With Which Foods What Minerals Can We Get

Calcium
Participates in the formation of bone tissue and teeth, in the processes of blood clotting and transmission of nerve impulses to the muscles.

Deficiency
develops osteoporosis, muscle spasms and convulsions (tetany), joint pain, brittle nails, propensity to skin problems, increased blood cholesterol, rapid heart rate, insomnia, nervousness, affects mental abilities.

Located in : cottage cheese, milk and dairy products, seafood: salmon, sardines, herring, kelp, eggplant, cucumbers, green leafy vegetables, green beans, spinach, broccoli, cabbage, garlic, beans, pears, apples, grapes, raspberries , mushrooms, meat, bread, cereals, carp and white fish, beef, pork liver, carrots, pumpkin, buckwheat, cereals, almonds, yeast.


Phosphorus
Participates in the construction of bone tissue, other organic compounds and buffer solutions in the body. It is of paramount importance for energy formation.

With deficiency
, there are growth disorders, bone deformity, rickets, anxiety, irritability, general weakness, irregular breathing, skin sensitivity, weight changes.

Found in: all products of animal origin, milk and dairy products, meat, fish, cottage cheese, cheese, brain, beef liver, eggs, legumes and cereals, nuts, yeast, corn, sunflower, pumpkin seeds, dried fruits, garlic.


Magnesium
Participates in the formation of bone tissue and teeth, is responsible for the transmission of nerve impulses to muscles, acts as a coenzyme in the metabolic processes of carbohydrates and proteins, an important component of cellular fluid.

Deficiency
is accompanied by apathy, muscular dystrophy, itching, diseases of the gastrointestinal tract, arrhythmias, chronic fatigue, propensity to irritability and depression.

Found in: dairy, fish, meat, apples, apricots, avocados, bananas, yeast, seafood, spinach, broccoli, artichokes, green beans, tomato juice, legumes, sunflower seeds, tofu, mussels, cereals, nuts , green vegetables. Found in products that contain calcium: cottage cheese, garlic, grapes, cucumber.


Sodium
An important component of intercellular fluid. Maintains osmotic pressure, acid-base balance and transmission of nerve impulses.

Deficiency:
hypotension, tachycardia, muscle weakness and tremor, nausea.

It is found in: table salt, soy sauce, in all salty products, fish, especially seafood, yellow cheese, cheese, milk, in products of animal origin, bread.


Potassium
is part of the cellular fluid, regulates acid-base balance, muscle activity, participates in the synthesis of proteins and glycogen.

In case of deficit:
muscular dystrophy, delayed reflexes, muscle paralysis, disturbances in the transmission of nerve impulses and heart rhythm, acne, dry skin, frequent colds, impaired mental ability, nervousness, insomnia, depression, constipation or diarrhea, edema, thirst , problems with glucose transfer, growth retardation, increased cholesterol, muscle fatigue and weakness, nausea and vomiting, intermittent headache.
Recommended for heart muscle failure, heart rhythm disorders, fluid retention.

Located in:broccoli, tomatoes, artichokes, spinach, carrots, green beans, fresh potatoes, green leafy vegetables, avocados, citrus fruits, watermelon, bananas, strawberries, dried fruits, legumes, cereals, milk, chocolate, fish, cod, beef , may, nuts.