All the minerals he needs. Sources of minerals. Do we have iron

The role of minerals in human nutrition is exceptionally great. Minerals are part of all cells, tissues, bones; they support acid-base balance in the body and provide big influence for metabolism.

Minerals, depending on their content in products or the human body, are conventionally divided into macroelements and microelements.

Macroelements include sodium, potassium, calcium, magnesium, chlorine, silicon, sulfur, iron, etc.

Sodium (Na) and chlorine (C1) are found in food in enough, so these components are added to it in the form of table salt (NaCl). Sodium plays an important role in metabolism, supports a certain blood reaction and osmotic pressure in tissues.

Potassium (K) regulates the water content in tissues, improves heart function. Potassium, in addition, has a positive effect on blood circulation, cardiovascular activity. Eating predominantly plant foods increases the amount of potassium in the blood, while increasing urination and excretion of sodium salts. A lot of potassium in eggplant, zucchini, tomatoes, cabbage, as well as dried apricots, prunes and raisins, peas, beans, meat, milk.

Calcium (Ca) is part of human bones and teeth. Normal activity depends on its content in food. nervous system, heart, growth, it increases the body's resistance to infectious diseases. The largest amount of calcium salts is found in milk and dairy products; egg yolk, bread, vegetables, legumes, lettuce, and sorrel are rich in calcium. The human body requires 0.7-0.8 g of Ca per day. Lack of calcium causes rickets.

Magnesium (Mg) helps to reduce cholesterol in the blood plasma, has a vasodilating property, and has an effect on the nervous system. Lack of magnesium leads to cessation of growth, nervous hyperexcitability, skin disease, hair loss. The most rich in magnesium are peas, oatmeal, rye bread.

Sulfur (S) is found in cereals, bread, meat, eggs, cheese, fish. Sulfur is part of some amino acids, vitamin B 1, the hormone insulin.

Iron (Fe) is part of hemoglobin, as well as a number of enzymes. Iron deficiency causes a breakdown, anemia. A large amount of iron is found in meat, liver, brains, buckwheat and oatmeal, egg yolk, a lot of iron in berries. The iron contained in berries and fruits is absorbed especially well, as it contains vitamin C, which promotes its absorption.

Phosphorus (P) is also found in human bones and teeth in combination with calcium. In addition, it is contained in nervous tissues, and also participates in the process of assimilation of carbohydrates, proteins and fats. The richest in phosphorus are fish, vegetables, mushrooms, cheese, meat, rye bread, eggs, nuts, potatoes, cereals, and dairy products.

Microelements include substances whose content in products is negligible - these are iodine, zinc, copper, fluorine, bromine, manganese, etc. Despite their low content, microelements are extremely important for human nutrition.

Iodine is essential for normal activities thyroid gland. Lots of iodine in seafood walnuts, lettuce, spinach.

Manganese (Mn) is involved in the process of bone formation, the formation of hemoglobin in the blood, and contributes to the growth of the body. A lot of manganese in leafy vegetables, cereals, bread, fruits.

Copper (Cu) and cobalt (Co) are involved in hematopoiesis. They are found in small quantities in beef liver, fish, and beets.

Fluorine (F) is essential for the formation of bones and teeth. It is found in milk and meat, but in most in plain flour bread.

Zinc (Zn) is part of all tissues, affects the function of the pancreas and fat metabolism, promotes normal growth young body. Zinc is found in animal liver, beef, eggs, onion etc. Zinc can also lead to poisoning of the body.

Human needs for trace elements are expressed in milligrams or fractions of a milligram, but their absence or lack of nutrition leads to serious complications.

Some trace elements that enter the body in doses exceeding the norm can cause poisoning. The standards do not allow the content of lead, arsenic in products, the amount of tin and copper is strictly limited.

The amount of mineral substances of the product is judged by the amount of ash remaining after its complete combustion. Ash content is an indicator of the quality of some food products such as flour.

Information about the most important minerals is given in table.

