Minerals are chemical elements necessary for the functioning of the human body. For example, they are needed for the work of the heart and brain, for the production of hormones and enzymes. Minerals are divided into 2 categories - macroelements (calcium, magnesium) and microelements (iron, iodine) - depending on which quantity you need to consume. Here is a list of products that will make their contents of these beneficial substances.
Nuts and seeds
Contain in large numbers copper, selenium, magnesium, phosphorus, manganese and zinc. For example, one Brazilian walnut will cover the whole daily rate of Selena. In solid form, they can be used as a useful snack, and walnut and seed oils are conveniently added to smoothie or cereal in combination with fresh fruit.
Vegetables family of cruciferous
Broccoli, Brussels and cauliflowers will provide a gray organism that is necessary to maintain the function of the cell membrane, the process of destruction and neutralizing toxic substances. In addition, this macroelegen is needed for the synthesis of glutathione - a strong antioxidant, which organism produces itself. Conductors are also considered indispensable sources of magnesium, potassium, manganese and calcium.
Broccoli not only useful, but also low-calorie vegetable
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Liver (meal sub-products)
The internal organs are definitely included in the top sheet on the content of minerals. For example, a piece of (85 g) beef liver will satisfy the daily need of the body in copper. In addition, in meat organs a lot of zinc iron, protein and vitamins.
Eggs
The so-called natural "multivitamins". In the eggs a lot of iron, phosphorus, zinc and selenium, as well as vitamins, useful fats, antioxidants and proteins. Many people do not eat egg yolks due to cholesterol content, but it is in them in large numbers their useful substances are concluded.
Yogurt and cheese
Dairy products are known as one of the most important sources of calcium, which is important to maintain the health of bone and nervous systems. The presence of natural yogurt and cheese in the diet will provide the body not only by calcium, but also by potassium, phosphorus, zinc and selenium.
Cocoa
Cocoa and its derivatives contain magnesium and copper. Magnesium is needed by the body for the regulation of blood pressure, control of blood sugar levels, and copper - for the correct growth and development, production of erythrocytes and the absorption of iron.
Chocolate - a delicious product of cocoa bean processing
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Avocado
Fruit with a gentle cream pulp is filled with useful fats, fiber, vitamins, as well as magnesium, manganese, copper and potassium. Potassium use is useful for heart health. It is believed that products with a high content of this element contribute to a decrease in the risk of heart disease.
Yagoda
Strawberries, blueberries, blackberries and raspberries - proven sources of potassium, magnesium and manganese. Manganese is necessary for the health of immune and nervous systems, connective tissues and maintain a number of metabolic functions involved in the energy exchange.
Sheet greens
Spinach, arugula, bats and other leafy vegetables will enrich the body by magnesium, calcium, potassium, iron, manganese and copper. Greens enter into the diet can be added via a smoothie or different salads.