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Last posts on private forums:  sare  2008-06-16 09:56:33 matthew 2008-04-12 21:25:59 pieniadz 2008-04-12 20:52:26
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Last posts on private blogs: matthew 2008-04-12 21:25:17 mary 2008-04-12 19:27:47 |
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You are in: Main Page / Medical articles / Dietetics / Macroelements
We need large amounts of some minerals (they are called macroelements) whereas others can be provided in scant amounts (these are called microelements). This is the first part of the article which presents information about macroelements and trace elements. Read and learn about the role of the macroelements in your organism.
Macroelements - magnesium, phosphorus, sodium, potassium and calcium
Magnesium
Magnesium is responsible for a good condition of muscles, nervous system, blood circulation system and it takes part in building bones and tendons. It calms the nerves down and protects our heart. Magnesium deficiencies can even result in heart beat disorders, muscle irritability, cramps or even consciousness disorders. We can find it in green vegetables, seeds, groats, nuts and in dairy products, meat and fish (preferably when it appears with vitamin B and calcium). A daily dose of magnesium equals to 300-350mg. Stress, coffee and alcohol abuse, taking oral contraceptives and strenuous exercising remove magnesium from the organism. It doesn't absorb when your diet is rich in fats and protein and poor in vitamin B.
Phosphorus
Phosphorus takes part in processes of growing, cell renovation, creating energy and it takes part in various physiological reactions. It is crucial for proper functioning of heart and kidneys, essential for transferring nerve impulses. It builds teeth and bones, phosphorus deficiencies are very rare and they appear in the form of such diseases as rickets or phlegmon. A diet rich in fish, poultry, wholegrain, nuts, seeds and eggs provides the organism with a desired amount of phosphorus. A dose required every day amounts to 1200 - 1400 mg. Phosphorus is easily absorbed when it appears in connection with vitamin D. The excess of phosphorus in the organism causes lowering the calcium amount and disturbs the mineral balance.
Sodium
Sodium, on the other hand, regulates pressure of body fluids, maintains acid-base equilibrium, influences permeability of cell membrane, work of muscles and nerves and takes part in absorbtion of sugar and amino acids. Sodium deficiency causes tiredness, apathy, dizziness, low blood pressure and muscle cramps. Sodium can be found in table salt and mineral water. A required daily dose includes 0.5 g but it grows when we perspire. One liter of sweat removes the whole daily amount, the excess of sodium in our organism increases blood pressure.
Potassium
Potassium regulates intraventricular pressure, influences the distribution of water in the organism and it helps to maintain acid-base equilibrium. Moreover, it is responsible for muscle tension and work. Potassium deficiencies can occur after taking dehydrating medicines or laxatives or after diarrhea or vomiting. Deficiencies give symptoms: swelling, tiredness and weakness. Tomatoes and tomato juice, potatoes, green vegetables, citrus fruit, bananas and melons make up for the potassium demand. A daily dose includes 2 grams, in larger amounts it reduces blood pressure, however, too large may bring negative effects on heart's work.
Calcium
Calcium builds bones and teeth, takes part in blood clotting, nerve and muscle actions, it activates enzymes and keep heart work well. In case of calcium deficiencies, the organism "steals" it from the bones. This can result in decalcification and rickets in children and babies, osteomalacia (softening of the bones) and osteoporosis. Calcium can be found in milk, its products, fish, especially small ones. Apart from that, calcium is found in broccoli, kale and beans. An optimal dose of calcium equals to 900 mg for adult people. For calcium to be absorbed, vitamin D is essential. On the contrary, phosphorus and oxalic acid disrupt its absorbtion.
Added by:
mary
not connected with health care system
Added on:
2008-09-30 11:43:32 ,
Updated:
2008-10-01 10:46:08
Bibliography:
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