Nutrition

The minerals

In addition to water and organic materials, foods also contain minerals or minerals . Essential to the body, they play a role at all levels of cells and tissues. A brief summary of the main minerals and their roles:

Calcium

Calcium is first and foremost recognized for its essential role in building, growing and maintaining the skeleton. It also participates in the functioning of cells and intra- and extra-cellular exchanges; heart rate control; muscle contraction and relaxation ... In addition, it participates in the functioning of enzymes and the secretion of certain hormones.

Recommended daily intakes are 900 mg for adults, 1200 mg for adolescents, and about 1000 mg for pregnant or breastfeeding women.

It is found mainly in dairy products, and to a lesser extent in cereals, oleaginous fruits and vegetables (carrots, spinach, beets, watercress ...).

Magnesium

Magnesium is essential for the proper functioning of cells, the transmission of nerve impulses, the metabolism of antibodies, the regulation of the heart rhythm. It is involved in many enzymatic systems, particularly related to energy production.

Magnesium may be indicated for heart palpitations, stress, physical and mental fatigue. It is also sometimes advisable for people suffering from spasmophilia (anxiety), as well as pregnant women.

The recommended daily intake is 6 mg / kg; these needs are increased in children, athletes, the elderly, pregnant or breastfeeding women. This represents between 320 and 400 mg per day.

Magnesium is found mainly in oleaginous fruits, yeasts, whole rice, wheat germs, vegetables and dried fruits, cocoa, green leafy vegetables.

In pictures: foods that contain calcium

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Read also :

> Dietary fiber: what is it for?
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