Minerals are compounds found in REAL foods that are essential for the maintenance of normal cell function and biochemical processes in the body. They work together with vitamins to build and maintain proper composition of tissues throughout the body, produce hormones and neurotransmitters, and sustain a healthy immune system just to name a few functions! If a specific mineral is lacking then the vitamin it pairs with can not do its job. For example Vitamin A and Zinc are both needed together for maintaining eye health, if either is lacking then eye health will deteriorate.
Plants absorb minerals from the soil, thus if the soil is depleted of minerals then the plants will lack them too! This is where buying organic can have an impact on the nutritional content of produce you buy. Organic farming practices tend to have higher soil quality, especially local farmers. So, buy organic and support local farmers if you can!
*Minerals are classified as major or trace minerals which only correlates to the amount the body needs for maintaining good health, not the importance of the mineral. All minerals listed below are essential for great health!!!
Major minerals:
Calcium
Calcium is one of the most abundant minerals found in the body. About 99% of it is found in our bones to help build, maintain and heal this extremely important tissue. Calcium is necessary for many other functions such as muscle contractions, neurotransmitter release, heartbeat regulation, clotting and the activation of many enzymes in the body. Hair and nails also require calcium. The human body thrives in a slightly more alkaline state. This pH level is regulated by calcium, so if your body is more on the acidic side then calcium will either be taken from your bones or from the food you eat to create a more alkaline environment. Thus, being on the acidic side can negatively affect the strength of your bones!
*Caffeine interferes with the absorption of calcium, and excess sugar consumption can create an acidic environment in your body as does stress.
Top food sources:
Kelp, carob flour, collard greens, kale, turnip greens, almonds, brewer's yeast, parsley, dandelion greens, brazil nuts, watercress, tofu, dried figs, sunflower seeds, wheat bran, buckwheat, sesame seeds, olives, broccoli, walnuts, soybeans, pecans, wheat germ, peanuts, miso, romaine lettuce, dried apricots, raisins, dates, green beans, artichokes, prunes, pumpkin seeds, cabbage, orange, celery, cashews, rye grain, carrot, barley, sweet potato, brown rice
Chlorine
Chlorine is an essential electrolyte which works with potassium and sodium. Together these electrolytes maintain water balance and distribution in the body, maintain kidney and adrenal function, support muscle and nerve cell function and heart function. Chloride (negative ion) is paired with sodium or potassium (positive ions) and therefore is necessary in the balance of these three electrolytes.
* This mineral is low usually if one is dehydrated and low on electrolytes commonly after high intensity exercise and sweating.
Top food sources:
Sea salt, seaweed, cooked tomatoes, olives
Magnesium
Magnesium, next to potassium, is the most predominant mineral within our cells and functions very closely with calcium and phosphorus. About 60 % is found in our bones, 26% in our muscles and the rest in our soft tissue and body fluids. Magnesium is also involved in over 300 different biochemical reactions in the body so without it our entire body is affected. This miraculous mineral promotes energy and balances electrolytes which helps to keep you hydrated (and your skin looking youthful). It also supports muscle activation and nerve cell function.
Top food sources:
Kelp, wheat bran, wheat germ, almonds, cashews, molasses, brewer's yeast, buckwheat, brazil nuts, hazelnuts, peanuts, millet, pecans, rye, tofu, coconut, soybeans, brown rice, dried figs, apricots, dates, collard greens, corn, avocado, parsley, prunes, sunflower seeds, flaxseeds, beans, barley, dandelion greens, garlic, raisins, green peas, banana, sweet potato, blackberries, beets, broccoli, cauliflower, carrot, celery, asparagus, green pepper, spinach
Phosphorus
As one of the most essential minerals, Phosphorus is up there with calcium as it ranks second to calcium in total body content. In the form of calcium phosphate crystals, about 80% of phosphorus is found in our bones and teeth. It also plays a key role in energy metabolism and DNA production.
*the ratio of calcium to phosphorus in food is important with regards to absorption. When phosphorus levels greatly exceed calcium, calcium is then lost in urine. An ideal ratio is 1: 0.5 (Ca: P). Foods with low calcium but high phosphorus are red meats, poultry and soft drinks.
