Las sales minerales tienen nutrientes que son imprescindibles para los seres humanos, la carencia de los mismos puede causar daños en el organismo. Sin lugar a dudas, una buena salud y un óptimo rendimiento corporal dependen en gran manera de la presencia de estos minerales en nuestro cuerpo.
En este artículo, conocerás los beneficios de las sales minerales para deportistas y qué importancia tienen las sales minerales en la salud general de las personas.
¿Qué son las sales minerales?
Las sales minerales son compuestos inorgánicos iónicos. Pueden cristalizarse o disolverse cuando se vinculan con otras moléculas. Son capaces de retener el agua que ingresa al cuerpo. La importancia de las sales minerales está en la acción que realiza para que el corazón funcione correctamente. Especialmente, las sales minerales y el deporte se complementan, ya que mejoran la contracción muscular correcta, controlan el impulso nervioso, conservan la salinidad, regulan la presión osmótica y el PH.
¿Cuáles son los tipos de sales minerales?
Las sales minerales son variadas por su naturaleza, pueden seleccionarse en:
- Sales precipitadas: Son indisolubles pero de carácter cristalino.
- Carbonato de calcio, da dureza a los huesos.
- Fosfato cálcico, está en la matriz ósea.
- Silicatos, presentes en los caparazones de los animales.
- Sales disueltas: Son solubles, tienen la capacidad de disolverse en agua y cumplen estas funciones:
- Equilibran internamente a los organismos vivos.
- Controlan y regulan el ingreso de agua con un concentrado de sales.
- Concentran a los iones que realizan la contracción del músculo o del impulso nervioso.
- Regulan la labor de las enzimas en el metabolismo.
- Vigilan los niveles de pH en el organismo.
- Sales asociadas a moléculas: Se unen a moléculas orgánicas y suborgánicas. Podemos encontrar a las sales fosfoproteínas y fosfolípidos.
- Las del grupo fosfato, relacionadas con proteínas, ácidos nucleicos y lípidos.
- Los iones ferroso o hierro se unen al grupo Hemo como la hemoglobina, mioglobina o citocromos.
- El magnesio actúa como blanco para los fotones.
- El cobalto, sintetiza la vitamina B12 y es necesario para la formación de la hormona de la tiroides (T3 y T4 o tiroxina).
Funciones de las sales minerales para los deportistas
Las sales minerales favorecen el rendimiento físico de los deportistas. Aportan a la hidratación de la piel mediante el sudor que eliminan. Las sales que se pierden en el entrenamiento físico son: sodio, potasio, yodo, calcio y zinc.
Los deportes de mayor impacto como una carrera pedestre, fútbol, natación, entre otros, pueden causar fatiga, calambres o arritmias cardíacas. Para mantener el organismo en estado óptimo, es necesario regular la ingesta de estos minerales de acuerdo a las necesidades de cada deportista y la actividad realizada.
¿Cuál es el valor nutricional de las sales minerales?
Las sales minerales son ricas en valor nutricional. Todo lo que aportan las sales minerales a nuestro organismo, es un estímulo eficaz para conseguir mayor rendimiento físico. Estos son los minerales que proporcionan las sales:
- Calcio. Fortalece a los huesos y los dientes, también es bueno para la contracción muscular y la coagulación sanguínea.
- Magnesio. Se relaciona directamente con el calcio, si ambos faltan pueden causar problemas en la salud. Asimismo, la alteración de magnesio puede derivar en calambres musculares.
- Sodio. Mantiene el equilibrio de los líquidos corporales. El consumo de agua debe ser moderado y el recomendado por profesionales, ya que si hay alteraciones de sodio puede ocasionar la hiponatremia del deportista.
- Potasio. Tiene un papel importante en el sistema nervioso y la actividad neuromuscular. La alteración de niveles de potasio deriva en calambres.
- Hierro. Transporta el oxígeno en las células sanguíneas. La falta de este nutriente puede causar cansancio o fatiga.
- Yodo. Aporta a la formación de hormonas tiroideas que regulan el metabolismo.
- Zinc. Cumple como antioxidante y colabora con la formación de tejidos y su cicatrización en caso de heridas.
¿Dónde se encuentran las sales minerales?
Las sales minerales están presentes en varios alimentos. Su ingesta debe regularse de acuerdo a la actividad deportiva que se desempeña. Algunos de los alimentos que contienen minerales son:
- Productos lácteos como queso, leche, yogurt; otros como espinacas, frijoles y sardinas contienen calcio.
- Las carnes rojas, el hígado y los frutos secos tienen hierro.
- Algunos derivados de la leche, las hortalizas, las proteínas de origen animal, las legumbres y ciertas frutas poseen magnesio.
- Varias verduras, carnes y plátano son ricos en potasio.
- Queso, carnes procesadas, vegetales enlatados y algunos condimentos contienen sodio.
- Sal yodada y pescados poseen yodo.
- Huevos, cereales y legumbres son ricos en zinc.
Asimismo, el consumo de los alimentos puede variar de acuerdo al menú diario, así que puedes poner a prueba tu creatividad. Lo ideal es seguir una dieta saludable acorde a las necesidades de cada deportista, siempre consultando con un profesional en nutrición.
No olvides consumir minerales en tu alimentación diaria, además de hidratarte constantemente, así tendrás un cuerpo sano y equilibrado. Si practicas un deporte de alto rendimiento, complementa tu dieta con sales minerales en comprimidos y potencia tu entrenamiento. La importancia de las sales minerales en los seres vivos es enorme, principalmente cuando se realiza bastante actividad deportiva.
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