six fatty acids are polyunsaturated. In addition to vegetables, nuts, and grains, omega-three and omega-six fatty acids are found in cold-water fish such as tuna, salmon, and mackerel. Some studies indicate that eating foods with monounsaturated or polyunsaturated fats can help lower “bad” cholesterol (LDL) levels. Monounsaturated and polyunsaturated fats can also help keep triglyceride values ​​low. Triglycerides are a form of fat present in the bloodstream. People with high triglycerides generally have high total cholesterol, high LDL cholesterol, and low HDL (“good”) cholesterol. In some studies, high triglyceride levels have been linked to an increased risk of stroke and heart disease.

Vitamins and Minerals: Vitamins keep bones strong, vision sharp and clear, and skin, nails, and hair healthy and shiny. Vitamins also help your body use energy from the food you eat.

Minerals are chemical elements that help regulate the body’s processes. Potassium, for example, helps nerves and muscles work. Calcium helps your teeth and bones stay strong. Iron carries oxygen into cells.

If you eat a balanced diet that has enough calories and protein, it will probably provide you with enough vitamins and minerals. However, if you are undergoing breast cancer treatment, this can be a problem. Also, specific treatments can undermine beef ervas of some minerals or vitamins that the body has.

It is also important to remember that there is a big difference between getting your nutrients through food and getting them through supplements (vitamins, minerals, and herbs and medicinal plants). Vitamins and minerals work together in the body in very complex ways, mutually influence their absorption and processing, and affect how the body functions. When you get vitamins and minerals through food, it is generally more accessible for the body to maintain the balance of these nutrients. When you take a supplement, like a vitamin C or E tablet, you get a very concentrated dose that you would probably never get from food. While some supplements may be beneficial, others may reduce the effectiveness of specific breast cancer treatments.

Water is necessary for life, so it is essential for good health. The water content ranges from 50% to 66% of the total body weight. Water regulates your temperature, moves nutrients through your body, and removes waste. Treatment of breast cancer can sometimes cause diarrhea or vomiting. Losing a large amount of fluid with the chemicals and minerals it contains can lead to dehydration.

In general, it is advisable to drink between 6 and 8 glasses of water per day. If you lose fluid due to diarrhea or vomiting, you must replace the fluid and the essential components. Chicken or vegetable broth, tomato juice, fruit juices, and sports drinks like Gatorade are examples of fluids that can help replace vitamins and minerals your body lost.

Milk is rich in protein and calcium, so it will help you keep your bones and teeth healthy for a long time. If you are over 25, you should consume an average of 3 cups of milk a day, while if you are younger, about 4 cups. Yes indeed! I always prefer the consumption of low-fat milk. Remember that milk and its derivatives such as yogurt, cheese, and cheese contain good quality proteins.

According to the FAO, Dairy fat spreads are relatively rich in fat in the form of a spreadable emulsion, mainly of the water in milk fat type, which remains solid at a temperature of 20 ° C. According to the Pan American Dairy Federation, milk fat is an essential element for human health. For example, it can help strengthen the immune system and inhibit the development of cancer and atherosclerosis.

Add Milk To Your Diet

Salt is the primary source of sodium in our diet. Most people consume too much salt, 9 to 12 grams per day on average, twice the maximum recommended intake. For adults, the WHO recommends consuming less than 5 grams (a little less than a teaspoon) of salt per day. Practical measures:

  • Eliminate the salt shaker from the table.
  • Prepare meals with less salt.
  • Reduce canned foods and prepared meals.

Cut back on sugar

The WHO suggests that sugar consumption in children should not exceed 10% of the total caloric intake for the day on a 1,750 calorie diet. For example, a tablespoon of ketchup contains about 4 grams of added sugars (one teaspoon), and a single can of soda contains up to 40 grams (about ten teaspoons). Remember that excessive sugar consumption is associated with an increased risk of obesity. Much of the processed foods that are consumed today already contain sugar in their preparation. Also, eat candies, sweets, etc. It also favours the appearance of fearsome dental cavities.

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