Iron can be classified into two different groups:<\/p>\n
- \n
- Heme iron<\/strong>: this type of iron is part of myoglobin and hemoglobin (+60% of total iron). Iron obtained from animal sources is classified as heme iron.<\/li>\n
- Non-heme iron<\/strong>: it is found in enzymes involved in oxidative metabolism. It is found mainly in plant-based sources.<\/li>\n<\/ul>\n
What are its main functions?<\/h3>\n
Among the main and most notable functions in which iron participates, we can highlight:<\/p>\n
- \n
- It is involved in the transport of oxygen<\/strong>.<\/li>\n
- It is essential for the formation of hemoglobin<\/em>.<\/li>\n
- It participates in the process of converting ADP into ATP.<\/li>\n
- It is part of myoglobin<\/strong>.<\/li>\n<\/ul>\n
Sources of iron:<\/h3>\n
- \n
- Liver.<\/li>\n
- Red meat.<\/li>\n
- Eggs.<\/li>\n
- Turkey.<\/li>\n
- Legumes, nuts, leafy vegetables. The type of iron present in these foods is found in its non-heme form. Therefore, to improve its absorption, it is recommended to combine them with a source of vitamin C so that it is transformed into heme iron.<\/li>\n<\/ul>\n
Daily recommendations?<\/h3>\n
The recommended daily intake may vary depending on age, physiological status, sex, etc.<\/p>\n
As a general rule, it is recommended that men consume at least 8 mg per day, and women at least 18 mg. This amount is set slightly higher due to the iron losses caused by menstruation<\/strong>.<\/p>\n
![\"mineral](\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/82.jpg\")
<\/p>\nPhosphorus:<\/h2>\n
What is it?<\/h3>\n
Phosphorus is a mineral found mainly in the bones, and it can account for 1% of body weight. Phosphorus is closely related to calcium.<\/p>\n
Metabolism:<\/strong><\/p>\n
The metabolism of this mineral takes place in the bones, kidneys, and intestines. In addition, it is regulated by 3 different hormones:<\/p>\n
- \n
- Vitamin D3, which is transformed into hormone D3: it promotes the absorption of this mineral, increases its absorption, and acts in the homeostasis process.<\/li>\n
- Calcitonin: when found at an elevated level, it decreases phosphate absorption at the renal level.<\/li>\n
- PTH: it is responsible for its destruction and excretion through urine.<\/li>\n<\/ul>\n
What are its main functions?<\/h3>\n
As for the functions of phosphorus, the following stand out:<\/p>\n
- \n
- It acts as a pH regulator<\/strong> and participates in acid-base balance.<\/li>\n
- It is part of cell walls<\/strong> and is part of nucleic acids.<\/li>\n
- It is the main component of bones.<\/li>\n
- It is part of energy metabolism<\/strong>. It is found together with ATP molecules.<\/li>\n
- It is essential in the activation of certain enzymes.<\/li>\n<\/ul>\n
Sources of phosphorus:<\/h3>\n
It is found in foods with a high protein content, for example:<\/p>\n
- \n
- Meat: chicken, pork, turkey, and beef<\/li>\n
- Fish: salmon, cod, sardines<\/li>\n
- Dairy products such as cheese<\/li>\n
- Eggs<\/li>\n
- Nuts: pistachios, pine nuts, almonds, walnuts<\/li>\n
- Legumes: soybeans, lentils.<\/li>\n<\/ul>\n
Daily recommendations?<\/h3>\n
An intake of between 800\u20131200 mg of phosphorus per day is recommended.<\/p>\n
![\"Protein-rich](\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2023\/03\/83.jpg\")
<\/p>\n\n\n
- It is part of cell walls<\/strong> and is part of nucleic acids.<\/li>\n
- It acts as a pH regulator<\/strong> and participates in acid-base balance.<\/li>\n
- It is essential for the formation of hemoglobin<\/em>.<\/li>\n
- Non-heme iron<\/strong>: it is found in enzymes involved in oxidative metabolism. It is found mainly in plant-based sources.<\/li>\n<\/ul>\n