Micronutrients such as vitamins and minerals are essential for the body’s proper functioning. A healthy, nutritional diet is usually enough to meet the essential vitamin and minerals requirements of most people.
Why is mineral content so important? Minerals are essential for our teeth, bone, body fluids and tissues. They also support the health of our muscles, nerves, and bones. Minerals are essential for maintaining cardiovascular health, regulating muscle tone and supporting nerve function. Minerals are also essential in making compounds that carry out even more important tasks, such as digestion, preparing your body for flight or fight, arousal, etc. List is endless.
In terms of nutrition, there are two additional categories for minerals: macro minerals and micro-minerals. Calcium, magnesium, potassium, sodium and other macro minerals are included in the macro mineral category. These minerals are usually required in larger quantities by our bodies. Our bodies require micro minerals only in trace quantities. Iron, zinc, chromium and selenium are all micro minerals.
Minerals are less susceptible to degradation by heat and light, unlike vitamins. They can retain their nutritional value even after cooking, such as boiling, baking and steaming.
Mineral salts are the source of minerals used in common dietary supplement. Mineral salts are minerals that have a molecule attached, such as a picolinate molecule, a carbonate molecule, a citrate atom, or a sulfate atom.
You might find it difficult to incorporate the required minerals and vitamins into your diet. Pregnant women, for example, must take folic acids supplements throughout their pregnancy. Some pregnant women or nursing mothers may also require vitamin D supplements. In these cases, you can add micronutrients to your diet, such as USANA’s Cellsentials, which will meet all of your body’s mineral, vitamin, and antioxidant needs.
We will discuss some essential minerals and how to include them in your diet.
Calcium
Calcium is the most abundant mineral in the human body. Calcium makes up 1.5-2% of the total weight of the body and is found in bones. The primary functions of calcium are to maintain healthy bones and teeth, regulate cardiovascular function and regulate enzyme activity.
Calcium-rich plant foods and dairy are a great way to include it in your diet. Milk, yogurt, some types of cabbage, spinach and tofu are all calcium-rich foods. Dairy products are the primary source of calcium, so people who follow a dairy-free lifestyle must take supplemental calcium.
Children can suffer from severe effects of calcium deficiency, including growth retardation and deformed bones. Adults with low calcium levels may experience muscle spasms and heart arrhythmias. They can also develop osteoporosis. Low calcium also leads to poor bone growth, which makes them more prone to breakage.
Iron
Iron is the most important mineral for the human body. Iron is essential for oxygenating red blood cells and respiration. According to estimates, 25 percent of the world’s population is iron-deficient. Iron deficiency in children and pregnant women is the most common cause of anemia worldwide. Iron deficiency can also cause fatigue and degeneration of cell tissues.
Iron-rich foods include eggs, meat, green vegetables and apples. Iron supplements are best taken with food, as iron can upset the digestive system.
Magnesium
Magnesium is the most important mineral for biochemical reactions in the human body. Magnesium plays a vital role in approximately 300 metabolic reactions within the body. This micronutrient is also important for regulating heart rhythms. Nutritional surveys reveal that most people only consume 200-300mg of magnesium per day.
Magnesium-rich foods such as fruits, whole grains and those infamous leafy vegetables that no one likes can help you reach your daily magnesium requirement.
Did you know nearly half of Americans don’t meet their daily magnesium requirements? You can test for magnesium deficiency if you are concerned that you may fall into this category.
Magnesium deficiency can cause serious health problems, such as heart disease.
Zinc
Zinc is essential to the health of humans and animals alike! Memory and cognition are dependent on zinc in our brains. It also helps in the production of T3, a thyroid hormone essential to our bodies. Zinc is involved in over 200 enzyme reactions that are part of our metabolic process. Zinc also plays a vital role in maintaining a healthy immune system, healing wounds and skin, and supporting growth and development.
Zinc-rich foods include meat, eggs, seeds and seafood. Oysters are rich in zinc and selenium which helps thyroid hormone production.
Zinc is found in many foods. However, it can be difficult to absorb due to the body’s functions and diet. Zinc deficiency may cause loss of taste and smell, an impaired immune system, or delayed sexual maturity.
Potassium
Do you want to maintain your New Year’s Resolution of leading a healthy life? Begin by meeting your potassium needs. This nutrient regulates multiple functions that are vital to life. Experts do not recommend taking additional potassium supplements because even a small chemical imbalance can cause serious consequences.
Most healthy foods contain potassium, such as dairy products, fruits, meats, vegetables, poultry and potatoes. The banana is a great source of potassium. Most people’s potassium levels are healthy to moderate if they don’t have any serious health problems, like kidney failure.
Phosphorous
The body also contains a significant amount of phosphorus. A healthy diet, like potassium, can provide sufficient amounts of this nutrient. Almost all foods, including soft drinks, contain phosphorus. Deficits in phosphorus are rare, if they ever occur. Although it is rarely necessary, some nutritional supplements contain trace amounts of the mineral phosphorous.
Manganese
Manganese is essential to a healthy diet. This mineral, like other minerals, is also important for biochemical and enzyme reactions in the body.
Manganese is found in tea leaves, whole grains and nuts. So, go grab a cup of tea! Manganese is even used by some black tea brands as a way to market to the logical side of consumers. Manganese’s indispensable nature means that the daily recommended value is 2 mg. Most multivitamins and mineral supplements are able to provide this amount.
In Essence
It can be difficult to understand how our bodies work and what they need. Paying attention to the needs of your body can solve many life problems. What is the first step? Make sure that you have a healthy diet with adequate amounts of essential vitamins and minerals. This article provides information on the essential minerals that our bodies need and how to incorporate them into one’s diet. Our bodies require calcium, iron, zinc, potassium and other minerals to function properly and maintain health. To incorporate minerals into your diet, focus on eating a wide variety of fruits, grains, eggs and nuts, as well as meats, dairy products, leafy greens, and nuts. If you are having trouble consuming a certain mineral in your diet, supplements may be a good option.