The most important minerals, their meaning and sources

From TV screens, in various books and magazines, in schools and institutes, hospitals, we everywhere meet the recommendation to eat food rich in minerals and microelements. But not everyone understands why the presence of minerals in foods is vital.

Minerals are chemical elements that usually enter the body with food, create certain complex chemical compounds and perform certain functions:

• regulate metabolism;
• participate in the course of immune processes;
• maintain acid-base balance in cells;
• play an important role in tissue regeneration, bone building,;
• remove cholesterol and many harmful compounds;
• provide renewal and blood clotting.

Therefore, the process of replenishment of minerals in the human body is important. To do this, you need to correctly compose your diet. Food must contain daily allowance, necessary for a person to replenish nutrients.

Macronutrients

Macronutrients - chemical substances. Their daily intake is about 200 mg. With their help, acid-base balance is maintained, toxins are removed, immunity works, and tissues are built and restored. Of these, we can distinguish:

• sodium - normalizes blood pressure, improves digestion, promotes vasodilation, strengthens the heart muscle. Contained in food salt, garlic, celery, meat, eggs, milk, carrots, seaweed, beets;
• – improves brain activity, improves endurance, gives strength, prevents the development allergic reactions. It can be obtained by eating kiwi, chocolate, watermelon, melon, fish, nuts, dairy products, citrus fruits, honey, meat, cucumbers, cherries, corn;
• - provides the formation of the skeleton, promotes growth, reduces the amount of cholesterol, improves immunity. They are rich in cabbage, eggs, sea fish, nuts, cucumbers, radishes, potatoes, tomatoes and various fruits;
• - helps to reduce pressure, strengthen the skeleton. It contains carrots, seafood, chocolate, fish, eggs, halva, apricot, lemon, grapefruit, meat, apples, pears;
• chlorine - improves appetite, removes toxins, improves liver function. It can be found in salt, eggs, condensed milk, mineral water, meat;
• Phosphorus affects bone formation and plays an important role in tooth growth. They are rich in garlic, eggs, fish, flour products, dairy products, root crops, greens, carrots.

Ultramicroelements

There are very few ultramicroelements in the body, but they have great activity. But at the same time they are very toxic. It is important not to overdo it with their number. These elements include:

• gold - strengthens the heart muscle, improves immune processes and has antibacterial action. Gold is rarely found in foods. Mainly in corn;
• silver - enhances immunity, destroys a large number of microbes. Eat meat, fruits, vegetables. But more often it enters the body with water, which is specially enriched with silver;
• mercury - affects the brain and helps in tissue repair. Mercury is found in small quantities in marine fish, bread and flour;
• lead - increases the amount of hemoglobin, improves metabolism, especially in bone tissues. It is found in various root crops, mushrooms, seafood;
• rubidium - affects the nervous system, reduces the manifestations of allergies, participates in skin processes, and also helps to relieve inflammation. Most often, rubidium can be found in coffee, tea, and in some sea fish.

trace elements

Trace elements are found in human tissues in parts less than 0.01%. These include:

• copper - affects metabolic processes and circulatory processes, is contained in sufficient quantities in potatoes, apricots, gooseberries, buckwheat, barley and oatmeal;
• - needed in the processes of blood restoration and the work of the glands internal secretion. Found in eggs, mushrooms, fish, meat dishes;
• cobalt is also a hematopoietic element. It also prevents the development cancer. It is found in cheese, beets, liver;
• fluorine - is necessary in the construction of bone and dental tissues. Found in tea and various sea ​​fish;
• iodine is needed for normal operation. Which in turn influences all processes of an organism. This is very important and necessary element. It is found in drinking water, potatoes, seafood.

It should be noted that not only the lack of any microelements, but also excess of the norm can be dangerous for the body. Deficiency leads to disruption of metabolic, immune, blood-forming, building processes. An excess can cause toxicity, disruption of various processes, growth retardation, bone deformities, impaired hormonal cycle and much more.

Therefore, it is important to know what minerals we need daily, in what quantity and in what products it is found. Get your diet right. Also remember that in addition to food, quite often we get minerals from drinking water.

