What should I food contains minerals?
see and hear well that on nutrition "mineral". I think somehow the ~ Do I wonder body to the looks good nutrients, but it is on earth, would also be many people do not know is how there is any such effect to act. I think in some people end up buying involuntarily just heard that "mineral with plenty food".
mineral is so something very important in terms of human lives. Knowing the effect of minerals, it will be as can be seen food he needs to. Here, we will continue to introduce the food that contains the minerals and mineral rich.
I wonder What mineral?
mineral elements
I think you often hear the expressions such as "vitamin and minerals plenty was ...". And fresh and there is a nutrition fresh something, you might have an image like. "Mineral" is located in the words hear well, but in fact I think in a lot of those who do not know what it is.
our body is so 40 or more kinds of elements (the basic unit of substance) is able to combine. The breakdown, accounted carbon, hydrogen, oxygen, four elements of nitrogen is about 96%. Together that of the rest of the about 4% of the elements seems called "mineral (mineral)". Among the 118 kinds of elements that exist on the planet, 114 species seems mineral.
minerals as well as vitamins, is a very small amount even or to maintain the body of the function, so it is indispensable element for the living body with the function or to adjust.
carbohydrates, proteins, lipids, vitamins, five of minerals, it is said that the Great nutrients. Vitamin is an organic compound which elements are combined, but the mineral is the element itself. Junior high school, I remember the chemical symbol I learned in high school.
By the way, named mineral (mineral) is so comes from the word metal representing the mine and metal representing ore, mines and the like.
is the essential minerals
mineral still exists 114 species, of which about 70 species has been said that that there is significant value for the human. Especially Among them, There are 16 types of minerals it is essential for human beings to live, has been referred to as the essential minerals. If this is insufficient, it is so deficiency occurs. Here is the 16 species.
calcium phosphorus potassium sulfur chlorine sodium magnesium zinc
chromium cobalt selenium iron copper-manganese molybdenum iodine
minerals, to maintain life activities, such as the body of physiology and metabolism or of the body and or become components, even though they have a very important role, because it does not make in the body, it must be taken from outside as food. In the Ministry of Health, Labour and Welfare, the sulfur out of 16 types of essential minerals, chlorine, about 13 species with the exception of cobalt, we have set the standards of intake required for the day.
essential minerals, "major minerals" intake necessary for one day is greater than or equal to 100mg for the body to function properly, it has been divided into two categories of "trace minerals" of less than 100mg.
Natural Mineral ... calcium, phosphorus, potassium, sulfur, chlorine, sodium, magnesium,
trace minerals ... zinc, chromium, cobalt, selenium, iron, copper, manganese, molybdenum, iodine
main minerals, accounting for about 99 percent of the body of the mineral. The required amount of one day of the trace minerals are located is very small, but since it is impossible to miss on the life activity, I'm told that the best place to ingest a well-balanced.
there is any effect on the mineral?
minerals, has a variety of work among the human body. None just indispensable in terms of human lives.
* to promote make a strong teeth and bones ... calcium, magnesium, adjustment ... sodium, potassium of phosphorus
* body of water content and body fluids of the osmotic pressure, chlorine
* growth ... help zinc, iodine
* to prevent anemia ... iron, copper
* anti-in oxidation action to prevent the aging and hardening of the arteries ... selenium
* keep bones healthy ... manganese
* metabolism ... molybdenum, copper, zinc, manganese, calcium, phosphorus, magnesium
* to suppress the rise of blood sugar levels ... chromium
* stabilize ... calcium spirit, potassium
* help the function of the muscle ... calcium , magnesium
* physical fatigue of recovery ... calcium, magnesium, potassium, iron
* work the heart normally ... magnesium, potassium
* activation ... calcium in the brain, magnesium, zinc, phosphorus
* systemic oxygen is supplied to the recovery of carbon dioxide ... iron
* become the main component of the thyroid hormone ... iodine
, etc..
even just by looking at this, you see that the mineral is very useful to maintain the body.
How much should you take?
mineral is a component indispensable in terms of human lives. Let's take as diligently in the daily diet. To a person's body is different each person, age, gender, the amount should be taken in such physical condition and constitution will have changed!
Ministry of Health, Labour and Welfare has shown a "dietary reference intakes of Japanese", because it provided a reference intakes for health maintenance as intended for healthy people, those who want to know the standard figures It would be the there may be a reference.
Best 10
is a food that contains a lot of minerals
minerals, but is so thus has a negative effect on the body is too small or too take a lot, most of it is, is so, such as diet and vegetables lack of instant food is in the mineral shortage due .
in order to ingest the essential mineral in the balance of good daily meal for the body, but it is very important to know the food that contains a lot of minerals. Here, we introduce a relatively large number including food a major mineral, in descending order from the familiar food. (Numerical value of per from. Edible portion 100g five revised Japan Standard Tables of Food Composition)
1 shrimp (anchovy)
yu.zu.ka 
the shrimp, calcium is 1500mg, sodium is 3400mg, potassium 680mg, phosphorus 860mg, iron has been included 3mg. It any mineral is also included in the well-balanced rich. Since nor large quantities eaten, it is taken and looks good while mixing in cooking little by little.
