One of the most common ways to cool, refresh and quench thirst is of course mineral water.
Origin of mineral water
Mineral water comes from groundwater reservoirs. However, unlike tap water, it does not undergo chemical purification processes from its mineral content and chlorination processes.
For this type of water, there is a special regulation and certain standards for its approval and use. So, this water, as the name implies, contains different amounts of dissolved minerals.
Specifically, depending on the source, it contains calcium, magnesium, sodium, etc.
So, can we consider it better than ordinary water?
Apart from its refreshing and cooling effect, does mineral water offer additional beneficial effects for the body? Are there any risks?
In today’s article, we will find out the benefits of mineral water.
Let us first distinguish what is the difference between ordinary and mineral water.
Plain vs mineral water
Every living organism needs water to perform its physiological functions. Water is the most important source of life for all of us.
But water also carries with it certain nutrients that are essential for the body, such as minerals.
Based on what parameters can we compare ordinary and mineral water?
According to the data so far, the differences are not so significant. Both mineral and tap water have a certain mineral content.
Both go through some sort of purification process. It can be said that their main difference is in the number of minerals they contain.
Mineral water by definition has a higher percentage of mineral. Although the mineral waters also differ from each other in quality, ie the manner and intensity of processing.
Plain water
Plain water is chlorinated because chlorine is destructive to bacteria and other pathogenic contaminants that are potentially present in the water.
Within the limits to which it is added to water, it is considered safe.
When these limits are exceeded, chlorine can be dangerous, especially for those with kidney and heart disease.
Plain tap water is considered hard due to its certain mineral content, while bottled water is considered soft.
There is information that the mineral content of tap water can be harmful.
However, there are not enough arguments for that, except for people who have certain diseases, such as kidney disease.
Thus, the various water filters that promise “completely healthy water” can be said to be less useful for the general population.
Mineral water
Mineral water, in order to be put on the market, must meet certain safety criteria. Even such water should have a minimum limit of concentrations of different minerals.
Most often, mineral waters contain higher concentrations of dissolved minerals.
Minerals present in the mineral water:
- calcium
- magnesium
- potassium
- sodium
- bicarbonates
- iron
- zinc
Many people prefer carbonated water for less processing.
However, it should be noted that mineral water is also subject to various processes.
For example, adding or subtracting CO2, the gas responsible for carbonation, eliminating toxic elements such as arsenic, etc.
Benefits of mineral water for our health
Let’s find out together what is best mineral water benefits for our health,
For better muscle tone
Consuming mineral water also helps prevent muscle cramps and “lubricate” the joints. Good hydration provides much better performance.
Provides greater endurance during physical activity and greater muscle strength.
Mineral water nourishes the skin
Dehydration makes deeper and more visible wrinkles, but also other skin imperfections. Water, and especially natural mineral water, is more effective than any moisturizer because it hydrates the skin cells from the inside, giving the skin more tension and a younger-looking face.
In addition, mineral water cleanses the skin and improves blood circulation, making the face brighter and cleaner.
Mineral water is a good source of magnesium
Magnesium is an important macromineral, crucial for the work of over 300 enzymes that are involved in various biochemical reactions of the body.
Magnesium is extremely important for the health of bones, heart, nervous system and muscles, etc.
The amount of magnesium can vary depending on the mineral water and it ranges from 1mg / L, up to over 120mg / L.
The recommended daily allowance of magnesium, for example, is about 300mg for women and 400mg for men.
According to statistics, a large part of the population does not get enough magnesium.
In its absence can occur symptoms such as loss of appetite and fatigue, to the point of tingling in the extremities, muscle cramps, and increased risk of some diseases in the bottom line.
Mineral water can lower blood pressure
As we said before, low magnesium levels can lead to various problems. One of them is high blood pressure and irregular heart rhythm.
Thus, mineral water that is rich in magnesium is the right solution. It can successfully reduce the risk of cardiovascular disease.
In addition, potassium, a mineral that is even more deficient in the population, can have a similar effect to magnesium. Potassium is also present in most mineral waters.
An interesting small study of 70 volunteers with borderline hypertension was performed.
The results showed that drinking 1 liter of mineral water per day can successfully reduce blood pressure.
Better circulation
Minerals play a major role again for better circulation. The high content of calcium, magnesium, and potassium in the mineral water, contributes to improved circulation.
Calcium, along with magnesium, is key to maintaining a proper heart rhythm.
Stronger bones by consuming mineral water
In addition to its role in heart health, calcium is a key mineral when it comes to bone health and metabolism.
In all of us after the age of 20, the loss of bone tissue begins to intensify. As the years go by it gets faster than recovery.
Eventually, this results in weaker bones. This is especially true for older groups of citizens.
Therefore, eating foods rich in calcium helps us to have healthier bones, and drinking mineral water contributes to this goal.
A 2017 study compared the body’s absorption of calcium from food, supplementation, and mineral water.
