{"id":1523,"date":"2023-03-28T08:14:39","date_gmt":"2023-03-28T08:14:39","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/?p=1523"},"modified":"2023-05-26T09:25:57","modified_gmt":"2023-05-26T09:25:57","slug":"propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/","title":{"rendered":"Propiedades de los minerales: Hierro y F\u00f3sforo. Funciones y recomendaciones. Parte 2"},"content":{"rendered":"<p>Continuando con uno de los art\u00edculos anteriores acerca de las propiedades y caracter\u00edsticas de los minerales en el organismo, en este post continuamos explicando las propiedades del hierro y del f\u00f3sforo.\u00a0 Recuerda que los minerales son compuestos que, junto con las vitaminas forman parte de los micronutrientes, y que son esenciales para llevar a cabo un gran n\u00famero de funciones fisiol\u00f3gicas en el organismo.<\/p>\n<h2>El hierro:<\/h2>\n<h3>\u00bfQu\u00e9 es?<\/h3>\n<p><a href=\"https:\/\/es.wikipedia.org\/wiki\/Hierro\">El <strong>hierro<\/strong><\/a> es un <strong>mineral<\/strong> necesario para llevar a cabo un gran n\u00famero de funciones relacionadas con el <a href=\"https:\/\/www.lifepronutrition.com\/es\/vitaminas-minerales\/minerales\/\">transporte de ox\u00edgeno, el crecimiento etc<\/a>.<\/p>\n<p>El hierro puede clasificarse en dos grupos diferentes:<\/p>\n<ul>\n<li><strong>Hierro Hemo<\/strong>: este tipo de hierro forma parte de la mioglobina y de la hemoglobina (+60% del hierro total). El hierro que se obtiene de fuentes de origen animal se clasifica como hierro hemo.<\/li>\n<li><strong>Hierro no hemo<\/strong>: se encuentra en enzimas que participan en el metabolismo oxidativo. Se encuentras principalmente en fuentes de origen vegetal.<\/li>\n<\/ul>\n<h3>\u00bfCu\u00e1les son sus principales funciones?<\/h3>\n<p>Entre las principales y m\u00e1s destacadas funciones en las que participa el hierro, podemos destacar:<\/p>\n<ul>\n<li>Interviene en el transporte de <strong>ox\u00edgeno<\/strong>.<\/li>\n<li>Es esencial para la formaci\u00f3n de <em>hemoglobina<\/em>.<\/li>\n<li>Forma en el proceso de convertir ADP en ATP.<\/li>\n<li>Forma parte de la <strong>mioglobina<\/strong>.<\/li>\n<\/ul>\n<h3>Fuentes de hierro:<\/h3>\n<ul>\n<li>H\u00edgado.<\/li>\n<li>Carnes rojas.<\/li>\n<li>Huevos.<\/li>\n<li>Pavo.<\/li>\n<li>Legumbres, frutos secos, verduras foli\u00e1ceas. El tipo de hierro presente en estos alimentos se encuentra en su forma no hemo. Por ello, para mejorar su absorci\u00f3n, se recomienda combinarlos con alguna fuente de vitamina C para que este sea transformado a hierro hemo.<\/li>\n<\/ul>\n<h3>\u00bfRecomendaciones diarias?<\/h3>\n<p>La ingesta diaria recomendada puede variar en funci\u00f3n de la edad, estado fisiol\u00f3gico, sexo de la persona etc.<\/p>\n<p>Por norma general, se recomienda consumir como m\u00ednimo 8mg al d\u00eda para los hombres, y en mujeres 18mg m\u00ednimo. Esta cantidad se establece ligeramente superior debido a las p\u00e9rdidas de hierro que la <strong>menstruaci\u00f3n<\/strong> conlleva.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1858 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82.jpg\" alt=\"propiedades de los minerales\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n<h2>El f\u00f3sforo:<\/h2>\n<h3>\u00bfQu\u00e9 es?<\/h3>\n<p>El f\u00f3sforo es un mineral que se encuentra principalmente en los huesos, y que puede llegar a representar el 1% del peso corporal. El f\u00f3sforo esta muy relacionado con el calcio.<\/p>\n<p><strong>Metabolismo:<\/strong><\/p>\n<p>El metabolismo de este mineral se lleva a cabo en los huesos, en los ri\u00f1ones e intestino. Adem\u00e1s, est\u00e1 regulado por 3 diferentes hormonas:<\/p>\n<ul>\n<li>Vitamina D3 que es transformada en hormona D3: favorece la absorci\u00f3n de este mineral, incrementa su absorci\u00f3n y act\u00faa en el proceso de homeostasis.<\/li>\n<li>Calcitonina: en caso de encontrarse en un valor elevado, disminuye la absorci\u00f3n a nivel renal de los fosfatos.<\/li>\n<li>PTH: se encarga de la destrucci\u00f3n y excreci\u00f3n a trav\u00e9s de la orina.<\/li>\n<\/ul>\n<h3>\u00bfCu\u00e1les son sus principales funciones?