Blog Post #9b: Micronutrients- Minerals
Our next topic within micronutrients will be minerals. These are naturally occurring elements that can help your body function at its best. Like vitamins, you do not need minerals in large amounts, but they are still vital. And like the vitamins post, this list is a long one. So I am only going to give quick points about some of the minerals that you need.
Iron is a popular one to talk about. Iron is needed for proper bodily function. Iron is also vital to help your body make hemoglobin. Hemoglobin is a protein in your blood cells. Basically, iron helps your red blood cells carry oxygen through your body. There are two types of iron. One is heme iron, which can be found in animal products. The other is non-heme iron, which can be found in plant products. Heme iron is more easily absorbed by the body, but getting iron in your diet regardless is a plus. Iron is especially important for women to make sure they are getting enough of, thanks to Mother Nature visiting us every month. Some people may need to supplement iron, but I would chat with your doctor about any medications or supplements before you start them!
Magnesium is needed for metabolism, nerve, and muscle function. Magnesium is found in a wide variety of foods, so it should not be a problem to consume in a healthy diet.
Selenium is a trace mineral and is not widely talked about, at least in my experience. It helps with digestion and metabolism. Selenium can be found in the soil or water, but it can also be found in mostly animal meats or products. You can get toxicity from selenium if you eat too much, which can cause hair loss, stomach issues, and nail discoloration.
Calcium really needs no introduction. It helps to build and strengthen bones, as well as muscle function and blood formation. Usually, you can find calcium in dairy products, but it can also be found in foods like leafy greens, fish, or fortified foods like juices. You can take too much calcium, and if you do, it can actually reduce your body’s ability to absorb it! Some research has also suggested that too much calcium can increase your risk of developing certain health conditions, like heart disease.
Phosphorus helps with bone and teeth strength, as well as helps with energy production. Phosphorus is found in many foods, but protein-rich foods are usually the best place to start. Vegetables like potatoes and asparagus are great sources too.
Potassium is a widely discussed mineral that helps with muscle contractions, nutrient transport, and nerve function. The most popular food connected to potassium is bananas, and for good reason! It’s easy to eat and carry around, it’s an effective way to get nutrients and eat whole fruit, and it’s very versatile in recipes and dishes. Other foods with potassium include avocados, potatoes, tomatoes, squash, and leafy greens.
Sodium is another mineral that is heavily talked about. It is an electrolyte that is used with water balance, as well as nerve function. You can find a lot of added sodium in processed foods, condiments, and packaged foods. These foods are not usually a healthy option, so it’s best to eat whole foods. Sodium can naturally be found in foods like dairy and meats. You can add table salt to your foods to add sodium and flavor, but make sure to not add too much! This is where having a heavy hand is not in your favor. Try to use herbs and seasonings to flavor foods instead of adding table salt.
Zinc is great for immune function and healing. Vitamin C and zinc are best friends when it comes to wound healing and tissue repair. Zinc is found in meats and animal products, as well as fortified foods and eggs.
Practical Ways Towards “Peachy” Living
1) Eat a varied, healthy diet to make sure you are getting all of the necessary minerals in your daily diet
2) Check with your doctor if you need any supplements, like a multivitamin
