foto bici Sports nutrition: the minerals

Sports nutrition is of paramount importance and should be considered as a fundamental part of the preparation of the athlete in order to achieve optimum performance. Thus, this dynamic should be continued in time and directed to any training session, not only restricted to periods of competition or intense demand.

In this sense, the adequate consumption of minerals through a correct combination of quantities and types is a key to a correct and efficient functioning and dynamics of the nervous and cardiovascular systems, apart from a first-rate contribution to development and Activity of bones and muscles. The organism, therefore, must be provided and regulated with the necessary inputs to maintain a correct chemical balance, which will depend on the level and presence of the different minerals in the organism, having to pay particular attention to the proportion of some of them that can not Be synthesized by the human body.

Are we really deficient in minerals? By way of illustration, specify, for example, that iron deficiency is widespread (especially in women in gestation); Than 86% of manganese -Essential trace element – is lost during the modern process of grinding wheat, loss of the latter – among others – which is not properly compensated by the ordinary process of food, chromium insufficiency is recognized as a nutritional problem of relevance that appears during gestation and manifests itself especially in adulthood; It is also noted that the intake of magnesium (whose contribution protects ostensibly against diseases of the heart muscle) has declined significantly in recent years, in an inverse process to which the contents of proteins, fats, sugars Or in calcium, this last element that although it is supplied in quantity – apparently – sufficient in our diet, is eliminated of constant way.

Next, I detail in the following list the foods that higher index of minerals and trace elements can contribute to our organism. Take care and enjoy! icon smile Sports nutrition: the minerals

Sodium: sausages, cured meats, pickles, canned, prepared foods and common salt.

Potassium: dried fruits, legumes, cabbage, potatoes, mushrooms, bananas and vegetables in general.

Calcium: algae, dairy products, sardines, sesame, almonds and spinach.

Phosphorus: fish, whole grains, meat, soy.

Magnesium: millet, rice, whole oats, soybeans, beans, spinach, corn and banana.

Chlorine: algae, olives and common salt.

Sulfur: asparagus, leek, onion, cabbage, garlic, fish, legumes and egg yolk.

Iron: meat, lentils, soybeans, chickpeas, oats, seaweed, whole wheat bread, spinach and millet.

Fluorine: tea, fish, spinach, soy, whole wheat bread.

Iodine: sea salt, algae, fish and shellfish.

Manganese: fish, crustaceans, whole grains, legumes, soya, black tea, banana, bean and beet.

Cobalt: meats, lentils, dairy, onion, red beet, fish and figs.

Copper: whole grains, cheeses, cacao, legumes and mushrooms.

Zinc: squash, oysters, meats, sesame seeds and whole wheat bread.

Silicon: drinking water and plant foods in general.

Nickel: whole grains, spinach, legumes and parsley.

Chromium: beer yeast, lettuce, watercress, onion potatoes, fat and vegetable oils.

Lithium: potatoes, vegetables, crustaceans and some fish.

Molybdenum: legumes, dark green leafy vegetables, wheat germ and whole grains.

Selenium: nuts, shellfish in general, milk and eggs.

Bon appétit! icon razz Sports nutrition: the minerals

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