Just like vitamins, minerals play a big part in numerous body processes. They affect the way vitamins work, and are required for the creation of certain enzymes and hormones that the body needs to work properly.
Lack of minerals can result in several serious health problems, which is why you should always try to achieve mineral balance. Here’s a list of the minerals you need on a daily basis and where to find them:
1. Calcium
Calcium is important for the bones, teeth and muscles, as well as for the proper function of the nervous system and heart. Lack of calcium weakens the bones and causes swelling in the joints. To add more calcium in your diet, eat mangoes, almonds, walnuts, carrots, cabbage, sunflower seeds and green vegetables as well.
2. Magnesium
Magnesium allows proper function of the nerves and muscles. It is responsible for transferring sugar to energy and helping the body burn fats. Magnesium has a relaxing effect as well and can reduce stress and anxiety. When the body lacks magnesium, you may experience muscle cramps, loss of appetite and certain sleeping disorders. You can find magnesium in bananas, potatoes, dark green veggies, dry fruit and various nuts and seeds.
3. Potassium
Potassium is highly important for the regulation of blood pressure and for achieving fluid and electrolyte balance. Potassium deficiency is a big problem which causes symptoms such as high blood pressure and weight gain. To regulate your potassium levels, eat more mushrooms, avocado, bananas, tomatoes, melons and peaches.
4. Phosphorus
Phosphorus is very important for our nerve impulses, muscles and bones, as well as for proper heart and kidney function. This essential mineral can be found in abundance in whole grains, fruit and different nuts and seeds.
5. Iodine
Two thirds of the iodine in our body is located in the thyroid, which relies on the mineral to work properly. Not enough iodine in the body can disrupt your hormonal balance and harm the integrity of your teeth, nails, skin and hair.
When the body lacks iodine, you will start gaining weight and lose energy, and you may experience insomnia as well. Cereal, tomatoes, blueberries and strawberries contain a high amount of iodine, and the mineral can also be found in regular table salt.
6. Iron
Iron is very important mineral that our body needs. Most of the iron in our bodies binds to hemoglobin, and lack of the mineral can cause hair loss, pale and rough skin, concentration problems and anemia. To boost your iron levels, consume dry raisins, cherries, raspberries, spinach, beans, nuts and seeds and broccoli more frequently.
7. Zinc
Zinc plays a big part in over 300 chemical reactions in our brain. Not consuming enough of it can cause white spots on our nails, and the mineral can be found in mushrooms, peas, pumpkin seeds and spinach.
8. Selenium
Selenium regulates the function of the thyroid and keeps the immune system healthy as well. The mineral is found in most types of organic meat, but if you’re a vegetarian, you can find it in brazil nuts. However, don’t eat too much of them, as these nuts can have negative consequences on your health.
9. Chrome
Chrome plays a vital part in our metabolism and can be found in herbs and vegetables.
10. Fluorine
Fluorine keeps the teeth and bones healthy and strong. Fluorine deficiency has been known to cause weakened eyesight and raises the risk of infections as well. Although important, consuming too much of this mineral might lead to certain health problems. Fluorine can be found in avocado, pickles, cucumbers, sunflower seeds, spinach, tomatoes and garlic.
