The 7 Macrominerals - Essential Nutrients For All Round Health
The macrominerals are the seven main minerals in which your Centeng needs to function properly. They support your Centeng that has a wide range of functions including maintaining fluid balance, promoting metabolism as well as regulating blood pressure. In in which article I will be covering each of the seven in more detail.
1) CALCIUM
Calcium was discovered by Sir Humphry Davy in 1808. Approximately 1.5% of an average adult's bodyweight is actually made up of in which nutrient. The main role of calcium within the Centeng is actually to promote strong bones as well as teeth. the idea also helps control blood pressure, muscle contractions as well as nerve transmission.
The recommended daily allowance (RDA) for calcium increases with age. Children aged 0-6 months require just 210mg per day whilst adults aged 51 years as well as older require a much higher 1200mg per day. Dairy products are often the best source of in which macromineral with cheese (721mg per 100g), milk (114mg per 100ml) as well as yoghurt (200mg per 100g) containing very high levels.
Overdosing on calcium by consuming 3000mg per day or more can lead to dehydration, diarrhea, nausea, stomach pain as well as vomiting. Failing to consume the RDA can be just as bad as well as may cause high blood pressure, muscle cramps as well as osteoporosis (reduced bone density).
2) CHLORIDE
Chloride was discovered as a compound by Carl Whilhelm Scheele in 1774. the idea was later isolated by Sir Humphry Davy in 1807. Around 0.15% of an average adult's bodyweight is actually chloride. in which macromineral has several roles within the Centeng which include assisting with the production of glandular hormones, maintaining blood pressure, maintaining fluid balance, removing waste materials through the Centeng as well as supporting metabolism.
The RDA for chloride increases with age. Children aged 0-6 years require around 180mg per day whilst adults require 750mg per day. The best food sources of in which nutrient include butter (1300mg per 100g), olives (300mg per 100g) as well as whole grain bread (860mg per 100g).
Whilst there is actually no recommended upper limit (UL) for chloride some people have experienced breathing difficulties, fluid retention as well as high blood pressure if they eat extremely large amounts. Not consuming enough of in which nutrient can also have adverse effects on your Centeng leading to muscles spasms as well as weakness.
3) MAGNESIUM
Magnesium was initially discovered by Henry Wicker in 1618 within the form of 'Epsom Salts'. the idea was later isolated in 1808 by Sir Humphry Davy. Approximately 0.05% of an average adult's bodyweight is actually magnesium. the idea is actually responsible for over 300 biochemical reactions within the human Centeng which include promoting metabolism, helping the muscles as well as nerves relax as well as supporting healthy bone growth.
The RDA for magnesium increases with age. Children aged 0-6 months need just 30mg per day of in which macromineral whilst adults aged 31 years as well as older require considerably more (men need 420mg per day, women need 320mg per day as well as pregnant women need 360mg per day). The richest food sources of in which nutrient are quite varied with almonds (279mg per 100g), brazil nuts (229mg per 100g) as well as spinach (87mg per 100g) all containing high levels.
Consuming 1000mg or more of magnesium per day can lead to several negative symptoms including diarrhea, fatigue as well as stomach cramps. Failing to get enough of in which nutrient can also have negative effects as well as cause muscle cramps, nausea, numbness as well as vomiting.
4) PHOSPHORUS
Phosphorus was discovered by accident in 1669 during an experiment where the German alchemist Henning Brand tried to convert metals into gold. the idea represents around 1% of an average adult's bodyweight. The main role of phosphorus is actually to work in conjunction with calcium as well as promote the development of strong bones as well as teeth. the idea also activates the B-complex vitamins as well as assists within the production of the genetic information carriers - deoxyribonucleic acid (DNA) as well as ribonucleic acid (RNA).