In total, the human body actively absorbs more than 60 chemical elements. They are responsible for various biological functions, and their deficiency leads to serious illnesses. Need minerals in the diet to meet the body's needs for inorganic ions. Let's figure out what role they play, which products contain the necessary macro and micronutrients.

4 organogenic elements - CHNO - account for 96% of the cell composition, the rest - 4%. The mineral components in food are salt ions that the body does not produce itself, but receives from the environment. The content of 7 macronutrients is less than 2%; in total, they account for 99% of the inorganic composition of cells. Another 15–20 elements make up less than 0.01% of body weight.

Important! There is a theory that with a lack of food of any element, a person does not feel full. There is a subconscious desire to fill the deficit at the expense of other substances, which can lead to obesity, metabolic disorders.

The word "minerals" is not suitable for salts of macro- and microelements in the composition of food products. They appeared by analogy with the English and German names of the same food components: minerals, Mineralstoffe. It is better to use the names "mineral supplements", "inorganic nutrients". Minerals are solid natural bodies visible to the naked eye (quartz, Glauber's salt, various gems).

Ions in the composition of products differ significantly in properties from simple and complex substances. For example, metallic sodium dissolves in water with an explosion, and Na + ions are not only completely harmless, but also necessary for the normal functioning of the body.

Danger of deficiency of mineral components

Inorganic salts, ions are involved in many physiological processes. The role for the cell is in the production of enzymes and hormones, the work of vitamins, the flow of oxidative and reduction reactions - the basis of the life of the body.

Deficiency of mineral components in food negatively affects the following functions:

• the formation of the bones of the skeleton;
• nervous activity;
• power generation;
• immune protection;
• body pH control;
• muscle work.

Important! During boiling and other types of cooking, a significant part of the vitamins is destroyed, while inorganic ions are preserved.

You can read everything you need about vitamin D and its role in human health. Read a detailed story about the benefits of vitamin B. And you will find about the features and sources of vitamin E in.

However mineral salts can interact in solution to form compounds that are not absorbed in the intestine. According to some reports, up to 50% goes into water when cooking food. inorganic substances. They are lost to the human body if this "mineral broth" is not eaten, but poured out.

The most important reasons for the deficiency of inorganic components:

1. Monotonous diet and other nutritional errors.
2. Pollution or too thorough purification of drinking water.
3. Lack of mineral content in water and the earth's crust in various regions of the Earth.
4. Alcohol use and medicines that bind inorganic ions.
5. Loss of mineral components in bleeding, irritable bowel syndrome, ulcerative colitis, Crohn's disease.

Important! When studying dietary tables indicating the content of inorganic elements, one should be aware of the poor absorption of insoluble complexes. There are more such connections in fresh vegetables and fruits, compared to animal products.

Do you know?

• Ions of inorganic substances in plant cells interact with fruit acids, with the formation of slightly or insoluble salts.
• In animal tissues, inorganic elements exist in the form of fumarates, gluconates, lactates, complexes with amino acids and peptides.
• The most beneficial forms for the body in terms of physiology and metabolism are lactic acid salts (lactates).

Foods contain zinc in the form of oxide, carbonate, chloride, sulfate, gluconate and lactate. Fitin and fiber in the composition of cereal grains are strongly associated with zinc, so the element is not absorbed, although there is enough of it in food. Calcium carbonate in foods or mineral additives insoluble in water, very poorly absorbed by the body. If 5 mg of calcium lactate enters the intestine, then almost 100% of the ions are absorbed by the intestinal walls.

The importance of macronutrients for normal life

The human need for these minerals reaches 100 mg per day and above. Scientists and nutritionists classify 7 elements as macronutrients. They are detailed in the table. It is customary to refer to trace elements as components that the body needs less than 100 mg / day.

Macronutrients

With a deficiency, as well as an overdose, mineral components and vitamins can be dangerous.

Indicators daily requirement differ significantly in various sources. In the West, the daily intake of non-organic nutrients higher than in Russia. In vitamin-mineral complexes of imported production, the percentage of components is usually higher than in domestic preparations.