The conclusion is very important for all of us. And that is that mineral water with high calcium content can contribute to providing calcium that is usable for the body.
In addition, magnesium is important for bone health, with which we have already mentioned that it is rich in mineral water.
One study found that women who consumed larger amounts of magnesium (above 420mg per day) had higher bone density than those who consumed less.
Mineral water is a real hair elixir
It is little known that proper hydration is good for both the health and the beauty of the hair.
Hydration is important because it helps prevent itching and irritation of the scalp and speeds up the healing of rashes and redness on the scalp.
In addition, washing your hair with mineral water or at least using mineral water for the last rinse is a very simple method for softer and shinier hair.
Namely, tap water is often saturated with chlorine and limestone, substances that negatively affect the health of the hair and make it hard and dull.
For the last rinse of hair after washing, carbonated mineral water is ideal because it cleans and removes grease better than shampoo.
Improved digestive health and help with constipation
Optimal levels of magnesium in the body are of great importance, as you concluded in today’s article.
Magnesium also provides prevention of constipation and improved general digestive health.
This mineral acts on the better absorption of water in the intestines.
This results in better fecal consistency and allows it to pass properly through the digestive tract.
In addition, studies show that drinking mineral water containing magnesium sulfate and sodium sulfate leads to an increased frequency of muscle contraction in the intestines.
Simply put, this is especially important for people who often suffer from constipation.
Enjoy mineral water and lose weight
This is exactly how mineral water can help you to have a better body shape.
If consumed on an empty stomach, acidic water also creates a feeling of satiety. So it can be a good ally if you are on a diet or want to lose weight.
The important thing to note is that you should avoid those waters that have added sweeteners.
How to choose which mineral water to drink?
Now maybe we are all wondering together which mineral water to choose?
When choosing mineral water there is one basic and main rule: the more active the inflammatory processes in the digestive tract, the lower the mineralization should be, as well as the dose.
In the case of chronic gastritis with reduced secretion, carbon dioxide and bicarbonate waters with chlorine and sodium ions help.
In case of increased secretion, hydro carbonate-sulfate, and hydro carbonate-sodium, without organic matter and gases.
When we have problems with obesity, water with a higher content of sulfates, chlorine, and magnesium is recommended.
In case of diabetes, you should drink mineral water with a higher content of zinc, copper, and hydrocarbons.
The latter change the acid-base balance of urine and can be used in chronic cystitis and to reduce the formation of kidney stones.
Magnesium water reduces stress, and thanks to the influence of intestinal motility – helps in case of constipation.
It is best to buy medicinal mineral water in a pharmacy in a dark green glass bottle, three or four days after packaging – this is how the healing properties are best preserved.
One or a maximum of two glasses of mineral water during the day is best for our health.
This amount will maximally improve our health, without having negative effects from its consumption.
What do nutritionists and the FDA say about mineral water?
The US Food and Drug Administration, the FDA, says everything called mineral water must come from a geologically and physically protected groundwater source.
Also, minerals and other natural elements must be in the composition of water and not added later.
These minerals vary depending on the location of the water source.
“Not all water is the same. “There should be a higher concentration of minerals or a combination of different minerals, such as iron, calcium, or sodium,” explains dietitian Nora Mino.
But it is also different from “ordinary” water because it has certain health benefits.
“Mineral water contains substances necessary for health, such as calcium, which we need to maintain bone and heart health,” said dietitian Abby Gelman, adding that previous research had shown that women who drank calcium-rich mineral water had better bone density. and spine.
Are there any potential dangers of consuming mineral water?
In general, no healthy individual should have problems.
Although potentially, some kind of problems are possible for everyone, you must be careful with the quantities that are consumed.
There are no fully relevant data on the more serious dangers of overdosing on mineral water.
Nausea and belching may occur due to the content of carbon dioxide in its composition.
People who have problems with low sodium or calcium intake should avoid mineral water.
Mineral water can “erode” tooth enamel or tooth enamel and thus damage them.
Microplastic particles may be a problem in the long run, but studies still do not have definitive conclusions about their exact effect.
Most of the mineral water is sold in plastic bottles, which is risky for the environment. Therefore, the best advice is to buy mineral water in a glass.
Conclusion
Mineral water has many benefits that we do not get by consuming plain water.
One to two glasses of mineral water a day we recommended for the best effects on our health. It contains calcium, magnesium, sodium, and other ingredients.
Consuming mineral water helps with the health of bones, heart, nervous system, muscles, and other benefits.
In principle, mineral water does not pose any particular risks to our health, although it can cause nausea and erosion of tooth enamel.
Finally, mineral water brings benefits that we should use to preserve and improve our health.
Sources:
- Magnesium Fact Sheet for Health Professionals-https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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Mineral water intake reduces blood pressure among subjects with low urinary magnesium and calcium levels-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535900/
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Calcium Bioavailability from Mineral Waters with Different Mineralization in Comparison to Milk and a Supplement-https://pubmed.ncbi.nlm.nih.gov/28628402/
