Minerals-controllers of metabolic processes

, medical expert
Last reviewed: 23.04.2024

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Minerals that a person adds to their diet, can soften or even eliminate the symptoms of many diseases. Minerals have the property of controlling metabolic processes in the body. Not at all, and not every mineral has the same properties.

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Magnesium and metabolism

Without magnesium, the human body will have to be very tight. Magnesium takes a very active part in the control over metabolic processes. It actively helps to transmit impulses between nerve cells, due to which muscles contract and strengthen bones, magnesium helps stabilize high blood pressure.

Magnesium has the most active influence on cessation of headache, it helps to work better for the heart and blood vessels, reducing the risk of heart attack, and also struggles with spasms of the arteries.

Magnesium and the work of internal organs

Magnesium helps to work more actively the brain, contributing to the production of the hormone dopamine, which has the property to control appetite. Therefore, a person who takes magnesium can more easily control their weight than without this wonderful mineral.

Magnesium positively affects the work of the nervous system, helping to stabilize the mood, fight the symptoms of depression, irritability, increased fatigue. This is especially true for women during menopause and before PMS (per week).

Magnesium and other substances

Magnesium is needed in order for some substances in the body to show better their properties and effects on the body. For example, B vitamins. They act as catalysts in the process of protein secretion, which is used as a building material for muscle tissue. Thanks to the protein released energy, which we get with food.

When a person breathes deeply, and in his body receive zinc and magnesium, oxygen flows into the blood more actively. His intake provides more active fat burning, which helps control weight and weight loss. Thus, magnesium helps to cope with obesity.

Magnesium against free radicals

Free radicals are deformed molecules that cause the risk of premature aging, as well as various diseases. The less magnesium in the body, the weaker the person and the less he can fight against aging. If magnesium in the diet is enough, the immune system is strengthened, and the risk of developing cancer can be reduced. Magnesium also helps to slow down the risk of developing cancerous tumors or stop it.

Magnesium and its interaction with estrogen

Magnesium helps estrogen to more fully manifest its properties. Conversely, with a lack of magnesium, the beneficial effect of estrogens on the body is reduced. Estrogen, in turn, promotes more active absorption of magnesium in muscle tissue and bone tissue, and this makes bones and muscles stronger, more elastic. Their functions become more pronounced.

Estrogens in combination with magnesium help the cardiovascular system work better, and bone tissue does not degrade with age as quickly. However, the doses and ratios of these drugs must necessarily be calculated exactly on the recommendation of a doctor.

When with age or because of a wrong diet, a woman has few estrogens in the body, magnesium is not absorbed so quickly, and a person can have high blood pressure, as well as uncontrolled weight gain, headaches, bone fragility, cardiovascular diseases, resistance to insulin.

What happens when magnesium and estrogen get into the body at the same time? With a small amount of magnesium and a large amount of estrogen, magnesium will fall into the muscles and bone tissue, and there will be almost no blood in it. This situation is fraught with muscle spasms, blood clots in the vessels, pain in different parts of the body. Blood clots form in the blood vessels because calcium and magnesium, when interacting, increase the risk of their occurrence due to increased blood clotting.

If your drugs contain calcium and estrogen, you also need magnesium, so that the blood clotting process goes normally.

What substances reduce the level of magnesium in the body?

If a woman has a little magnesium in the body, despite a normal full-fledged diet, then it has products or substances that wash magnesium out of the body. What are these products?

  1. Soda with sweeteners. They do not give calcium and magnesium is normally absorbed. The reason - the binding of calcium and magnesium phosphates, which are contained in soda. Calcium and magnesium are poorly absorbed, as they become insoluble when exposed to phosphate acids and the body rejects them.
  2. Nonalcoholic and low alcohol drinks with dyes and sweeteners. They contain preservatives glutamate sodium and aspartate, so the body increases the intake of magnesium. Its doses with the use of non-alcoholic and low-alcohol beverages need to be increased, since the substances in the soda make up the calcium from the body.
  3. Coffee. This drink provokes an increase in the concentration of catecholamine, which also reduces the dose of free calcium in the blood.
  4. Anti-stress preparations. They contain hormones that reduce the level of stress, but can reduce the level of magnesium in the body.

How much calcium does a person need a day?

The norm for a woman, if she does not use drugs that steal calcium, is from 400 to 600 mg. And statistics show that the woman on average uses much less calcium - 4-6 times less than normal.

Women need to know one secret: using calcium, coordinate the amount of estradiol in the body. If a woman uses a balanced dose of estradiol and magnesium, then it significantly weakens, and after that there is an irrepressible craving for chocolate, sweets and other sweet things that make us fuller.

If a woman takes magnesium and calcium 2 times a day as prescribed by a doctor, this makes it possible for both of these elements to be well absorbed and act for a full 24 hours. Regarding the reception ratio, the calcium norm should be 2 times higher than the magnesium standard. The ratio of these two drugs is two to one.

Instead of tablets, you can use capsules with calcium and magnesium - they are absorbed much better, because in the capsules - already powdered to the smallest particles.

Magnesium in the form of liquid is also good, because it is much better perceived by the stomach, its walls from liquid magnesium are not as irritated as from the drug in tablets, which, in addition, is also poorly absorbed.

Magnesium is very good in the treatment of headaches, obesity, muscle spasms, muscle pains, anxiety. If you pay tribute to this mineral, health will be on top.

Manganese and its influence on weight

Manganese is a very important mineral for the body, including for maintaining normal weight. If manganese in the body is not enough, a person can suffer from depressions, muscle and joint pain, brittle bones, fluctuations in blood glucose levels, and permanent allergies - protective reactions of the immune system, which becomes aggressive.

