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Minerals are compounds necessary for the proper development and functioning of the human body. Man is not able to produce them on his own, so they are supplied with food. Find out about the functions of minerals and which products contain minerals in the largest amounts.

BREAKDOWN OF MINERALS

There are various criteria for the division of minerals. Most often, we divide them due to the amounts in which they are present in the body. According to this division, we distinguish:

macroelements, such as: magnesium, potassium, sodium, calcium, phosphorus, sulfur, chlorine,
microelements, including: iron, zinc, selenium, copper, iodine, manganese, fluorine, chromium.


FUNCTIONS OF MINERAL INGREDIENTS

Minerals have many different functions in the body. Taking this into account, they can be divided into:

building minerals (calcium, magnesium, phosphorus, fluorine and sulfur),
minerals that are part of compounds important for life (including: iron, copper, iodine, cobalt, zinc, selenium, phosphorus),
minerals regulating acid-base, water-electrolyte and neuromuscular conduction (sodium, chlorine, potassium, magnesium, calcium).


MINERAL BUILDING INGREDIENTS

Building minerals are elements that create structures such as:

bones,
teeth,
hair,
nails,
skin.

Calcium is present in larger amounts in dairy products (cheese, yoghurt, milk), fish eaten with bones, sesame, kale, broccoli, dry legumes. This ingredient is mainly used as a building material for bones and teeth. It also has regulatory functions in the body.

For the optimal use of this ingredient, an appropriate ratio of calcium and phosphorus intake of 1:1 is necessary.

Phosphorus is also a building block of bones and teeth. We can find it, among others, in meat and meat products, dairy products (especially in fatty cheeses), eggs, legumes, almonds, sunflower seeds and cereal products, especially whole grains.

Magnesium is an element present in bones, teeth, muscles and body fluids. Products rich in magnesium include: nuts and seeds (pumpkin seeds, sesame, sunflower, poppy seeds, pistachios, peanuts, hazelnuts), cocoa and dark chocolate, cereal products (wheat bran, oat flakes, buckwheat). We also find it in meat, fish, dairy products and legumes.

Sulfur is an important component of hair, skin and nails. In larger amounts, we can find it in products that are a source of protein, i.e. in meat, fish, dairy products and legumes.

HYDROGENIC MINERAL INGREDIENTS

An important role in our health is played by hematopoietic minerals, which are necessary for the production of blood and maintaining its proper functions. These elements include:

iron,
copper,
cobalt.

Iron is part of hemoglobin and myoglobin, participates in the transport of oxygen. We find them in both animal and plant products, although the latter are in a form with lower bioavailability. Sources of iron include: offal, especially liver, red meat, fish, poultry, nuts and seeds, parsley, bran and cereal flakes, soybeans, beans, peas.

Copper is involved in the transport of iron and the formation of hemoglobin. It also participates in the formation of connective tissue and melanin (skin and hair pigment). Copper is found in such products as oysters, cocoa, seeds (pumpkin, sunflower, sesame), nuts (hazelnuts, almonds, walnuts), cereal products (oat flakes, buckwheat, wholemeal rye bread), parsley, fish.

Cobalt is an ingredient that supports the process of producing erythrocytes. The source of cobalt is, for example: meat, dairy products, cereal products, corn and green vegetables.

MINERAL INGREDIENTS IN THE DIET
aWatermelon stands out among other fruits by its very large size. It is sweet, and thanks to the high water content, we are happy to treat it as a light, refreshing snack. Learn recipes using watermelon and its health properties.

NUTRITIONAL VALUE OF WATERMELON

Watermelon is a product that consists of over 90% water. Among the macronutrients, watermelon is dominated by carbohydrates (8.4%), specifically simple sugars. Fats account for only 0.1% of watermelon content, and protein 0.6%. Watermelon also contains a small amount of dietary fiber (0.3%).
The large volume and small amount of macronutrients make watermelon a low-calorie product. 100 g of watermelon provides about 35 kcal. This means that watermelon is one of the least caloric fruits.

WATERMELON – VITAMINS AND MINERALS

A large amount of water in watermelon does not exclude the presence of valuable nutrients. Watermelon has vitamins, mainly A, C, from the B group (including B1, B2, B6). It contains numerous minerals such as potassium, magnesium, calcium, iron and copper. They are also valued for the presence of antioxidants, including carotenoids and lycopene.

WATERMELON – HEALTH PROPERTIES

Watermelon is a fruit valuable for our health. Here are some of