The body does not only need protein, carbohydrates, and fat to function optimally. Adequate intake of various minerals is also important for maintaining the function of our bones, muscles, heart and brain. What are the types of minerals and how do you get them?
Broadly speaking, the minerals needed by the body are divided into two types, namely macro minerals and micro minerals. Macro minerals are minerals that the body needs in large amounts, while micro minerals are minerals that the body needs in small amounts.
Types of Macro Minerals
Some types of minerals that are included in the macro mineral group are:
1. Phosphorus
Phosphorus is one of four types of macro minerals. In the body, this substance has an important function as a component forming enzymes and cells. In addition, this mineral also plays an important role in maintaining bone health and optimizing the body's metabolism.
Ideally, the body needs phosphorus intake of no less than 700 mg per day. Some foods that are a source of phosphorus include chicken, fish, and beef.
2. Calcium
Calcium is a mineral that has many important roles in body health. In addition to maintaining bone density, calcium also plays a role in blood clotting when injured, activates various important enzymes in the body, and can even prevent preeclampsia.
Some examples of foods rich in calcium are milk, yogurt, cheese and seafood. Generally, the body requires calcium intake as much as 1200 mg per day. These needs can vary according to a person's age or health condition.
3. Magnesium
Another mineral that is also included in the type of macro mineral is magnesium. Magnesium is needed in the regulation of blood pressure, blood sugar, and muscle contraction. This mineral also plays a role in transmitting signals to nerves, activating several enzymes in the body, and maintaining electrolyte balance.
Magnesium is found in many foods, such as green vegetables, avocados, nuts, and dark chocolate. In a day, the body requires 320-420 mg of magnesium intake.
4. Sodium
This mineral is very popular with the public because it contains a lot of salt and flavor enhancers. Although it is often associated with hypertension and is used as an "enemy" for sufferers, the body actually still needs sodium intake to help maintain a balance of water levels in the body.
The ideal sodium intake in a day is no more than 1500 mg or about half a teaspoon of table salt. If you find it difficult to reduce salt in your cooking, you can try reducing the consumption of instant foods such as canned foods or sauces that are high in sodium.
Types of Micro Minerals
Although only needed in small amounts, it does not mean this type of mineral is not important. Micro minerals also have various roles in body functions. Here are some types of micro minerals and their functions:
1. Iodine
Iodine is an important part of thyroid hormone which plays a role in regulating all metabolic processes in the body. Iodine deficiency can cause symptoms of hypothyroidism, such as weight gain and the appearance of a goiter.
Generally, the body requires about 150 mcg of iodine intake per day. Iodine is found in many seafood, such as fish, shrimp, and seaweed. However, using iodized table salt in home cooking is actually sufficient for this mineral requirement.
2. Manganese
Manganese plays an important role in the body, namely the regeneration of red blood cells, bone formation, and smoothing the reproductive cycle. This mineral is found in shrimp, wheat, and some types of grains. Ideally, the adult body requires about 2 mg of manganese intake per day.
3. Selenium
Selenium is needed by the body for thyroid hormone metabolism, DNA formation, and preventing damage to cells in the body. Selenium is widely found in chicken meat, fish, fish eggs, nuts, mushrooms, such as shitake mushrooms, and seeds. In accordance with its type which is a micro mineral, the body only needs selenium intake of about 55 mcg per day.
4. Chromium
Chromium is also a type of micro mineral. The body needs this mineral intake to help maintain and regulate glucose levels in the blood, and to activate the hormone insulin. Not only that, chromium also plays a role in optimizing the body's metabolism.
This one micro mineral is found in meat, vegetables, and dairy products. Ideally, the body needs chromium intake of about 25-35 mcg per day. Although classified as very little, lack of chromium intake can affect the metabolism of carbohydrates, proteins, and fats.
Minerals have many roles in body functions. However, keep in mind, too many minerals are also not good for the body, especially if there have been health problems, such as kidney failure, before.
In general, mineral needs can be met by consuming healthy and nutritionally balanced foods. In addition, you can also get additional mineral intake by consuming mineral water. Choose mineral water that comes from protected sources and the process is maintained, so that the mineral quality is also maintained.
If you have done the above but feel that your mineral intake is lacking and you want to take mineral supplements, you should first consult with your doctor. The doctor will recommend the right amount of mineral intake for you, according to your health condition.