Calcium is the most important mineral. which helps strengthen bones and the acid-base balance of the blood, however We cannot consume calcium alone without also consuming other minerals. Because minerals work as a team Or what is colloquially called the game of cofactor.
We cannot create minerals in the body, we must consume them only from food, and if there is a lack of minerals, the body will be worse than a lack of vitamins. Moreover, during digestion, if the food we eat is processed food. Or highly flavored, it is difficult for the body to absorb minerals for use. Compared to vitamins, minerals are absorbed much less through the digestion process.
However, minerals and vitamins play an important role in the body as well, both physical and mental health, including being part of cells throughout the body, blood, nervous system, muscular system, bones and teeth, as well as tissues throughout the body. Minerals serve both Being a structure and promoting the various systems mentioned above.
Importantly, some minerals are also part of the water that the body must use in the osmosis system. or water absorption, including calcium , magnesium, potassium, sodium, and chloride , which we have collected and discussed in this special issue column.
In addition, some minerals act as enzymes in causing chemical reactions in the body and help create energy or are involved in the digestion and metabolism of energy. Some minerals help build the nervous system, muscles, blood cells, and tissues.
Moreover, each type of mineral does not work alone as we understand it. For example, calcium, we have heard that human bones are mainly made up of calcium, but it is not true that consuming calcium will make our body able to use it because calcium needs other minerals. that help work together to achieve the desired results, especially calcium not only serves to strengthen the bones, but is also an important part in creating the acid-base balance of the blood, which leads to the strength of the muscular system and The heart also plays an important role in the osmosis process in bringing water to benefit the body.
With that said, let's see how each mineral is necessary for the body and which mineral friends we must eat together with it.
calcium
The most important mineral
The human body consists of 1.5 - 2.0% calcium, which is the mineral that is most important to the body. Most of the calcium is stored in the bones, 98%, leaving just over 1% contained in the teeth.
Calcium 10 mg percent is in the form of ions 5.5 milligrams (helps the body use water by osmosis) helps carry protein to use 4 milligrams and 0.5 mg to combine with mineral phosphate or citrate to maintain the pH balance of the blood.
If there is not enough calcium for these various uses, the thyroid gland secretes parathyroid hormone to pull calcium from the bones for use.
However, to use calcium from food, the body needs vitamin D for absorption. Calcium absorption and regulation of blood calcium levels occur in the small intestine during the digestion process.
Calcium VS Phosphorus and Magnesium
To maintain and build bone structure and new bone cells, calcium must work together with phosphorus, which requires a balance of calcium to phosphorus at a ratio of 2.5:1 along with other minerals that play a decreasing role, including magnesium, silicon, and boron.
When calcium is in the bloodstream and needs to combine with phosphate or citrate, calcium needs magnesium to help balance the pH of the blood, which affects the functioning of the blood, nervous, and muscular systems. and tissues to control the functioning of the heart, nervous system, and muscles
When in the process of osmosis or the diffusion of water molecules to nourish the cells. Calcium is in ionic form. Located outside the cell ( intracellular fluid compartment) Helps control water molecules with other minerals in the electrolyte group, including magnesium, potassium, sodium, and chloride.
Additionally, calcium is a mineral, and the best source of calcium that your body should get is from plants, including dark green vegetables like broccoli and spinach, as well as nuts and dairy products.
