The body does not only need proteins, carbohydrates, and fats to function optimally. Adequate intake of various minerals is also important to support our body function. What are the types of minerals and how to get them?
In general, the minerals that the body needs are divided into two types, namely macro minerals and micro minerals. Macrominerals are the type of minerals that the body needs in large amounts, while micro minerals are the types of minerals that the body needs in small amounts. Some types of minerals included in the group of macro minerals are:
Phosphorus is one of the four types of macro minerals. In the body, this substance has an important function as an enzyme and cell-forming component. In addition, these minerals also play an important role in maintaining bone health and optimizing the body’s metabolism.
Ideally, the body needs a phosphorus intake of not less than 700 mg per day. Some foods that are a source of phosphorus include chicken, fish, and beef.
Calcium is a mineral that has many important roles in the health of the body. In addition to maintaining bone density, calcium also plays a role in blood clotting during wounds, activates various important enzymes in the body, and can even prevent preeclampsia.
Some examples of foods rich in calcium are milk, yogurt, cheese, and seafood. Generally, the body needs a calcium intake of 1200 mg per day. These needs can vary according to a person’s age or health condition.
Another mineral that is also included in the macromineral type is magnesium. Magnesium is needed in the regulation of blood pressure, blood sugar, and muscle contraction. These minerals also play a role in transmitting signals to nerves, activating several enzymes in the body, as well as maintaining electrolyte balance.
Magnesium is abundant in some types of foods, such as green vegetables, avocados, nuts, and dark chocolate. In a day, the body needs 320-420 mg of magnesium intake.
This one mineral is very popular in the audience because it is rich in salt and flavor enhancers. Although often associated with hypertension and made an “enemy” for the sufferer, the body actually still needs sodium intake to help maintain water balance in the body.
The ideal sodium intake in a day is no more than 1500 mg or about half a teaspoon of kitchen salt. If you find it difficult to reduce the salt in your cooking, you can try to reduce the consumption of instant foods such as canned foods or sauces that are high in sodium.
Types of Micro Minerals
Although it is only needed in small quantities, it does not mean that this type of mineral is not important. Micro minerals also have various roles in body function. Here are some types of micro-minerals and their functions:
Iodine is an important part of the thyroid hormone that plays a role in regulating all metabolic processes in the body. Iodine deficiency can cause hypothyroid symptoms, such as weight gain and the appearance of gout.
Generally, the body needs about 150 mcg of iodine intake per day. Iodine is widely found in seafood, such as fish, shrimp, and seaweed. However, using iodine kitchen salt in home cooking is actually enough for this mineral need.
Manganese plays an important role in the body, namely the regeneration of red blood cells, bone formation, and smoothing the reproductive cycle. This mineral is widely found in shrimp, wheat, and some types of grains. Ideally, the adult body needs about 2 mg of manganese intake per day.
Selenium is needed by the body for thyroid hormone metabolism, DNA formation, and to prevent cell damage in the body. Selenium is abundant in chicken, fish, nuts, and grains. In accordance with its type which is a micro mineral, the body only needs an intake of selenium about 55 mcg per day.