corefitnessngr: 12 essential minerals you need and might not be getting

Let’s go back in time to junior secondary school biology. Do you remember the essential minerals your body needs to function properly? I bet you can’t, but don’t worry you are in very good company, most people can’t either.

However, essential minerals need to be taken very seriously, a recent study found out that approximately 80% of adults suffer from deficiencies in 3 or more of the 12 most essential minerals.

Here in Nigeria the figure is probably higher as we live in a high stress, heavily polluted and rapidly modernizing world. Trace minerals are essential for our well being as they affect virtually every facet of our bodies; immune system, reproductive system, digestive system and mental health are just a few examples of segments of our health that are affected by mineral deficiencies, and the scary part is that we are mostly ignorant until it is too late. Many life threatening health conditions can be mitigated by a conscious consumption of foods that are abundant sources of these trace minerals as well as by supplementation (more on this later).

What this list aims to do is to reacquaint you with these minerals, remind you of their functions, dangers of deficiency and also let you know how you can get your recommended daily dose.

Take this list seriously and I promise you will be on your way to a fitter, healthier and more productive life.

12 Essential minerals you need (and might not be getting enough of!)

Iron:

Iron is a crucial element in sustaining a healthy immune system, digestive system and it helps in the creation of hemoglobin to carry oxygen round the body. It is easy to get enough iron if we maintain a balanced diet, but ironically iron deficiency anemia is one of the most common nutrient deficiencies affecting us. We can get our iron from; nuts, liver, green vegetables, kidney, red meat, fish grain and poultry.

Calcium:

Calcium is responsible for bone formation, and if you think you don’t need it, remember that calcium is also responsible for maintaining bone density, as we get older our bones lose density and become brittle(osteoporosis), calcium intake helps us avoid brittle bones and fractures. A lack of calcium can also lead to high blood pressure and colon cancer. It can also cause numbness in the finger tips and muscular spasms. Getting enough can reduce the symptoms of Pre Menstrual Syndrome (PMS), it also helps your muscles including your heart muscles do their job of contracting and relaxing. You can get your calcium fix from; vegetables, sesame seeds, soya beans, milk, cheese, sardines and almonds.

Copper:

Is a necessary part of the body’s ability to produce hemoglobin. It works with iron in the formation of red blood cells. Without copper the body cannot complete the process of building bones. Its deficiency can lead anemia and kidney problems. Sources of copper include; bananas, whole wheat, peas, grains, legumes, oyster, crabs, liver and kidney.

4. Selenium:

It has cancer fighting potential and is an anti oxidant. This means it protects against the formation of free radicals, unstable oxygen molecules n the body caused by muscle movement, metabolism, and the inhalation of smoke and pollution. Sources of selenium include; meat, grains, tomatoes, onions, garlic, eggs, liver, kidney.

5. Chloride:

When the body’s salt intake is too low, it can lead to chloride deficiency, when the chloride levels drop, the body also experiences a loss of potassium through urine. This is a dangerous condition that causes blood ph to become elevated, affected persons may lose their ability to control muscles, leading to problems with breathing swallowing and even death. Sources of chlorine are table salt and olives.

6. Zinc:

According to a study approximately 70% of the adult population suffers from zinc deficiency Zinc boosts the immune system by helping in the production of white blood cells; it also helps in the production of sperm. A lack of zinc can hamper sexual health and capability, leading to impotence, lethargy, loss of appetite and diminished immune capability. Good sources of zinc include; pumpkin seed, corn, groundnuts, oysters, red meat, liver, eggs.

7. Potassium:

It helps to balance the intake of sodium to avoid heart disease. It balances the negative and positive ions in our body and helps to prevent Sun stroke and excess water loss, thereby staving off dehydration. Sources of potassium include; Bananas, vegetables, potatoes, red meat and nuts.

8. Magnesium:

It plays a role in no less than 300 biochemical processes in the body from skeletal development to mental health balance! It is crucial to the body’s ability to absorb calcium; magnesium deficiency can lead to heart disease, diabetes and osteoporosis. Magnesium also helps to keep the mind and body relaxed, migraine, numbness, muscle cramp, anxiety and personality change can be symptoms of magnesium deficiency. Sources of magnesium include; lemon, almonds, corn, nuts, vegetables and fruits.

9. Phosphorus:

This helps to maintain healthy blood sugar levels. Phosphorus deficiency can occur due to extended antacid use, people who become easily fatigued and weak may be suffering from phosphorous deficiency. Sources of phosphorus include; fish, poultry, eggs, whole grains, nuts, seeds, and dairy products.

10. Chromium:

It helps our bodies absorb and stabilize energy from our food. Sufficient quantities help produce many of the large biological molecules our bodies need to survive, it also helps to increase muscle mass while reducing fat mass in our bodies. It is very difficult to get adequate chromium from food alone, especially for a person engaged in exercise and bodybuilding activities. Sources of chromium include; grains, beef, liver, mushrooms, asparagus, chicken and cheese.

11. Manganese:

Is an antioxidant that also helps in the development of bones metabolic process an well as reproductive function in men. Manganese deficiency can cause osteoporosis, painful joints, memory loss and diabetes. Sources include; grains, liver, beef, mushrooms, asparagus, chicken, cheese.

12. Sulfur:

This thankfully can be found in many foods and supplementation is only necessary in rare cases. Sulfur defends the body’s cells from damage from environmental pollution and radiation. Sulfur aids correct liver function and the absorption of energy from food. It has recently been discovered that it can help slow down the aging process and maintain skin elasticity. Sources of sulfur include; cabbage, fish, nuts, eggs, lean beef, most vegetables and milk.

In a nutshell these are 12 of the most important minerals we need to function properly. Unfortunately we rarely get them all from diet. Many of us are not able to get them in our diet due to our busy schedules, stress and poor dietary choices. So my health tip for the day is to encourage you to invest in dietary supplements, to augment the minerals from your diet. This will ensure that you get the adequate daily dose; it is the secret to making sure that you only see your doctor once a year! Below are two brands of supplements that I highly recommend to you. These brands are affordable and readily available in most if not all standard pharmacies, check them out this weekend.