Minerals are essential for a healthy body. They are involved in many biochemical processes and play a vital role in maintaining optimum health. Minerals are critical to the proper functioning of some of the most crucial parts of the body, including the immune system, nervous system, endocrine system, and more. While their are many diets that can be used to get Minerals into your blood stream, like vegan, carnivore diet or even the lion diet. (check out this “lion diet vs carnivore” breakdown to find out more about those last two). It’s important to look at the fundamentals and basic principles of what minerals are and why they’re important. Moreover, a mineral deficiency can cause various health problems ranging from muscle cramps to death. This post will examine multiple minerals that the human body requires to maintain proper function and keep you in good working order. While their are many diets that can be used to get Minerals into your blood stream, like vegan, carnivore diet or even the lion diet. (check out this “lion diet vs carnivore” breakdown to find out more about those last two). It’s important to look at the fundamentals and basic principles of what minerals are and why they’re important.
Zinc
Minerals are essential for your body because they are essential to the basic functioning of your cells, tissues, and organs. They help regulate hormones, maintain bone health, and enable nerve transmission. Zinc is a particularly vital mineral that helps to control numerous aspects of bodily function. You can read more at Testosterone.org regarding its effect on testosterone, but it also plays a significant role in your immune system. It is involved in the creation of white blood cells, the cells that fight infections.
Natural Sources Of Zinc
The body cannot store zinc, so you must consume enough of it every day to ensure you’re getting enough. Fortunately, there are plenty of delicious options to mix and match, making it easy to keep your levels topped up. There are several options available, including:
- Organic meat (red meat is best)
- Various shellfish like oysters and lobster
- Beans such as lentils, chickpeas, etc.
- Seeds
- Nuts (these are a great source of minerals in general)
- Organic dairy
- Eggs
- Dark chocolate (yes, you read that right!)
Magnesium
Magnesium plays an essential role in regulating a variety of functions, including:
- Nerve impulses
- Heart rhythm
- Blood sugar levels
- Protein synthesis
It also helps to maintain strong bones and teeth, regulate muscle tone, support a healthy immune system and promote normal brain function. Moreover, magnesium deficiency has been linked to a number of pretty awful health problems ranging from hypertension to osteoporosis.
Natural Sources Of Magnesium
As with the other minerals on this list, you can easily find magnesium-rich foods without resorting to supplements. The most common include:
- Dark chocolate (yes, chocolate again!)
- Avocados
- Legumes like peas and soybeans
- Tofu
- Bananas
Iron
The primary function of iron in the body is to transport oxygen from the lungs to all parts of the body. Iron deficiency leads to anemia, which can lead to weakness, fatigue, and difficulty concentrating. It is particularly vital for those suffering from anemia and pregnant women. Moreover, individuals who exercise intensively may need to monitor their iron levels since red blood cells are broken down during exercise.
Natural Sources Of Iron
A good diet should include a variety of iron-rich foods such as those mentioned below. However, iron absorption requires vitamin C, so eating these two together or drinking fresh fruit juice with your meal is advisable. Some of the best sources of iron-rich food include:
- Organ meats like liver, heart, etc.
- Organic red meat (seeing a pattern here!)
- Shellfish
- Spinach (often considered a wonder food)
- Turkey
Calcium
The human body needs calcium for many different reasons. The most important of these is that it is the primary component of our bones and teeth. In addition, calcium helps regulate muscle contractions, nerve signaling regulates blood clotting, and supports normal blood pressure. In order to maintain good bone health, adults should consume about 1000 mg of calcium daily. This can be achieved by eating a diet rich in dairy products or taking a supplement that provides this amount of calcium. When the bones do not receive enough calcium, they become fragile and thin, leading to osteoporosis.
Natural Sources Of Calcium
You can only obtain calcium from food or supplements since the body cannot produce it. There are many natural sources of calcium, including:
- Dairy products such as:
- Milk
- Yogurt
- Cheese
- Fortified foods
- Leafy green vegetables like broccoli and kale
You also need to be aware that the body needs vitamin D in order to absorb dietary calcium efficiently.
Potassium
Potassium is a mineral found in many foods and is crucial for the body to produce energy, keep the heart beating regularly, and help muscles and nerves function properly. When you don’t get enough potassium, your muscles begin to cramp and can’t move as they should. Furthermore, you may experience trouble breathing and fainting due to a change in your heart rate when deficient in this mineral.
Natural Sources Of Potassium
There are several sources of natural potassium, including:
- Bananas
- Potatoes
- Spinach
- Prunes
As you can see, minerals are essential nutrients your body needs but cannot produce. Nevertheless, if you maintain a healthy diet rich in fruits, vegetables, legumes, and meat, your body will receive the nutrients it needs.