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The 7 Macrominerals – Essential Nutrients For All Round Health
Macrominerals are the seven main minerals your body needs to function properly. They support your body with a wide range of functions, including maintaining fluid balance, boosting metabolism, and regulating blood pressure. In this article, I will take a closer look at each of the seven.
Calcium was discovered in 1808 by Sir Humphrey Davy. About 1.5% of the average adult’s body weight is made up of this nutrient. The main role of calcium in the body is to strengthen bones and teeth. It also helps control blood pressure, muscle contractions and nerve transmission.
The Recommended Daily Allowance (RDA) of calcium increases with age. Children aged 0 to 6 months need only 210 mg per day, while adults aged 51 and over need a much higher 1200 mg per day. Dairy products are often the best source of this macromineral, with cheese (721mg per 100g), milk (114mg per 100ml) and yoghurt (200mg per 100g) containing very high levels.
A calcium overdose of 3,000 mg per day or more can cause dehydration, diarrhea, nausea, abdominal pain, and vomiting. Not consuming the RDA can be just as bad and can lead to high blood pressure, muscle cramps, and osteoporosis (decreased bone density).
Chloride as a compound was discovered by Carl Wilhelm Schell in 1774. It was later isolated by Sir Humphrey Davy in 1807. About 0.15% of the average adult’s body weight is chloride. This macromineral has several functions in the body, including aiding in the production of glandular hormones, maintaining blood pressure, maintaining fluid balance, eliminating waste from the body, and supporting metabolism.
The RDA for chloride increases with age. Children between the ages of 0 and 6 need about 180 mg per day, while adults need 750 mg per day. The best food sources of this nutrient are butter (1300 mg per 100 g), olives (300 mg per 100 g) and wholemeal bread (860 mg per 100 g).
Although there is no recommended upper limit (UL) for chloride, some people experience difficulty breathing, fluid retention, and elevated blood pressure when they eat extremely high amounts. Not getting enough of this nutrient can also have a negative effect on your body, causing muscle spasms and weakness.
Magnesium was originally discovered by Henry Wicker in 1618 in the form of Epsom salts. It was later isolated in 1808 by Sir Humphrey Davy. About 0.05% of the average adult’s body weight is magnesium. It is responsible for more than 300 biochemical reactions in the human body, which include boosting metabolism, helping muscles and nerves relax, and supporting healthy bone growth.
The RDA for magnesium increases with age. Children aged 0 to 6 months need only 30 mg of this macromineral per day, while adults aged 31 and over need significantly more (men need 420 mg per day, women 320 mg per day and pregnant women 360 mg per day). The richest food sources of this nutrient are quite diverse, with almonds (279 mg per 100 g), Brazil nuts (229 mg per 100 g) and spinach (87 mg per 100 g) being high.
Consuming 1,000 mg or more of magnesium per day can cause a number of negative symptoms, including diarrhea, fatigue, and abdominal cramps. Not getting enough of these nutrients can also have negative effects and lead to muscle cramps, nausea, numbness and vomiting.
Phosphorus was discovered by accident in 1669 during an experiment in which the German alchemist Henning Brandt tried to turn metals into gold. It makes up about 1% of the average adult’s body weight. The main role of phosphorus is to work together with calcium and promote the development of strong bones and teeth. It also activates the B-complex vitamins and helps in the production of genetic information carriers – deoxyribonucleic acid (DNA) and ribonucleic acid (RNA).
The RDA for this macromineral varies by age. Children between the ages of 0 and 6 months need to consume only 100 mg of this nutrient per day. This requirement increases to 1,250 mg per day for children ages 9 to 18, and then decreases to 700 mg per day for adults ages 19 and older. High protein foods are the best way to get your daily phosphorus, with sirloin steak (265mg per 100g), cheddar cheese (520mg per 100g) and chicken (190mg per 100g) being very rich sources .
Excess phosphorus in the body is very rare and often only develops as a result of kidney disease, which then leads to soft tissue calcification (a condition where calcium deposits in soft tissues, causing them to harden). Lack of phosphorus in the body is also a very rare case and usually develops only as a side effect of some diseases. If a deficiency develops, it can cause anemia (low red blood cell count), osteomalacia (softening of the bones), and weakness.
Early humans knew about potassium compounds, but they were not isolated until 1807, when Sir Humphrey Davy succeeded in extracting this nutrient from plant alkalis. About 0.35% of the average human body weight is potassium. It has several functions in the body, including maintaining fluid balance, promoting muscle growth, regulating blood pressure, and supporting a healthy metabolism.
The RDA for potassium increases with age. Children aged 0 to 6 months should consume 400 mg per day, while adults aged 19 and over need to consume a much higher 4.7 g per day. Plant-based foods are very rich in this macromineral, with bananas (350 mg per 100 g), dried apricots (1880 mg per 100 g) and spinach (490 mg per 100 g) being particularly good sources.
Your body keeps very tight control of this nutrient in your blood, so overdoses are rare and usually only occur as a result of illness or infection. Symptoms of potassium overdose include diarrhea, nausea, and ulcers. Deficiencies are also less common and usually develop only as a result of digestive problems. Deficiency symptoms of this nutrient include confusion, dry skin, and muscle cramps.
Awareness of sodium compounds dates back to ancient times, but it was not isolated until 1807 when Sir Humphy Davies made a breakthrough. About 0.15% of the average adult’s body weight is sodium. It has several roles in the body, which include keeping minerals soluble in the blood, keeping joints flexible, promoting a healthy metabolism, and supporting the body’s vital organs.
The RDA for this macromineral is 1,600 mg for both men and women, although individuals suffering from high blood pressure are advised to take up to 1,500 mg per day. The richest food source of sodium is table salt, which contains 38,850 mg of this nutrient. However, cheddar cheese (610 mg per 100 g), olives (1800 mg per 100 g) and shrimp (1590 mg per 100 g) are also good food sources.
Eating too much sodium is a very common problem and can lead to fluid retention, high blood pressure, heart disease and kidney disease. In contrast, insufficient sodium intake is rare and is usually caused by other conditions that deplete this nutrient from the body. Deficiencies can cause confusion, headaches and nausea.
Awareness of mourning dates back to biblical times, but it was not recognized as an element until 1777. During this time, the French chemist Antoine Lavoisier proved to the scientific community that it could be classified as an element. About 0.25% of the average human body weight is sulfur. The main function of this macromineral is the treatment of joint and skin diseases. It also helps keep hair, nails and skin healthy and supports proper metabolism.
There is no official RDA for sulfur, although most sources suggest you should try to consume between 800 mg and 1,000 mg per day. Protein-rich foods contain high amounts of this nutrient, with Brazil nuts (290 mg per 100 g), chicken (300 mg per 100 g) and eggs (180 mg per 100 g) being very good sources.
Consuming too much or too little sulfur rarely has negative consequences. In fact, no overdose symptoms have been reported, and deficiencies only affect people on very low protein diets. When people become deficient in sulfur, it can lead to arthritis, circulation problems, inflammation and skin problems.
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