Calcium and Iron
Surely you have experienced or know someone who has suffered anemia, fatigue, muscle cramps or weak teeth…? It is important to analyze why you do not miss anything important for our body to function properly. One cause of discomfort may be a mineral deficiency,
Calcium helps conduct the impulses of the nervous system regulates muscle and therefore the contraction of the heart and is involved in blood clotting. Calcium also regulates many cellular functions and is necessary for the activity of certain enzymes.
Most of the calcium in the body is stored in bones and teeth; a small portion is dissolved in body fluids or attached to proteins. For calcium to be absorbed properly, it presupposes the existence of gastric acid, D, and vitamin C in adequate quantities.
The absorption of calcium in our bodies is inhibited by foods such as wheat and bran cereals. It is also inhibited by foods containing oxalic acid such as spinach, rhubarb, and tomato.
If calcium deficiency
if serious deficiencies of calcium can develop rickets, but also soft and porous bones, damage to teeth, muscle cramps, fingers and feet blue. This can cause seizures in the intestine with constipation and cold as a result.
If calcium deficiency is seen in the general mental state, such as nervousness, insomnia, depression and reduced pain tolerance. Also impaired production of stomach acid and menstrual pain.
In case of overdosage prolonged especially in combination with significant amounts of vitamin D, calcium remains in the kidneys, resulting in the formation of kidney stones and calcification occurs. You can, however, be avoided with magnesium and vitamin B6.
Foods rich in calcium
most calcium is found in particular in dairy products like cheese and milk. Calcium is also found in seeds, grains and vegetables. Sesame seeds and sunflower seeds are a particularly good source.
The most common sources are:
- Meat, poultry, fish, seafood and sausages
- Pan
- Cereals, pasta, baby food, pizza
- Milk and yogurt
- Fruit, berries, juice
- Potatoes
The recommended daily intake of magnesium:
Male – 600 mg
- Women: 800 mg
- Pregnant women: 1000 mg
- Breastfeeding: 1000 mg
- Children: 360-700 mg
Iron (Fe) More Minerals – Calcium and Iron
Iron is part of hemoglobin in the blood to carry oxygen from the lungs through the bloodstream to all tissues and carbon dioxide, the other way.
Iron is also part of the enzymes in the control processes of cellular respiration in mitochondria.
An adult contains about 4 grams of iron, most of which are found in the hemoglobin of red blood cells. A small part is found in myoglobin, the red pigment of muscle, small amounts are dissolved in the fluids of the blood plasma of the body, and is part of a wide range of enzymes.
About 20% is deposited in the bone marrow liver and spleen, which can be mobilized if necessary.