Oligoelementi: i minerali essenziali per il nostro organismo (seconda parte)

oligoelementi 2

Qualche giorno fa abbiamo cominciato ad illustrarvi le caratteristiche dei principali oligoelementi; oggi scopriremo quali sono gli altri sette minerali indispensabili per il benessere del nostro organismo e quali alimenti li contengono, in modo da poterli integrare nella dieta. È importante che fra di essi ci sia un perfetto equilibrio, in altre parole, un eventuale eccesso, come pure una carenza, provocano condizioni di disordine organico; del resto, in un organismo sano regna un equilibrio perfetto, ed è l’alterazione di questa condizione a determinare uno stato di malattia.

Magnesio. Il magnesio è il complemento del calcio, entrambi questi minerali sono indispensabili per lo sviluppo delle ossa e dei denti. Mentre il calcio favorisce la contrazione muscolare, il magnesio ne favorisce la decontrazione, da qui la sua importanza per le cellule cardiache; l’eccesso di uno può provocare la carenza dell’altro; inoltre, il magnesio consente un miglior utilizzo della vitamina B6. Il fabbisogno giornaliero di magnesio varia da 300 a 500 mg ed contenuto nelle nocciole, nella soia, nei cereali integrali, nel sesamo e nelle verdure verdi ad eccezione degli spinaci.

Manganese. Questo minerale è importante nei processi enzimatici responsabili dello sviluppo osseo e della lubrificazione delle articolazioni. Gli alimenti che lo contengono sono: verdure verdi, barbabietole, frumento, tuorlo d’uovo, nocciole e semi.

Potassio. La carenza di potassio determina stati di affaticamento, disordini del ritmo cardiaco, crampi ed eccessiva spossatezza; il giusto fabbisogno giornaliero si aggira sui 200 mg, e per raggiungerlo basta assumere frutta e verdura, germe di grano, cereali integrali, nocciole, banane e avocado.

Rame. Il rame svolge una funzione di fondamentale importanza, perché permette la fabbricazione dei globuli rossi indispensabili per il trasporto dell’ossigeno; interviene, inoltre, nella produzione di una sostanza fondamentale per il sistema nervoso, ed utile anche a livello delle articolazioni. Le fonti alimentari del rame sono: ostriche, cereali, frutta secca, mandorle, fave e verdure verdi.

Selenio. Il selenio svolge importanti funzioni nella difesa del sistema immunitario, del sistema cardiovascolare e favorisce il ricambio cellulare combattendo l’invecchiamento precoce. Gli alimenti che lo contengono sono: lievito di birra, cereali integrali, germe di grano, broccoli, aglio, cipolla, pomodori, prodotti caseari, merluzzo, ostriche, tonno e aringhe.

Sodio. Viene da sempre utilizzato in abbondanza per la conservazione delle carni e degli alimenti, e sebbene risulti indispensabile per la vita umana, un eccesso di sodio non deve essere sottovalutato, tanto più che viene sempre più spesso utilizzato nell’industria alimentare, sia per conservare i cibi, sia per soddisfare esigenze di gusto indirizzate ad un’accentuazione del salato. L’eccedenza di sodio porta a numerosi disturbi tra i quali: ritenzione idrica, aumento di peso, ulcera e gastrite.

Zinco. Lo zinco ha un’azione benefica sull’acne, sulle smagliature e sulle unghie; si trova nei piselli, negli spinaci, nei frutti di mare, nei cereali integrali, nei funghi e nel lievito di birra; il fabbisogno giornaliero di zinco è di 15 mg.

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