Manganese promotes better absorption of vitamins E, B, C, because it helps special substances enzymes to better process them. Thanks to manganese improves metabolism, the immune system, as well as the thyroid gland.

Thanks to manganese, hormones T4 and T3 (thyroid hormones) are produced in sufficient quantities, the work of the pituitary gland-the part of the brain responsible for many processes in the body-improves. Manganese controls the receptors of pain, and also affects mood swings.

Manganese actively participates in cellular metabolism and helps fight free radicals, because it is part of the antioxidant enzyme superoxide dismutase (FSD), which is involved in the elimination of free radicals that deform healthy cells. Thanks to manganese it is possible to improve metabolism and thereby control weight.

Why do we lack manganese?

Why do we lack manganese?

Often in our menu is very small this useful trace element. The reasons are poor soils, on which plants are grown, in which there is manganese. Processing of products containing manganese, from which this mineral is destroyed. The content of phytates in plants that do not give manganese is normally perceived by the body.

Carbonated drinks also prevent the body from absorbing manganese, as well as other useful minerals. They contain phosphate acids and phosphorus, which do not allow useful substances to be absorbed into the walls of the intestine.

If the body has a lot of iron and calcium, this is also the reason for poor absorption of manganese by the intestine.

Sources of manganese

These are mainly plants: raisins, cereals, nuts, carrots, spinach, oranges, broccoli, wheat germ, tea leaves. If plants are treated thermally or purified with chemicals, manganese is destroyed in them. In higher grades of manganese flour is almost completely absent due to several processing steps.

Since our body consumes at least 4 mg of manganese every day, this level needs to be restored. This can be done using a menu enriched with manganese, or pharmacy products with manganese in the composition. If manganese is part of the vitamin supplement, you do not need to take medications separately with it, in order not to exceed the dose. Indispensable zinc

This mineral is extremely necessary for our body, as it takes an active part in the construction and growth of tissues, as well as their restoration. The role of zinc in the body can be compared with the role of proteins, without which the full development of tissues is impossible.

For the nervous system and the brain, zinc is simply indispensable. Zinc helps to synthesize protein, and also regulates the level of glucose in the blood. Thanks to zinc, the skin acquires a healthy appearance due to the correct formation of collagen fibers, without which the plasticity of muscles is impossible.

Zinc not only helps the nervous system work well, strengthens it, but also affects the reproductive system, helping the normal operation of the ovaries. He controls the process of producing more than 20 enzymes necessary for the body, thanks to which the reproductive system works perfectly.

Zinc takes an active part in the healing of wounds, scratches, recovery with injuries. Zinc helps reduce a person's pain.

The norms of zinc in the body

Women need zinc especially, since with age their reproductive system produces less and less sex hormones, and this directly affects the work of other body systems. If a woman lacks zinc, it means that her menu lacks products that are rich in this mineral. Zinc sources are diverse: they can be products and minerals from drugstores.

If zinc is taken from cereals, it is very important on what soil these cereals grow. If on depleted, then zinc will be of poor quality. Then it will be necessary to replenish the reserves of zinc in the body with the help of pharmacy complexes.

Zinc becomes less in products, which means that it also goes less into the body, because the products with its content are processed by a cleaning method and thermally. Raw products are rich in this mineral much more than processed.

How much zinc do we get?

The content of zinc in the plant and its concentration depends on how much plant in the plant. This compound, which also does not allow the absorption of calcium, iron, or magnesium. And when a person eats cereal products with phytate, useful minerals are not digested by the body.

Zinc can be obtained not only from cereals, but also from seeds, seafood, and also animal food. As a source of zinc are indispensable pumpkin seeds. If you have them a glass 1 time per day, the daily zinc rate will be eaten. As for meat, low-fat varieties, doctors recommend zinc in the body to eat in the morning and in the evening a piece of meat the size of a half-palm. This is the daily norm of zinc.

Zinc for Vegetarians

Vegetarians are more difficult than meat eaters, because they often have a lack of zinc. This disadvantage is exacerbated if you often include in the menu products from soy that many vegetarians do. The fact is that in soy products there is a lot of phytate, which makes the assimilation of zinc extremely difficult. To reduce the amount of this chemical compound in soy, you need to use it as a fermentation product.

No cooking, quenching, frying of soy products, the amount of phytate in them does not reduce, and hence, the beneficial microelements of soy will be almost not assimilated.

As a consequence, a person who does not eat meat should take special supplements to supplement zinc stocks in the body.

If you exceed the dose of zinc

This can cause negative reactions of the body, prevent the intestinal absorption of copper from the products. But copper zinc - minerals, which need to be taken separately from each other. If you take zinc in the morning, then copper in the evening. Otherwise they will mutually inhibit the impact of each other on the body. Ideally, take 1.5 to 3 mg of copper per day, and zinc - 15 mg.

How much the body will perceive zinc depends on other trace elements in the body. For example, a lack of vitamin B6 and tryptophan can lead to the fact that zinc is almost not absorbed by the walls of the intestine. Also, when chromium is deficient, zinc will be perceived by the body much more slowly than at its normal rate. Chromium also helps maintain glucose levels.

If a woman will take twice a day for 100 mcg of chromium, there will be no problems with zinc absorption and normal glucose levels. And vice versa - excess doses of chromium provokes intolerance to glucose, and even saturates the body with toxins.

For people who suffer from obesity, chrome and zinc supplements are very good to control weight and prevent the accumulation of fats.

Of course, one should not forget about other minerals, and about healthy nutrition with proteins, fats and carbohydrates in the composition.

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