Everyone should check their intake of these minerals
There are dozens of nutrients needed by the body for its growth and healthy functioning. Most of these nutrients come from the food we take but, unfortunately, our eating habits don’t allow us to get them in adequate amounts. As a matter of fact, some processed and packed foods may have an excess of some of these nutrients that our bodies need. According to the U.S. Department of Agriculture (USDA), the majority of American adults do not get enough of some of these nutrients from their diets.
Different nutrients can be obtained from different foods and each particular nutrient has a set of roles to play in your body. This is particularly why a deficiency (when the body is not getting enough of that nutrient) of a certain nutrient can have a significant impact on your body and your overall health. In most cases, mineral deficiencies can be diagnosed by looking for certain peculiar symptoms shown by the individual.
So what does this mean? Well, it means that to live a healthy life, it is important to ensure that you’re getting enough of the essential minerals from your diet and sometimes through supplementation where necessary. Even though the list of essential minerals is longer that we will probably cover, there are some of them that you should ensure you check your intake for.
This having been said, alongside their roles and recommended daily amounts, here are some minerals that everyone should check their intake of.
Calcium:
Calcium is unarguably the most abundant mineral found in the human body. It is a fundamental component of bones, teeth, cartilage, tendons, muscle, and body fluids. In addition to strengthening your bones and teeth, calcium plays a huge role in muscle contraction, the transfer of fluids through cell walls, promoting enzyme action, and in blood clotting. It is also said to support the normal functioning of the heart.
As you can clearly see, it is important to watch your diet and make sure you’re getting enough amount of calcium on a daily basis to avoid deficiencies. Some common symptoms of calcium deficiency include delayed growth, weaker bones, muscle sensitivity, and nervous irritability, just to name a few.
It is recommended that you get at least 1000 mg of calcium each day and 1200 mg for those above the age of 70. Some foods that are rich in calcium include fish such as sardines and salmon, milk, eggs, tofu, leafy greens, and dairy products such as cheese and yogurt.
Magnesium:
Another highly essential mineral, magnesium plays part in hundreds of biochemical reactions in the human body. It is also crucial in maintaining normal nerve function and muscle function, not forgetting its importance in supporting the immune system as well as taking part in the metabolism of carbohydrates to produce energy.
Some common deficiency symptoms of magnesium include faster heart rate, poor complexion, digestive issues, softer bones, and general irritability. It is recommended that you stick to a healthy diet that gives you a daily supply of at least 420 mg per day for men and at least 320mg for women of age 31 and above. Almonds, leafy greens, peanut butter, soybeans, nuts, fish, and cereals are some of the richest sources of magnesium.
Potassium:
Potassium is also responsible for a wide variety of functions in the body. For instance, it plays a part in the regulation of substances in and out of cells. It also regulates the heartbeat, maintains healthy blood pressure, supports healing, promotes tissue elasticity, boosts liver function, and regulates muscle action as well as proper nerve functioning.
To keep these functions up and running well, the average adult is recommended to get at least 4700 mg of potassium from their daily servings according to the USDA. Some symptoms of potassium deficiency may include poor digestion, slow healing, poor, liver problems, and poor muscle control.
Some great sources of potassium include baked unskinned potatoes, bananas, black beans, spinach, most fresh fruits, fish, papaya, and low-fat yogurt, among others.
Sodium:
Working in tandem with potassium, sodium plays a huge role in regulating the transfer of substances in and out of the cells. It also regulates body fluid balance, help rid carbon dioxide, promotes the production of digestive fluids and supports nerve function.
Apart from the usual table salt (which can be toxic to the body) and natural extracted salts, other incredible sources of sodium include melons, fish, seeds, and strawberry. In the case of salt, however, you will want to go for salt that is iodized (with added iodine). This is because iodine is also crucial in many body functions and lack of enough in the diet could lead to conditions such as goiter. In addition to the swollen neck or “crop” associated with goiter, some common iodine deficiency symptoms may include lethargy, joint pain, fatigue, constipation, dry skin, and hair loss, among others. On the other hand, nausea, muscle cramps, rheumatism, and indigestion are some of the symptoms that may suggest sodium deficiency.
According to the American heart association, it is recommended to between at least 1500 mg and not more than 2300 mg of sodium daily.
Iron:
Iron is another highly important nutrient that plays numerous roles in the body. It plays a part in the production of hemoglobin, a component of the red blood cells, which transport oxygen throughout the body. It is also an important component of bones and muscles.
Adult men and women from age 50 and above are advised to get at least 8 mg per day of iron. Even though the recommended daily minimum is 1.0 mg per day, menstruating women are advised to get more iron from foods such as soybeans, lentils, fortified bread, pumpkin seeds, red meat, and cereals. Iron deficiency home test kits are available if you want to keep an eye on your iron levels.
As earlier mentioned, this list may not be exhaustive of minerals that you should make sure you get enough for a healthy, normal body function. Some other equally important minerals include zinc, phosphorus, and manganese.
Is Diet Enough?
As iterated earlier, some of us don’t get enough of these extremely critical minerals from our diets. Sometimes it’s just that you’re to busy at work such that you don’t even have enough time to look for a decent meal, and you, therefore, find yourself regularly eating junk or fast food meals. In such cases, mineral and vitamin supplements provide an ideal way to up your mineral intake.
Minerals to Watch Not to Take Too Much
As much as mineral deficiency is the major aspect of concern, too much of anything can always be poisonous. When taken in larger doses, especially as supplements, some minerals can be toxic to the body.
One good example is calcium, where too much of it could lead to kidney stones and even cardiovascular disease.
Also, too much sodium in the diet may disrupt your water balance and could even increase blood pressure in some people.
Too much of iron from supplements could lead to liver or heart disease since it can overwhelm the body’s ability to regulate the mineral and thus end up creating free radicals.
In summary, the healthy functioning the body largely depends on what you eat, the kind of nutrients you get from it, and how much gets absorbed into the body. Minerals are crucial in hundreds if not thousands of body functions that dictate your overall health. It is extremely important to ensure that you get enough minerals to maintain good health.
