You may have heard countless times that eating healthy is important but, have you asked yourself why? One of the main reasons is that there are certain foods that contain chemical components or elements, vitamins and minerals that are essential for our body to work properly. And the best way to absorb vitamins and minerals is in their natural state, through the vitamins that contain them.  

Functions of minerals

The functions of minerals in our body are essential so that bones can grow, for muscles to contract, or to maintain the balance of liquids in the body.   

The body requires some minerals in larger amounts, and smaller amounts of others. That is why they are called macro minerals and micro minerals. Before taking supplements of large amounts of minerals in supplements, you should always consult with your doctor, as some of them may be toxic.  

Macro minerals

These minerals must always be present in your diet. Choose daily foods that contain them.  

·     Calcium. The basic function of calcium is to regenerate and form bones and teeth. It is an especially important mineral in children because they are growing and also for expectant mom, for the baby’s growth.  Calcium also has other important functions such as participating in the process of blood clotting and muscle contraction. Besides finding calcium in milk and dairy products, you may find calcium in  green leaved veggies and in canned fish such as sardines and salmon (with the bones). Exercising outside favor calcium absorption because to regenerate calcium you need vitamin D that is synthesized thanks to the sun.  

·     Phosphorus. Phosphorus is very important for the regeneration of tissues because it participates in cell division. For that reason, kids need it especially, for their proper growth.  Phosphorus may be found in meat, eggs, milk and other dairy products, nuts and cola drinks.

·     Potassium. It regulates water control in our tissues and it is required for muscles to contract. One of the muscles that contracts for all your life is the heart. That is why the presence of potassium is essential. Bananas, fruits in general, fresh veggies and potatoes contain potassium.

·     Sodium. Along with potassium, sodium regulates the liquids in our body and participates in functions such as regulating our blood pressure. Sodium is in almost all foods and especially in those that are canned or processed.

·     Magnesium. Just as potassium is important to regulate muscle contraction, potassium is important to help muscles relax. Besides, magnesium maintains the bones, teeth and cartilage in good condition and help to transmit nervous impulses. Nuts, whole-wheat grains, green leaved veggies and cocoa contain magnesium.

Micro minerals

Although the body uses them to a lesser extent than macro minerals, they are also essential for the proper functioning of the body. There are many micro minerals, but following are some of the most essential ones.  

·     Iron. It is the most well-known of the micro minerals because without it, we can become anemic. Iron is necessary to make hemoglobin, which is responsible for carrying the oxygen we breathe around the body. Green-leaved veggies, as well as legumes such as lentils, sardines or liver are all good sources of iron.

·     Zinc. It is an important mineral for Latinos, because of the high incidence of diabetes, because it participates in the creation of insulin. It is also necessary to build the body’s defenses against infection. Whole-wheat cereals, meat, fish and legumes are good sources of zinc.

·     Copper. Just like iron, it is necessary to manufacture hemoglobin that transports the air we breathe to cells. Shellfish such as oysters and liver and other viscera contain copper. You cannot eat large amounts because it is a very toxic metal that can cause irreversible damage.

·     Iodine. It is necessary for the proper functioning of the thyroid, and without it, the nervous and muscular tissues cannot function normally. The sea and the ocean have a lot of iodine and therefore the best sources of iodine are foods that come from the sea such as fish or shellfish.

As you may see, veggies, fruits, meat and fish are the basic foods that contain all these minerals that are so necessary for your health.