Similar to vitamins and
minerals, can the human body can not produce itself. As for our
health, but they are crucial, we have to make about the food.
Minerals among others suited affect our metabolism, the interaction
between nerves and muscles, the blood formation and growth. Through a
balanced and varied diet, it is usually easily possible to supply the
body with important minerals. The following 10 foods provide a
healthy mineral mix.
Lentils
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Lentils
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Lentils have a permanent
place in our diet, they usually come in the form of a lentil stew on
the table. For several years, chefs combine lentils well with fish or
fruits. No matter how you prefer the legumes like is important that
they are regularly on the menu. Because Lentils are among the most
nutritious foods in general. They are not only rich in iron (8
milligrams per 100 grams), but also contain large amounts of
potassium, copper, magnesium, manganese and zinc.
Dried Apricots
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| Dried Apricots |
Dried apricots have towards fresh fruits the
advantage that by the removal of water during drying has a higher
mineral concentration: 100 grams of dried apricots example infected
five times more potassium than fresh apricots. Potassium is
responsible for, among other things, the regulation of water balance,
as well as for the transmission of pain is crucial.
But there's also a catch: For dried apricots contain more minerals, but also more sugar. And thereby increases their calorie quite formidable: While 100 grams of fresh apricots just bring to 40 calories to 241 calories dried variant proposes to book. Enjoy the dried fruit so only in moderation.
Fresh Fish
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| Fresh Fish |
Fresh fish is next to iodized salt among the best sources of iodine,
which provides our diet. Particularly large quantities of iodine
containing cod - 100 grams bring it to about 220 micrograms. For the
human body trace element is essential, since iodine is needed for the
production of thyroid hormones. A deficiency can have serious
functional disorders. Besides iodine in fresh fish also greater
amounts of selenium and fluorine.
Tip:-
shellfish such as lobster and mussels are good iodine suppliers, they
contain per 100 grams on average, 100 to 150 micrograms of iodine.
Amaranth Graim
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| Amaranth Graim |
Amaranth has been one just like quinoa and buckwheat of the so-called
pseudo-cereals. They form just as cereals from starchy grains, but
not ready for the Gramineae family. Since Amaranth is gluten free, it
offers especially for people with celiac disease is an interesting
alternative. But also to all other eating amaranth is strongly
recommended because the small grains are rich in iron, magnesium,
zinc and manganese.
Amaranth products are found
in health food stores and health food stores. Among other cereals and
bread mixes are offered with amaranth. In this way can the healthy
pseudo grain easily integrated into the daily diet.
Porcini Mushrooms
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| Porcini Mushrooms |
Porcini mushrooms are among
the wild mushrooms and thus are only seasonally available. In Germany
you can buy the mushrooms from August to October. Use this time to
conjure up a creamy mushroom soup or a tasty mushroom pan. Also in
the salad and in noodle and rice dishes are mushrooms do well.
Porcini taste but not only
delicious, but are also extremely healthy. For the wild mushrooms
have the highest mineral content of all edible mushrooms in 100 g
among other 187 micrograms of selenium and 1500 micrograms of zinc.
Zinc is one of the preconditions for growth during childhood and
adolescence, but also plays an important role in our immune system.
Cocoa Powder
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| Cocoa Powder |
First the good news:
chocolate is - at least under certain conditions - healthy: Because
the water contained in the chocolate cocoa powder not only provides
secondary plant compounds, but also provides a good source of
minerals represents Among the contents of cocoa powder potassium,
iron, copper, chromium, zinc and manganese.
You should not overdo it
with the chocolate consumption but not the same. For in the sweet
confection also puts a lot of unhealthy. So you should only nibble
and a piece and you will roll back especially on types of chocolate
with a high cocoa content possible. Because the darker the chocolate,
the more minerals it contains.
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| Millet |
Millet is in contrast to
other staple foods such as potatoes, rice or corn in Europe rarely
used for cooking. Here, the grain is full of valuable ingredients:
100 grams of yellow grains contain almost seven milligrams of iron,
for example - which is more than meat or iron-containing vegetables
like spinach infected. Iron in the body is inter alia for the
transport of oxygen molecules of importance.
The golden yellow millet
grains have to offer in addition to the high iron content, but not
all: in fact contain even magnesium, manganese, copper and zinc.
Grasp so the next place to eat rice once back on millet as a side
dish.
Nuts
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| Nuts |
Nuts stuck not only full of
valuable vitamins, they are also rich in minerals. Since the crunchy
snacks also contain relatively many calories you should eat more nuts
in small quantities. 100 grams hazelnuts bring it on, for example,
already more than 600 calories.
Access nibbling ideally back
to the following types of nuts, they are particularly rich in
minerals:
- Brazil nuts (100 grams contain 103 micro-grams of selenium)
- Pistachios (100 grams contain 1000 milligrams of potassium)
- Hazelnuts (100 grams contain 5700 micro-grams of manganese)
- Walnuts (100 grams contain 680 micro-grams of fluoride)
Swiss Cheese
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| Swiss Cheese |
Dairy products such as swiss
cheese make particular is a good source of calcium: 100 grams of hard
cheese contain about one gram of calcium and thus cover the daily
needs of an adult from already. Calcium in the body, strengthens our
bones and teeth, but also for our muscles and vital for blood
clotting.
Besides calcium cheese also
contains large amounts of zinc. By 100 grams of daily allowance for
adults meets about one third.
Tip:- Sometimes you may treat
yourself to calm once higher fat cheeses. Generally, however, you
should rather rely on low-fat varieties, because cheese contains
valuable minerals and cholesterol and saturated fat.
Soy
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| Soy |
Soy is not only recommended
for vegetarians, but also all non-vegetarian diet is an attractive
alternative. For soybeans and the products produced are particularly
rich in minerals. Tofu contains, for example, almost as much iron as
a piece of meat - 100 grams in 5.5 milligrams of iron stick. Dried
soybeans contain mainly potassium, copper, manganese and zinc.
Access So instead of meat
now and then back on tofu - delicious it makes, for example, in pasta
and wok dishes. You can also use for morning cereal instead of cow's
milk soy milk. Entirely on animal products, you should not be without
the benefit of soy but, because it is iron, the body can utilize
better when it comes from animal foods.
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