Micronutrients in food

The cells and tissues of the body need Fe, Mn, Cu, I, Zn, Co, Mo and about 10 more elements. The body contains small amounts of trace element ions, but they perform important biological functions.

Description of some trace elements

Many elements in environment and food are toxic to humans. This group includes mercury, lead, cadmium.

The need for minerals and content in products

Some nutritionists argue that a regular diet containing vegetables, fruits, milk and bread satisfies the body's needs for all the inorganic elements it needs. Other nutritionists point out that not all components reach their intended purpose due to impaired absorption of nutrients in the intestines, cooking methods. Consider the averages for each macronutrient.

Macronutrients

Potassium (K)

Daily need:

• children - 550-1200 mg;
• in children older than 8 years - 700-1650 mg;
• women - 1800-3800 mg;
• pregnant women - 5200 mg;
• men - 2200–4000.

Potassium in foods

Calcium (Ca)

Daily need:

• children - 360-500 mg;
• older than 8 years - 1000 mg;
• women -700 mg;
• pregnant and lactating - 800 mg, 1200 mg;
• men - 800-1000 mg.

Calcium content in foods

Sodium (Na)

Daily need:

• children - 300-500 mg;
• older than 8 years - 400-800 mg;
• women - 1000-1200 mg;
• during pregnancy and lactation - 1300-1500 mg;
• men - 1300-1500 mg.

sodium in foods

Phosphorus (P)

Daily need:

• children - 180-250 mg;
• older than 8 years - 550-850 mg;
• youth under 19 years old - 800-1250 mg;
• women - 500–700 mg;
• pregnant and lactating - 800 mg;
• men - 600-800 mg.

Phosphorus in products

Sulfur (S)

The need for this mineral is about 1 g per day and is fully satisfied through proper nutrition.

Sulfur in products

Chlorine (Cl)

Daily doses are more than provided with food and spices. food salt- the most accessible form of delivery to the body of a large number of Cl - and Na + ions. Sodium chloride is the main component rock salt- Easily soluble in water.

trace elements

Food, rich in iron(meat, egg yolks, spinach, oatmeal), does not always help in case of anemia due to low absorption of ions (10-15%). Such is human physiology, the peculiarities of digestion in the intestines. Problem Solving - Use pharmaceutical preparations gland.

Iodine is found in seaweed, fish, shellfish, and dairy products. In regions where natural waters little I sell iodized salt in supermarkets. Another method of replenishing the deficiency is the intake of iodine-containing nutritional supplements.

Boron is abundant in dried fruits, legumes, apples and tomatoes. Copper is found in fish, beets, crustaceans, egg yolks.

"Small spool but precious!"

The content of minerals in most products is only 1% by weight of the edible part. energy value inorganic components do not represent (unlike fats, carbohydrates and proteins). However, without macro and microelements human life is impossible. Inorganic elements are involved in the most important metabolic processes as the active part of enzymes, vitamins or hormones.

Among the products "for every day" there are "champions" in terms of the content of micro- and macronutrients. These include milk, cheeses, egg yolks, seafood, spinach, and carrots. Try to fill your diet with these useful products as much as possible and then the lack of microelements is not terrible for you.

Anton Palaznikov

Gastroenterologist, therapist

Work experience more than 7 years.

Professional skills: diagnosis and treatment of diseases of the gastrointestinal tract and biliary system.

Monotonous diet, reduced mineral content in foods, nutritionally unbalanced food, improper storage of vegetables and fruits, some endocrine diseases- these are the reasons for insufficient provision of the body with minerals.

In the process of culinary processing of products, a significant amount of minerals and trace elements is lost: for example, when thawing fish - 18%, when cooking meat - from 20 to 67% enters the broth, when cooking peeled potatoes - more than 20%. Therefore, vegetable broth must be used for cooking (if the vegetables are organic).

Types of minerals

Mineral elements are divided into cations (potassium, calcium, magnesium, sodium), which have an alkaline orientation, and anions (phosphorus, sulfur, chlorine), which have an acidic orientation in the body.