<\/h3>\n<p>En cuanto a las funciones del f\u00f3sforo, destacan:<\/p>\n<ul>\n<li>Act\u00faa como <strong>regulador del pH<\/strong> y participa en el equilibro \u00e1cido-base.<\/li>\n<li>Forma parte de las <strong>paredes celulares<\/strong> y es parte de los \u00e1cidos nucleicos.<\/li>\n<li>Componente principal de los huesos.<\/li>\n<li>Forma parte del <strong>metabolismo energ\u00e9tico<\/strong>. Se encuentra junto con las mol\u00e9culas de ATP.<\/li>\n<li>Esencial en la activaci\u00f3n de ciertas enzimas.<\/li>\n<\/ul>\n<h3>Fuentes de f\u00f3sforo:<\/h3>\n<p>Se encuentra en alimentos con alto contenido en prote\u00edna, por ejemplo:<\/p>\n<ul>\n<li>Carnes: pollo, cerdo, pavo y ternera<\/li>\n<li>Pescados: salm\u00f3n, bacalao, sardinas<\/li>\n<li>L\u00e1cteos como el queso<\/li>\n<li>Huevos<\/li>\n<li>Frutos secos: pistachos, pi\u00f1ones, almendras, nueces<\/li>\n<li>Legumbres: soja, lentejas.<\/li>\n<\/ul>\n<h3>\u00bfRecomendaciones diarias?<\/h3>\n<p>Se recomienda una ingesta de entre 800-1200 mg de f\u00f3sforo al d\u00eda.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1859 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83.jpg\" alt=\"Alimentos proteicos ricos en f\u00f3sforo\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;1523&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;168&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;4\\\/5 - (168 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;105.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 105.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            4\/5 - (168 votos)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Continuando con uno de los art\u00edculos anteriores acerca de las propiedades y caracter\u00edsticas de los minerales en el organismo, en este post continuamos explicando las propiedades del hierro y del f\u00f3sforo.\u00a0 Recuerda que los minerales &#8230; <a title=\"Propiedades de los minerales: Hierro y F\u00f3sforo. Funciones y recomendaciones. Parte 2\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/\" aria-label=\"M\u00e1s en Propiedades de los minerales: Hierro y F\u00f3sforo. Funciones y recomendaciones. Parte 2\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":1857,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[4],"tags":[],"ppma_author":[364],"class_list":["post-1523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitaminas-y-minerales","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Propiedades de los minerales - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Propiedades de los minerales: Hierro y F\u00f3sforo. \u2714 Aqui esta toda la informaci\u00f3n necesaria que buscabas \u25ba\u25baENTRA\u25c0\u25c0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Propiedades de los minerales - Blog Life Pro Nutrition\" \/>\n<meta property=\"og:description\" content=\"Propiedades de los minerales: Hierro y F\u00f3sforo. \u2714 Aqui esta toda la informaci\u00f3n necesaria que buscabas \u25ba\u25baENTRA\u25c0\u25c0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Life Pro Nutrition\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-28T08:14:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-26T09:25:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/81.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1240\" \/>\n\t<meta property=\"og:image:height\" content=\"550\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lucia Ferrer Tellez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lucia Ferrer Tellez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":[\"Article\",\"BlogPosting\"],\"@id\":\"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.lifepronutrition.com\/blog\/vitaminas-y-minerales\/propiedades-de-los-minerales-hierro-y-fosforo-funciones-y-recomendaciones-parte-2\/\"},\"author\":{\"name\":\"Lucia Ferrer Tellez\",\"@id\":\"https:\/\/www.lifepronutrition.com\/blog\/#\/schema\/person\/9d899072a39ff4342d1290c1dabe7833\"},\"headline\":\"Propiedades de los minerales: Hierro y F\u00f3sforo. 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