Important Minerals to stay Healthy

Minerals are used by your body to perform many different functions: from building strong bones to transmitting nerve impulses. Some are even used to make hormones or maintain a normal heartbeat.

The two mineral groups

Macro minerals; calcium, chloride, magnesium, phosphorus, potassium, sodium, sulphur and potassium. Your body needs larger amounts of the macro minerals than of the trace minerals.

Trace minerals; this includes chromium, cobalt, copper, fluoride, iodine, iron, manganese, selenium and zinc. Your body only needs tiny amounts (traces) of these minerals.

Although most minerals are still found in our food, the quantities are often not sufficient. Due to increased costs, many farmers can't afford to use organic fertilizers, and together with over-farming, the soil, and therefore our food, lacks sufficient quantities of essential minerals.

Therefore it is important, especially when your diet lacks the recommended daily amount of minerals, that you take additional supplements.

The most important minerals for your body

Calcium

Calcium is very important to your health since it helps build muscles, strong bones and strong and healthy teeth. It also helps with muscle and heart contractions.

The recommended daily intake of Calcium is 1,000 mg for men and women between the ages of 19-50 and 1,200 mg for men and women above 50.

A Calcium deficiency can lead to muscle spasms and an increased risk of osteoporosis. The best naturally-occurring sources of Calcium are found in dairy products (such as milk, cheese, and yogurt), whole grains and unrefined cereals, leafy green vegetables (such as broccoli), soybeans, peanuts, salmon and sardines.

Chromium

Chromium helps your body regulate your glucose level and to breakdown carbohydrates, fats and proteins.

It is essential for developing and maintaining healthy bones and teeth. Its further assists in blood clotting, nerve transmission and muscle contraction. Helps reduce risk of osteoporosis.

In case of weight loss you will need 200 mcg two times a day, and to improve effectiveness of insulin you will need 200 mcg three times a day.

A Chromium deficiency can lead to inefficient use of glucose.

Chromium is found in potatoes, whole grains (breads and cereals), unsaturated fats (such as corn oil), meats, clams, chicken, nuts, prunes, seafood, brewer's yeast and peanut butter.

Copper

Copper helps to strengthen your bones, blood vessels, nerves and tendons.

The recommended daily intake of Copper from food and/or supplements is 3 mg a day.

Copper is found in organ meats (liver), shellfish, legumes, nuts, whole grains and seeds.

Iron

Iron is needed in all parts of your body. It is necessary for the production of hemoglobin and the oxygenation of red blood cells. It builds up the quality of blood, and it increases resistance and the energy production.

The recommended daily intake of Iron is 10 mg a day for all men and women over 50. For younger women the recommended daily intake is 15 mg a day.

An Iron deficiency can result in anemia.

Iron is found in beef, eggs, whole grain breads and cereals, fruits, lamb, liver, vegetables, beans, peas and seeds.

Magnesium

Magnesium regulates your heartbeat and nerve function. It is needed as a key substance in the proper functioning of your nerves and muscles and in the maintenance of your bones. It further helps protect the arterial lining from the stress of sudden blood pressure changes. The recommended daily intake of Magnesium is 350 mg for men and 280 mg for women.

A Magnesium deficiency can increase the risk of heart disease and diabetes.

Magnesium is found in dark green vegetables, soy products, whole grains, shellfish, nuts and legumes.

Phosphorus

Phosphorus is essential for the utilization of carbohydrates, fats and proteins for maintenance, growth, repair of cells, and the production of energy. It further helps your body to build strong bones and teeth and it supports the functioning of your kidney and transference of nerve impulses.

The recommended daily intake is 700 mg for both men and women.

A Phosphorus deficiency can result in weak bones and teeth, general weakness and an increase in infection rates. Phosphorus is found in food that is high in protein: meat, poultry, fish, eggs, whole grains, seed and nuts.

Potassium

Potassium is an essential mineral used by your muscles, nerves and heart; it helps lower blood pressure, it maintains fluid/water balance (together with Sodium) and it helps muscles contract. It also aids in a proper maintenance of the mineral balance of your blood.

It is recommended to take at least 2,000 mg Potassium a day.

Potassium is found in nearly every type of food; fresh fruits, dried fruits, vegetables, meat, poultry, milk and legumes (such as beans, lentils, peas and peanuts).

Selenium

Selenium is an important antioxidant that helps protect your system by supporting to prevent the formation of free radicals. It relieves a wide variety of symptoms; for example viral infections, lupus, and shingles. In some cases it also slows the progression of HIV/AIDS.

The recommended daily intake of Selenium is 70 mcg for men and 55 mcg for women.

Selenium is for example found in seafood, meats, poultry, bran, broccoli, onions, tomatoes, tuna and wheat germ.

Zinc

Zinc is necessary for healing wounds and developing of new cells. It helps your immune system with fighting off illnesses and infections.

It is important to general growth, reproductive organs and normal functioning of prostrate gland.

A Zinc deficiency can result in growth retardation, delayed sexual maturation and impotence, hair loss, eye and skin lesions, and loss of appetite.

Zinc is found in bone meal, wheat germ, brewer's yeast, beans, nuts, seeds, beef, pork, lamb, fish and legumes.