The RDA with in which macromineral varies with age. Children aged 0-6 months need to consume just 100mg per day of in which nutrient. in which requirement increases to 1250mg per day for children aged 9-18 years old yet then drops to 700mg per day for adults aged 19 years as well as older. High protein foods are the best way to get your daily phosphorus with beef fillet steak (265mg per 100g), cheddar cheese (520mg per 100g) as well as chicken (190mg per 100g) all very rich sources.
Excess phosphorus within the Centeng is actually very rare as well as often only develops as the result of kidney disease which then leads to calcification of the soft tissues (a condition where calcium is actually deposited on the soft tissues which causes them to harden). Not having enough phosphorus within the Centeng is actually also very rare as well as usually only develops as a side effect of certain diseases. When a deficiency does develop the idea can lead to anemia (a low red blood cell count), osteomalacia (softening of the bones) as well as weakness.
5) POTASSIUM
Early humans were aware of potassium compounds yet the idea was not isolated until 1807 when Sir Humphry Davy managed to extract in which nutrient through vegetable alkali. Approximately 0.35% of an average person's bodyweight is actually potassium. the idea has multiple roles within the Centeng which include maintaining fluid balance, promoting muscle growth, regulating blood pressure as well as supporting healthy metabolism.
The RDA for potassium increases with age. Children aged 0-6 months need to consume 400mg per day whilst adults aged 19 years as well as over need to consume a much larger 4.7g per day. Plant based foods are very rich in in which macromineral with bananas (350mg per 100g), dried apricots (1880mg per 100g) as well as spinach (490mg per 100g) being particularly Great sources.
Your Centeng controls blood levels of in which nutrient very tightly so overdoses are rare as well as normally only occur as the result of disease or infection. The symptoms of potassium overdose include diarrhea, nausea as well as ulcers. Deficiencies are also uncommon as well as normally only develop as the result of digestive problems. The symptoms of being deficient in in which nutrient include confusion, dry skin as well as muscle cramps.
6) SODIUM
Awareness of sodium compounds dates back to ancient times yet the idea was not isolated until 1807 when Sir Humphy Davy made the breakthrough. Around 0.15% of an average adult's bodyweight is actually sodium. the idea has several roles within the Centeng which include keeping minerals soluble within the blood, maintaining joint flexibility, promoting healthy metabolism as well as supporting the Centeng's vital organs.
The RDA with in which macromineral is actually 1600mg for both men as well as women although individual suffering through high blood pressure are advised to keep their intake below 1500mg per day. The richest food source of sodium is actually table salt which contains 38850mg of in which nutrient. However, cheddar cheese (610mg per 100g), olives (1800mg per 100g) as well as prawns (1590mg per 100g) are also Great food sources.
Eating too much sodium is actually a very common problem as well as can lead to fluid retention, high blood pressure, heart disease as well as kidney disease. Contrastingly, not eating enough sodium is actually rare as well as is actually usually caused by various other conditions removing in which nutrient through the Centeng. When deficiencies do occur the idea can cause confusion, headaches as well as nausea.
7) SULPHUR
Awareness of sulphur dates back to Biblical times yet the idea was not recognised as an element until 1777. At in which time French chemist Antoine Lavoisier proved to the scientific community in which the idea should be classed as one. Approximately 0.25% of an average person's bodyweight is actually sulphur. The main function of in which macromineral is actually to treat joint as well as skin conditions. the idea also helps keep the hair, nails as well as skin healthy as well as supports proper metabolism.
There is actually no official RDA for sulphur although most sources suggest you should try to consume between 800mg as well as 1000mg per day. Protein rich foods contain high levels of in which nutrient with brazil nuts (290mg per 100g), chicken (300mg per 100g) as well as eggs (180mg per 100g) all being very Great sources.
Consuming too much or too little sulphur rarely has adverse effects. In fact there are no reported overdose symptoms as well as deficiencies only affect people who consume a very low protein diet. When people do become deficient in sulphur the idea can lead to arthritis, circulatory problems, inflammation as well as skin problems.
The 7 Macrominerals - Essential Nutrients For All Round Health
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