Top food sources:
Lentils, almonds, egg, peanuts, soybeans, portobello, rice bran, wheat bran, quinoa, oatmeal, pumpkin seeds, sunflower seeds, brazil nuts, almonds, cashews
Potassium
The most important dietary electrolyte, potassium not only keeps us hydrated and our cells functioning optimally, it also has many other important roles. Potassium is essential in the conversion of glucose blood sugar) into glycogen (the stored form of blood sugar found in muscles and the liver). This has a huge impact on the amount of available energy during exercise.
*It is more common to be deficient in potassium due to excessive fluid loss either from sweating, diarrhea or urination rather than diet related deficiency. Therefore, athletes should be very conscious of their dietary intake to ensure they have optimal levels in their system considering the amount they may be losing through sweat during exercise.
Top food sources:
Avocados, asparagus, bananas, carrots, lima beans, potatoes, tomatoes, spinach, dried apricots, peaches, plums, oranges, cantaloupes, apples, corn
Sodium
Sodium is an important mineral and plays a vital role in the sodium-potassium pump which keeps every single one of our cells in hydrostatic balance, preventing them from either bursting from too much fluid or shrivelling up from not enough. Therefore, the balance between sodium and potassium levels is crucial. Most people tend to be higher in sodium than potassium due to poor dietary choices. Too much sodium and not enough potassium has been shown to contribute to the development of cancer and cardiovascular diseases. The ratio of sodium to potassium should be a minimum of 1:5 - 1:100. Most fruits and vegetables are high in potassium and low in sodium so a diet rich in fruits and vegetables will naturally produce a healthy sodium/potassium ratio.
Top food sources:
Himalayan Salt, sea salt
Sulfur
Sulfur is many times forgotten about as an essential mineral. It is a component of four amino acids (cysteine, cystine, methionine and taurine) which all perform very important functions such as forming protein structures. It is found in high concentrations in joints, hair, nails and skin. Insulin, the blood sugar regulating hormone, is also formed by sulfur-containing amino acids.
Top food sources:
Eggs, legumes, whole grains, garlic, onions, Brussels sprouts, cabbage
Trace Minerals:
Boron
Boron is an essential trace mineral that has a great impact on bone health. It has a protective effect on calcium and also is required to activate certain hormones including Vitamin D and estrogen, both important for building and maintaining healthy bone. Boron has also shown benefit in arthritis yet the mechanism is not currently understood.
Top food sources:
Prunes, raisins, almonds, peanuts, hazelnuts, bananas, apples, peaches, broccoli, cherries
Chromium
Chromium is an essential trace mineral involved in the regulation of blood sugar. Chromium levels in the body are directly linked to insulin sensitivity. Dysfunction of insulin is a key feature in obesity and diabetes. Optimal levels of chromium have been shown to lower body weight yet increase lean body mass, improve glucose tolerance and decrease total cholesterol and triglyceride levels. This is a powerful trace mineral that should not be dismissed!!! If you are struggling with weight management make sure you are getting enough chromium through your diet!
Top food sources:
Brewer's yeast, wheat bran, rye bread, potatoes, wheat germ, green peppers, apples, parsnips, bananas, spinach, carrots, navy beans, oranges, blueberries, green beans, cabbage
Copper
Copper is another wonder trace mineral that plays a vital for in the formation of hemoglobin, collagen structures such as joints and arteries and also has a big impact on energy production. It also positively effects wound healing, cholesterol levels and the immune system.
*Excessive copper levels have been linked to learning disabilities, PMS, anxiety and schizophrenia (excess usually not from diet but from contamination for example from copper-lined water pipes)
Top food sources:
Brazil nuts, almonds, hazelnuts, walnuts, pecans, split peas, buckwheat, peanuts, sunflower oil, rye, barley, olive oil, carrots, coconut, garlic, millet, whole wheat, ginger root, molasses, turnips, green peas, papaya, apples
Iodine
Iodine is essential for thyroid function. It is used to create thyroid hormones and when deficient the thyroid gland enlarges (goiter). Though, to much iodine can also inhibit thyroid function. Table salt has been fortified with iodine to prevent deficiency, though to much salt can have detrimental effects. Certain foods contain compounds that have been shown to inhibit iodine utilization including cabbage, millet, mustard, peanuts, pine nuts, soybeans and turnips although cooking usually inactivates the compounds in these foods.
