Minerals are essential if you want to enable the proper functioning of your body. Some minerals are available in traces in our body, while others are represented more.
Each mineral has its own function inside the human body, and they work together in your benefit. As a result, a balanced nutrition is extremely important if you want to enable proper intake of all micronutrients into your body.
There are five major minerals in the human body – phosphorus, calcium, potassium, magnesium and sodium. Other minerals are only available in traces: copper, zinc, iron, manganese, iodine, selenium.
First of all, Calcium. It is an extremely important mineral for the growth of your teeth and bones, nerve signaling, muscle contractions and secretion of enzymes. Furthermore, too little calcium may lead to muscle cramps, lethargy, loss of appetite and also heart problems. The recommended daily value is 1000 mg. So eat more cheese, milk, yogurt, bok choy, broccoli, canned fish and dark leafy greens. Are they in your daily diet?
Magnesium is one of the most important minerals in the human body. It is essential for your nerve and muscle function, healthy immune system, and strong bones. Over 300 chemical reactions in a human body couldn’t be completed without the presence of magnesium. Magnesium deficit leads to muscle cramps and spasms, heart problems, hypertension, anxiety disorders, migraines, and osteoporosis. Your recommended daily value for magnesium is 400 mg. What to eat? Nuts, seeds, fish, dark leafy greens, avocados, yogurt, whole grains and dried fruit.
Its main roles are cell functioning, calcium regulation, bones and teeth strengthening, and ATP creation. A deficit of phosphorus will cause immune system problems, muscle pain, improper bone formation and lowered appetite. The recommended daily value is 1000 mg. Foods richest in phosphorus include beef, pork, Brazil nuts, shellfish, salmon, cheese, and seeds. Delicious, aren’t they?
Potassium has only one role in the human body – maintaining fluid and electrolyte balance. A deficiency will lead to hypertension, irritability, and fatigue. Recommended daily value is 3500 mg. Foods richest in potassium are beans, potatoes, dark leafy greens, yogurt, fish, avocados, bananas, and mushrooms.
Last in the group of major minerals is sodium. It has two important roles – maintenance of proper blood pressure and providing channels of nerve signaling. The deficit leads to vomiting and diarrhea. Your recommended daily value is 2400 mg. Foods high in sodium include salt, salads, sauces, bacon, pickles, instant soups, fast foods and canned snacks. Even if you eat unhealthy food, there is a small probability of sodium deficiency.
It is very important in the fight versus cancer and free radicals, just as for the proper function of thyroid gland. A deficiency leads to muscle and joint problems, unhealthy hair and thyroid gland problems. The recommended daily value is 70 micrograms. Foods richest in selenium include beef, pork, seeds, whole-wheat bread, tuna, oysters, and nuts.
It is important for healthy immune system, sense of smell, creating DNA, building proteins and creating enzymes. A deficiency leads to impotence, hair loss, eye and skin lesions and bad immunity. Recommended daily value: 15 mg. Eat more cocoa and chocolate, cashews, pumpkin seeds, spinach, wheat germ, beef and lamb and cooked oysters.
It is one of the most important minerals for your body – it regulates growth and metabolism. A deficiency leads to mental slowness, fatigue, lethargy, depression and weight gain. The recommended daily value is 150 micrograms. Foods richest in iodine are fish sticks, shrimps, milk, baked potatoes, iodized salt and dried seaweed. Take some action and include them in your diet, if needed.
Iron is the most essential of all minerals – it regulates bloodstream circulation and transports oxygen in the human body. The deficit can lead to anemia or organ failure. Nobody wants that, do you? The recommended daily value is 18 mg. Foods richest in iron include whole grains, beans and lentils, beef and lamb, nuts, seafood, chicken liver and pumpkin seeds.
It is important for bone and connective tissue production and for the fight versus free radicals. A deficit leads to anemia, maybe joint pain or lowered immunity. The recommended daily value is 2 mg. Foods richest in copper includes dried fruit, beans, nuts, seeds, mushrooms, raw kale, and oysters.
It is important for nutrient absorption, enzyme function, bone development, and wound healing. Deficiency leads to unhealthy bones, joint pain, and fertility. Finally, this is of most importance for women who plan to have children! The recommended daily value is 2 mg. Eat more fish, beans, tofu, bread, seeds, nuts, and seafood.
Let’s count again the eight minerals thought to be the essential ones for the human body – calcium, copper, iron, potassium, phosphorus, magnesium, selenium and zinc. The foods richest in essential minerals? Once again, your diet should include mushrooms (they offer you 4 of the 8 minerals), shellfish (5/8), fish (5/8). Or veggies like seeds (5/8), dark leafy greens (6/8), beans and lentils (6/8) and nuts (7/8). Keep them in your mind every day and meal!