Minerals and Water, How to avoid Deficiency and Increase Absorption
Minerals and Water

Minerals and Water, How to avoid Deficiency and Increase Absorption

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 transports and in the absence of iron can lead to anemia. Zinc is important for protein synthesis, in the absence of zinc it can inhibit growth and zinc is good for healing. Overdose of zinc for a long time may impair the immune system. Selenium is an antioxidant and, in the absence of selenium, can lead to cancer, cardiomyopathy, and heart disease.


Copper is a good stimulant for iron absorption, in the case of copper deficiency anemia and impaired immune system can occur. Magnesium is a stimulant for protein synthesis and in the absence of magnesium can lead to muscle cramps and muscle weakness. According to the Nordic Council of Ministers (2014, p 509), magnesium is included in cell function and the recommended dose for men is 350 mg/day and 280 mg/day for women, found in nuts, coffee, and in dark chocolate.


Water regulates the temperature of the body and 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.


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)

Minerals Liver Heart Kidney Lung Brain Muscles
Iron 11 5530 7,168 24,967 4100 3,500
Manganese 138 27 79 29 22 4-40
Zinc 5500 2771 5018 1470 915 4688
Copper 882 350 379 220 401 85-305
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MSc in public health and entrepreneur in sport and health sciences

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