Top food sources:
Salt (iodized), eggs, navy beans, black-eyed peas, kidney beans, rye bread, lima beans, corn, green peas
Iron
Iron is a critical essential trace mineral for human life! It brings oxygen in our blood from our lungs to all of our tissues and carries away carbon dioxide to be expelled through our lungs. Not just that but it also plays a key role in several enzymes involved in energy production and metabolism as well as DNA synthesis. Iron deficiency is one of the most common nutrient deficiencies and can be linked to either low intake through diet, poor absorption due to gut dysfunction or food pairing. Calcium competes with iron during absorption and calcium (the larger molecule) usually wins. Iron is absorbed better with vitamin C present and is found in a number of foods including vegetables and fruit.
*Many women of child bearing years can be iron deficient. It may be worth getting tested if you find you have low energy, shortness of breath (especially on an incline), muscle aches and cramps, rapid pulse and heart palpitations, increased anxiety, brain fog, depressed mood, headaches, hair loss, or increased frequency of infections.
Top food sources:
Soybeans, lentils, tofu, molasses, quinoa, kidney beans, garbanzo beans, pinto beans, Swiss chard, tempeh, black beans, spinach, potatoes, beet greens, sesame seeds, tahini, peas, lima beans, sunflower seeds, cashews, dried apricots
Manganese
Manganese has a vital role in blood sugar control, immune system function, digestive enzyme production, bone development, energy metabolism and thyroid hormone function. It is also a very important component of an antioxidant enzyme superoxide dismutase which protects our cells from free radical damage. This amazing trace mineral also has a significant role in brain function and is critical for glucose absorption in brain cells and the control of neurotransmitters.
Top food sources:
Pecans, brazil nuts, almonds, spelt, barley, rye, buckwheat, split peas, whole wheat, walnuts, spinach, peanuts, oats, raisins, rhubarb, beet greens, Brussels sprouts, oatmeal, millet, carrots, broccoli, brown rice
Molybdenum
Molybdenum plays multiple roles in the detoxification processes of the body, mainly in alcohol detoxification and sulfite metabolism. If there is a sensitivity to sulfites it could be due to a molybdenum deficiency.
Top food sources:
Lentils, split peas, cauliflower, green peas, brewer's yeast, wheat germ, spinach, brown rice, garlic, oats, rye bread, corn, barley, whole wheat, potatoes, onions, peanuts, coconut, green beans, molasses, cantaloupe, apricots, raisins, strawberries, carrots, cabbage
Selenium
Selenium is a trace mineral powerhouse. Acting as a vital antioxidant it has been shown to prevent skin cancer and maintain skin elasticity and health. It also boosts the immune response to bacterial and viral , fights cancer cells, cold sores and shingles. It is a critical mineral for fertility and optimal thyroid gland function.
Top food sources:
Wheat germ, brazil nuts, wheat bran, swiss chard, oats, brown rice, eggs, garlic, barley
Zinc
Zinc is easily the most diversely utilized trace mineral in the body. It is a component of over 200 enzymes in the body and functions in more enzymatic reactions than any other mineral. Zinc supports the immune system, is required for optimal wound healing, is essential for the maintenance of vision, smell and taste. It also plays a crucial role in male sex hormone production and prostate health. Our skin also benefits greatly from optimal amounts of zinc. Poor skin and troublesome acne can be linked to zinc deficiency.
Top food sources:
Pumpkin seeds, ginger root, pecans, split peas, brazil nuts, whole wheat, rye, oats, peanuts, lima beans, almonds, walnuts, buckwheat, hazelnuts, green peas, turnips, parsley, potatoes, garlic, carrots, black beans
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