(dried round) 2 Urume sardines
the Urume sardines, calcium is 570mg, sodium is 2300mg, potassium 820mg, phosphorus is included 910mg, iron 4.5mg. Calcium compared to the shrimp is a little fewer, but it is very mineral-rich foods. Carry a small fish that is a powder-like always, also he who are taking to diligently toward such as miso soup and rice in eating out.
3 yaki nori
grilled in the glue , calcium is 2400mg, sodium 8.3mg, potassium 530mg, phosphorus 280mg, iron contains 700mg. It is a great content of calcium and iron! Would not it be optimal glue baked to accompany the daily rice.
4 cut wakame
to cut seaweed, calcium is 440mg, sodium 27.6 mg, potassium is 9500mg, phosphorus is included 820mg, iron is 20mg. The content of potassium is very large. Other minerals also abundant, such as putting in udon and ramen or in miso soup of ingredients, it is convenient to easily take to easily.
5 dried daikon strips radish
in dried daikon strips radish , calcium is 540mg, sodium 270mg, potassium 30mg, phosphorus is included 210mg, iron 9.7mg. Hosah the radish on the day, the water is missing is to have been nutrition condensation, because bulk amount is also likely to eat less, I just wished to frequently diet.
6 natto
the natto, calcium There 110mg, sodium is 50mg, potassium is 1000mg, phosphorus is included 330mg, iron 5.9mg. How can the original soybean also have high nutritional value, fermentation to that become natto, more nutrition increases, will likely to be well absorbed.
7 peanut
the peanuts, calcium 50mg, sodium 0mg, potassium There 760mg, phosphorus 380mg, iron has been included 2mg. Nuts have a high nutritional value, mineral is also abundant in many cases. If diet is irregular, even for nutritional shortfalls you may want to take even a little every day.
8 boiled eggs (chicken)
boiled the egg, calcium 50mg, sodium 130mg, potassium 130mg, phosphorus 180mg, iron has been included 1.6mg. Than take the chicken, mineral balance is better in the egg it is good. By the way, even in raw eggs boiled egg, it does not seem to be much difference in nutritional value.
9 spinach (raw)
to spinach is, calcium 55mg, sodium 21mg, potassium 740mg, phosphorus 60mg, iron has been included 3.7mg. Among the vegetables is better mineral is included in a well-balanced. Parsley in vegetables, calcium is 20mg, potassium is 1000mg, but iron contains 7.5mg and minerals very rich, since it is not to eat so much in large quantities, and take in frequently in the such as soup or salad topping It looks good.
10 processed milk (rich)
the processed milk, calcium is 110mg, sodium 55mg, potassium 170mg, phosphorus 100mg, iron has been included 0.1mg. Milk is often hear high in calcium, and, but I feel surprisingly at least when compared, such as in seafood. Since only the well-amount often drink at once drink, I might be good is a point that is easy easily ingested.
food that contains the mineral is often in addition to
as I am watching, marine products such as fish and shellfish and seaweed is, you can see that that contains a lot of minerals in comparison with other food. Other than Generally, vegetables, fruit, mushrooms, beans, is such as potatoes are so mineral is abundant.
In particular, seaweed, soy, the oysters and dried squid contains a lot of minerals. Nuts such as almonds and cashew nuts are also rich in minerals.
reason mineral often in seafood, flows by such minerals rain contained in the earth, It seems due to the accumulation arrived to the sea through the river. In order to take a lot of minerals, it seems to be the seafood is essential food.
5 one of the point of order to take mineral efficiently
take to aggressively 1 seafood
, as we saw earlier, to seafood contains a very large number of minerals. In particular, seaweed is also handed save many of dry matter, is convenient and easy to use even in a variety of cuisine. If the opportunity to eat instant food or have a diet that was biased, such as lack of vegetables there are many, let's actively taking seaweed especially conscious.
2 steaming than boil
minerals heat Although strong it is, because there is a property that would leach into the water, the time of cooking, such as spinach, is a good likely to be better steamed than boil. In addition, since it has stewed dishes out nutrients plenty dissolved in the broth in the same way, it is better that we receive each broth.
3 use the kelp and anchovy in the soup of cooking
shunsuke_tanizaki 
mineral well-balanced rich in order to take take more seafood , it would be the soup to use in cooking may take with the kelp and anchovy. Instant soup, but it may be a simple, but it nutritional value is higher in that also took out from the kelp and anchovy body. Once you have to always as feeding the mineral in the soup, but it is intake is also likely to ensure necessary.
4 eat alignment be aware of
body in order to maintain the health of even, let well incorporating the mineral. When a diet high in salinity, avocado, parsley, is firmly taken and may likely the ones containing a large amount of potassium, such as spinach. To discharge the excess salt, it keeps the balance.
In addition, calcium to build bones and teeth, is so it is possible to enhance the absorption by taking vitamin D together. Tuna and natto, is a combination of good likely, such as salmon and cheese.
other also, a combination of iron and vitamin C and protein (bitter gourd Chample, etc. put a lemon in seafood), a combination of zinc and vitamin C (such as put a lemon in oysters), and the like, absorption it is said that well made.
5 intestine to clean absorption force UP
Some of the minerals, mercury Ya such as arsenic, it seems there is a deleterious effect on the human body by accumulating. Often contain these minerals, such as exhaust gas and pesticides, accumulated in the body unwittingly, It is said that caused the upset of the body, such as dizziness and headaches.
If these minerals are accumulated in the body, it is said that would then not work enough to interfere with the action of the essential minerals.
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