| Calcium source / group of green vegetables | Amount ( mg ) |
| spinach | 230 |
| Kale | 210 |
| parsley | 200 |
| 1 small bunch broccoli | 160 |
| Sweet Chard | 125 |
| Calcium source / Various groups of nuts and grains Any other | Amount ( mg ) |
| 1 cup boiled pinto beans | 100 |
| 1 tablespoon sesame | 70 |
| 1 cup boiled lima beans/black beans | 60 |
| 1 cup whole wheat flour | 50 |
| 1 cup cooked lentils/kidney beans | 50 |
| 1 cup oats | 40 |
| rice | 25 |
| ¼ cup boiled peanuts | 20 |
| pumpkin seeds | 20 |
| sunflower seeds | 10 |
| Calcium source / group of fish and marine plants | Amount ( mg ) |
| Sardines with bones, 3 ounces | 370 |
| Wakame seaweed 25 grams | 325 |
| Arame seaweed 25 grams | 290 |
| 4 ounces salmon | 285 |
| Kombu seaweed 25 grams | 200 |
| 3 ounces clams | 90 |
| 3 ounces smoked salmon | 10 |
| Calcium source / Dairy product group | Amount ( mg ) |
| 1 cup goat milk | 315 |
| 1 cup cow's milk | 290 |
| 1 cup yogurt | 270 |
| 1 cup cottage cheese | 230 |
| Butter made from cow's milk, 3 tablespoons | 45 |
Calcium + menu magnesium
Helps balance blood acidity
Banana blossom salad with fresh shrimp
ingredient
1 banana blossom head
10 fresh shrimp, deveined, deveined, and boiled
½ cup fried dried shrimp
1 cup finely pounded peanuts
Palm sugar 4 tablespoons
4 tablespoons fish sauce
½ cup soy milk
Tamarind juice 4 tablespoons
2 tablespoons lemon juice
4 tablespoons chili paste
coriander leaves
method
- Wash the banana blossoms well, cut them in half and toast over the fire until the outer shell is slightly burnt. Set aside to cool. Peel the banana blossom skin, pull out the small banana blossoms and thinly slice them crosswise.
- Mix palm sugar, fish sauce, soybean juice, tamarind juice, lime juice, and chili paste together to make a salad.
- Put the boiled shrimp into the salad dressing, followed by the dried shrimp heads and peanuts, mix well and place on a plate and garnish with coriander leaves.
Calcium + menu phosphorus
Helps build bone cells
Boil sweet bamboo shoots in cha-om soup.
ingredient
1 cup minced pork
2 cups sweet bamboo shoots, cut into thin pieces
1 cup of plucked civet leaves and shoots
1 cup fresh shiitake mushrooms
4 cups vegetable stock
2 tablespoons soy sauce
Curry ingredients
5 green and red chilies
3 small onions
4 small cloves of garlic
Shrimp paste ½ teaspoon
½ teaspoon of salt
method
- Pound or blend the curry paste until fine.
- Heat vegetable stock, add minced pork, boil over low heat until cooked, add curry paste, stir thoroughly, add bamboo shoots, continue cooking until cooked, add fresh shiitake mushrooms.
- Season with soy sauce, when boiling, add cha-om leaves, wait for boiling again, lift and drink in hot water, eat with steamed rice.
Calcium + menu Vitamin D
Helps with the absorption of calcium.
Salmon with basil on rice
ingredient
- 1 cup cooked brown rice
- Salmon, thinly sliced 100 grams
- Finely chopped basil leaves, 4 tablespoons
- 1 tablespoon finely chopped garlic
- 1 teaspoon finely chopped green chilli
- 1 tablespoon fish sauce
- 1 teaspoon soy sauce
- 1 teaspoon sugar
- 1 – 2 tablespoons lemon juice
- ½ teaspoon ground pepper
- ¼ teaspoon of salt
- 2 teaspoons olive oil
- 3 tablespoons vegetable oil
method
- Mix salmon with lemon juice, salt, ground pepper, 2 tablespoons of basil leaves and olive oil. Marinate well. Set aside for 10 minutes.
- Set a pan over low heat and fry the garlic with 1 tablespoon of vegetable oil. When it's fragrant, turn off the heat, add brown rice and stir until combined. Season with bird's eye chilli, fish sauce, soy sauce, sugar and the rest of the basil leaves. Mix well. Place on a plate.
- Fry the marinated fish with the remaining oil until cooked on both sides. Place it with rice mixed with basil and eat while hot.
Tip
The lime juice added during marinating will help keep the fish from smelling fishy.
First published Cheewajit Magazine