MINERALS GUIDE

Minerals
&
trace elements
Sources
Where are they?
Properties Contributions
daily
Calcium Cheese, Dairy Products, full meal, almonds, hazelnuts, sesame, parsley, turnip greens, dried figs, wheat germ … – Formation of bones and teeth.
– Blood clotting.
– Control of the nervous system and heart rate.
Minerals 600 to 1.4 mg
Chrome Whole grains, seafood, meat, offal, egg yolks, yeast, thyme, pepper, brown sugar … – Metabolism of carbohydrates, fats, proteins. Mineral salts0.05 to 0.2 mg
Cobalt Leafy vegetables, whole grains, legumes, egg yolk … – Protein metabolism. 0.13 micro g
(0.00013 mg)
Copper Whole grains, dried yeast, wheat germ and bran, green vegetables, seafood, liver, nuts, plums … – Enzyme Systems.
– Combat stress.
Mineral salts2-3 mg
Iron Offal, black pudding, meat, egg yolks, fish, wholemeal bread, wholemeal pasta, pulses, dates, millet, tahini, vegetables and dried fruit, green leafy vegetables (watercress …), etc. – Transport of oxygen through the body essential component of red blood cells …
– Training hemoglobin and myoglobin.
– Enzymatic activity.
Mineral salts10 to 20 mg
Fluorine Mineral water, tap water, fluoridated salt … – Prevention of tooth decay. 1 mg
Iodine Sea salt (unrefined), seafood, seaweed, fish, meat, vegetables, turnip, onion, watercress, green beans, radishes … – Formation of thyroid hormones, fetal development …. Minerals from 0.10 to 0.12 mg
Magnesium Whole grains, wheat germ, green leafy vegetables, soybeans, white beans, rice, peas, lentils, wholemeal bread, citrus, apples, nuts, hazelnuts, almonds, chocolate, fish … – Operation of muscles, nerves, intestines, active enzymes, works synergistically with calcium strengthens the immune … Minerals 350 mg
Manganese Wholegrain cereals, wholemeal bread, nuts, vegetables and pulses, artichoke, cloves, pineapple, tea, nuts, ginger, cloves … – Activator enzimes, helps absorb iron, strengthens the natural defenses, useful for the brain, liver, kidneys … Mineral salts4-20 mg
Molybdenum Whole grains, legumes, soy, eggs … – Enzyme activity 0.1 mg
Phosphorus Dairy products, eggs, meat, fish, rice, peas, lentils, white beans, wholemeal bread, vegetables and dried fruit, almonds, hazelnuts … – Establishment and strengthening of bones.
– muscular and cerebral Energizing, promotes the proper functioning of nerve cells …
Mineral salts1000 mg
Potassium Yeast, wine, vegetables and dried fruits, fruit and vegetables, meat, fish … – Contraction of muscles and heart.
– Transmission of nerve impulses.
4-6000 mg
Selenium Whole grains, wheat germ, brewer’s yeast, meat, eggs, offal, onion, garlic, cabbage … – Fight against free radicals.
– Aging.
– Protection of cell membranes.
– Immune.
– Blood clotting.
Minerals 0.07 mg
Silicon Whole grains, beer, silica, shallot, garlic, beet, sugar cane … – Bone growth (bone calcification.
– Training of cartilage.
– elasticity of connective tissue …
Mineral salts20 to 30 mg
Sodium Salt, cold cuts, cheese, canned … – Distribution of water in the body. 1000 to 5000 mg
Sulfur High protein foods, garlic, onions … – Composition of the protein structure 850 mg
Vanadium Rice, pepper, vegetable fats, spinach, tuna, beef liver, wine, beer … – Enzyme Activity.
– calcium transport.
– Sodium and potassium.
Minerals0.018 to 0.025 mg
Zinc Seafood, fish, liver, lamb, red meat, grains, oats, seeds, wheat germ, brewer’s yeast, almonds, dried vegetables … – Promotes Operates in the pancreas, concentration …
– Synthesis of proteins.
– Use of carbohydrates.
– Renewal of cells.
– Wound healing and anti-free radical.
Mineral salts10 to 15 mg