Minerals make up 0.01% of the body mass and are important for health, Minerals come from water, food, and soil, just like iron, zinc, selenium, copper, and magnesium. Iron works as oxygen transporter and the absence of iron leads to anaemia. Zinc is important for protein synthesis, the absence of zinc inhibits growth and zinc is good for healing. Overdose of zinc for a long time may impair the immune system. Selenium is an antioxidant and the absence of selenium, leads to cancer, cardiomyopathy, and heart disease.
Copper is a good stimulant for iron absorption, in the case of copper deficiency anaemia and impaired immune system can occur. Magnesium is a stimulant for protein synthesis and the absence of magnesium leads to muscle cramps and muscle weakness. According to the Nordic Council of Ministers (2014, p 509), magnesium is included in cell functions and the recommended dose for men is 350 mg/day and 280 mg/day for women, the magnesium found in nuts, coffee, and in dark chocolate.
Why water is important?
Water regulates the temperature of the body and it is the most important component of the human body and has many functions. In the human body, the water regulates the concentration of electrolytes. Water carries nutrients and oxygen to all cells in the body, our blood contains 92% of water, our brain contains 75% of water, muscles contain 75% of water, and bones contain 22% water.
What is the recommended intake of water?
The body can get water from foods in varying amounts. The recommended intake of water is between 1000 ml to 1500 ml of water per day. Loss of water can be increased in a warm and humid environment or with heavy exercise, even the body can lose water during breathing. The best formula to know the exact recommended intake for the body’s need is 30 ml of water multiplied by the weight of the body, for example, for a person weighing 100 kg, 3 litters of water are required. There is an advanced formula to calculate the right amount of water intake according to the length, weight, height, and physical activities, check it here.
Metals concentration in the humans organs (μg/g)