There are also minerals that are found in foods in not large quantities, but they show more in the body biological activity. These are the so-called biomicroelements (iron, iodine, manganese, copper, zinc, cobalt, molybdenum, fluorine and others).

Minerals can also be divided into macronutrients and micronutrients.

Macronutrients- sodium, potassium, calcium, magnesium, phosphorus, chlorine, sulfur - are found in the body in high concentrations.

trace elements- iron, copper, manganese, zinc, cobalt, iodine, fluorine, chromium, molybdenum - in small concentrations.

The daily human need for macronutrients is calculated in grams, and micronutrients - in milligrams and micrograms.

Minerals enter the human body as part of food and liquids.

The assortment of Argo includes a large number of drugs that are additional sources any mineral substance. One of them is Cal di Mag. It includes two minerals - calcium and magnesium, those nutrients that are vital for the health of the whole organism.

The most important minerals in food. Minerals in the human body play an extremely important role: they control metabolic and immune processes, support chemical processes in cells, participate in the formation of many enzymes and hormones, provide hematopoietic processes, are a building material bone tissue.

Minerals are divided into micro (potassium, calcium, magnesium, sodium, phosphorus, sulfur, chlorine) and macro (iron, zinc, copper, selenium, molybdenum, iodine, manganese) elements. Both are necessary for the normal functioning of all organs and systems of the body, and our body needs macroelements in relatively large quantities than microelements expressed in micrograms per 1 kg of human body weight.

You can slightly increase the amount of salt, in case of severe physical activity and in case of overheating, for example, in the heat, or if you live in conditions high humidity. People involved in any kind of sport require more sodium, as during intense exercise it is heavily excreted with sweat.

Where is sodium found?

Sodium is primarily salt: table, sea, rock, and salted meat and fish products, pickles and broths, pickled and pickled vegetables and fruits, etc. In addition, sodium is found in cheese, especially in cheese, rye bread, mineral water, less in meat, fish, seafood, sea kale, a small amount of sodium is present in carrots, beets, garlic, prunes.

The most beneficial for the body is food sea ​​salt- it contains natural minerals, as it is obtained by evaporation sea ​​water, use it when cooking!

Keep in mind that if you're a big coffee drinker, frequent caffeine intake can contribute to sodium loss.

Phosphorus

Almost 80% of the total microelement contained in the body is found in in bone tissue. Phosphorus metabolism is closely related to calcium metabolism. Phosphorus is involved in the formation of enzymes responsible for obtaining energy from food. Phosphorus intake prevents lipid metabolism disorders and thus normalizes cholesterol levels. The daily norm of phosphorus is 1-1.5 g.

Where is phosphorus found?

brewer's yeast (1753 mg), wheat bran(1276 mg) pumpkin seeds(1144 mg), wheat germ (1118 mg), sunflower seeds (837 mg), brazil nuts(693 mg), sesame seed (592 mg), soy (554 mg), almonds (504 mg), cheddar cheese (478 mg), flounder (450 mg), milk and dairy products, cheeses, beef and beef liver, rabbit meat, fish, eggs, nuts, peas, beans, oatmeal, buckwheat, millet, rice, barley, Jerusalem artichoke, cabbage, beets, carrots, cucumbers, tomatoes, potatoes, cherries, apricots, grapes, apples, watermelon, pear, currant, strawberry.

Keep in mind that most of all phosphorus comes from animal products, and it is absorbed from them better than from plants, although they also have a lot of it.

You'll get daily allowance phosphorus, if you eat:

Pumpkin seeds - 6 tablespoons

Hard cheese - 150 g

Oat flakes - 350 g

You can see the recipe for cooking delicious and healthy dish- beef.

Calcium

Calcium is one of the most important minerals it is the building basis for bone tissue, it is necessary for the normal functioning of the nervous system. Thanks to calcium, the acid-base balance is maintained in the body and provides normal exchange substances. The average human need for calcium is 1.0 g - 1.2 g. With a lack of calcium in the human body, this can develop dangerous disease as, or in other words - the fragility of the bones. In what products look for it important mineral?

Where is calcium found?

poppy seeds (1667 mg), sesame seeds (1474 mg), hard cheese (1000 mg), wheat bran (950 mg), halva (824 mg), young nettle (713 mg), black tea (495 mg), seeds sunflower (367 mg), cherry (309 mg), rosehip (257 mg), nutmeg and pistachios (250 mg), parsley (245 mg), watercress (214 mg), dairy products, nuts, peas, beans, beans, soybeans, green pea, lentils, whole leafy greens, broccoli, cauliflower, seaweed, radishes, carrots, celery, asparagus, citrus fruits, apples, apricots, strawberries, blackberries, gooseberries, grapes, peaches, currants, salmon, sardines.

It should be borne in mind that without vitamin D (contained in eggs, fatty varieties fish and synthesized by the sun), calcium is not absorbed, and the best for its absorption is the combination of calcium with vitamin D, phosphorus, magnesium and ascorbic acid. Normally, the ratio between calcium and phosphorus in the body should be 2:1, if more phosphorus enters the body, then the calcium content begins to fall.

Those who like to drink a lot of coffee, soda, eat sweets, salty, fatty foods, drinks alcohol and smokes tobacco, you need to remember that the loss of calcium by the body increases and, accordingly, the need for it increases.

You will get your daily calcium intake if you eat:

Sesame seed - 100 g

Hard cheese -150 g

Kefir - 2 cups

You can see the recipe for cooking delicious and healthy.

Iron

Iron performs in the body essential function- participates in the formation of hemoglobin in the blood. The body's ability to resist infections and produce energy depends on the iron content in the blood. The daily norm of iron is 10-15 mg.

Where is iron found?

dried porcini mushrooms (30 mg), shellfish (25 mg), wheat bran and molasses (20 mg), pork liver (20 mg), brewer's yeast (18 mg), seaweed (17 mg), cocoa powder (15 mg) ), pumpkin seeds and sesame seeds (14 mg), cocoa powder and lentils (12 mg), sesame seeds (11 mg), buckwheat grain(8 mg), peas (7 mg), egg yolk(7 mg), blueberries (7 mg), organ meats: heart, liver, kidneys, white fish, citrus fruits, apples, pomegranates, pears, strawberries and wild strawberries, blackberries, plums, apricots, quinces, peaches, cherries, blueberries, raspberries, currants, plums, bananas, dried fruits, nuts, rose hips, dill, parsley, onions, celery, horseradish , garlic, in young nettles, dandelion leaves and radish tops, carrots, turnips, pumpkin, beets, potatoes, cucumbers, tomatoes, spinach, cabbage, pumpkin, beets, bread, wheat and rye, legumes, rye bread.

Iron from meat and fish is more easily absorbed than from foods. plant origin. When compiling a menu, it is important to remember that the absorption of iron is facilitated by food, rich in vitamin C. Therefore, when preparing fish, do not forget to water it generously. lemon juice. And eating meat, prepare a salad of fresh vegetables as a side dish.

You will get your daily iron requirement if you eat:

Pork liver - 50 g

Veal liver - 200 g

Sesame seed - 80 g

Beef -200 g

If you have found a lack of iron in the blood - anemia, then, as an option, you can cook dinner for yourself:, with vegetable salad and drink a glass.

Zinc

Zinc is part of more than 100 enzymes, which provide redox processes in the body. Zinc is necessary for the formation of insulin and the regulation of the activity of the gonads. Zinc, like vitamin A, is important for. The daily requirement for zinc for a person is 10-15 mg.

Where is zinc found?

oysters (60 mg), wheat bran (16 mg), beef (10 mg), yeast (8 mg), sesame seed(7.9 mg), pumpkin seeds (7.44 mg), chicken liver (6.6 mg), nuts (6 mg), cocoa powder (6.3 mg), sunflower seeds (5.3 mg), beef liver (5 mg), cheese (5 mg), beef tongue (4.8 mg), soy and beans (4.2 mg), egg yolk (4 mg), beans and peas (3.2 mg), pork and lamb (3 mg), goose (2.4 mg), rabbit, dried mushrooms, fish and seafood, milk, corn, buckwheat, barley, oatmeal, honey, apples, citrus fruits, raspberries, currants, avocados, dried fruits, green vegetables, cabbage, beets, celery, garlic, onions, nettles, gout, asparagus, radishes, radishes, potatoes, carrots, tomatoes.

You should not drink tea with food, as the tannin contained in tea prevents the absorption of zinc, this is especially important to consider for those who have anemia.

To receive you need to maximum amount zinc from food, it is recommended to stew and bake it, much less zinc remains during cooking, of course, you should not fry food in the same way.

You will get your daily value of zinc if you eat:

Oysters (large) - 1 piece

Beef liver - 170 g

Turkey - 700 g

You can cook healthy, tasty diet dish – .

The most useful products in terms of the ratio of minerals in them

It is important not only the intake of macro- and micro-elements, but also the ratio in which various mineral substances are found among themselves in the body. presents a list of products that contain the most successful combination of calcium, phosphorus, magnesium and potassium. Regular consumption of these foods guarantees maximum benefit for health, since the natural ratio of minerals in them is optimal for humans. Pay attention to the most healthy foods according to the mineral ratio in them:

1. Cottage cheese (Ca - 150 mg, P - 216 mg, Mg - 8, K - 112 mg)
2. Beans (Ca - 150 mg, P - 541 mg, Mg - 103, K - 1110 mg)
3. Hazelnut (Ca - 140 mg, P - 229 mg, Mg - 172, K - 717 mg)
4. Peas (Ca - 115 mg, P - 329 mg, Mg - 128, K - 730 mg)
5. Walnuts (Ca - 90 mg, P - 564 mg, Mg - 100, K - 660 mg)
6. Lettuce (Ca - 77 mg, P - 34 mg, Mg - 40, K - 220 mg)
7. Rye bread (Ca - 75 mg, P - 174 mg, Mg - 40, K - 227 mg)
8. Celery (Ca - 63 mg, P - 27 mg, Mg - 33, K - 393 mg)
9. Chicken egg (Ca - 50 mg, P - 215 mg, Mg - 12, K - 140 mg)
10. Cabbage (Ca - 50 mg, P - 31 mg, Mg - 16, K - 185 mg)
11. Carrots (Ca - 33 mg, P - 55 mg, Mg - 12, K - 200 mg)
12. Leek (Ca - 31 mg, P - 58 mg, Mg - 14, K - 175 mg)
13. Millet (Ca - 27 mg, P - 233 mg, Mg - 83, K - 211 mg)
14. Rice (Ca - 24 mg, P - 97 mg, Mg - 26, K - 100 mg)
15. Buckwheat (Ca - 21 mg, P - 298 mg, Mg - 78, K - 480 mg)
16. Cucumbers (Ca - 16 mg, P - 42 mg, Mg - 13, K - 142 mg)
17. Beets (Ca - 16 mg, P - 43 mg, Mg - 23, K - 290 mg)
18. Potato (Ca - 10 mg, P - 58 mg, Mg - 23, K - 610 mg)
19. Tomatoes (Ca - 10 mg, P - 26 mg, Mg - 8, K - 290 mg)
20. Apples (Ca - 6 mg, P - 11 mg, Mg - 9, K - 275 mg)

In order to avoid the lack of any of minerals, food should be varied. If you have bad habits are forced, then you have a great need for minerals and this must be taken into account when compiling your daily menu. In addition, under certain physiological states body - in children during the period of growth and in pregnant women, the need for iron and calcium increases. Remember that long heat treatment reduces useful amount minerals in foods, try not to overcook vegetables, do not cook them until fully cooked, leave them half-baked, let them "reach" in the pan. Try as much as possible to eat raw vegetables and fruits, as well as quick-frozen products, then you will get everything essential minerals.