Minerals
Minerals help our bodies develop and function. They are essential for good health and are found in many foods, so a varied diet will help you meet your mineral requirements.
what are minerals?
Minerals are inorganic chemical elements which come from soil, rock, or water (unlike vitamins which are organic compounds which come from plants or animals).
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Minerals are absorbed from the environment by plants as the grow and then by animals which of course eat the plants.
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There are of course many minerals with have many different benefits but anyone with a healthy balanced and varied diet should get their mineral requirements,
Minerals and sources
Calcium
Calcium is an important component for bone and teeth, and a key nutrient for the nervous system, heart and muscles.
Sources: Foods rich in calcium include dairy products, such as yogurt and cheese, sardines, salmon, soy products, kale, and fortified breakfast cereals
Iodine
It's estimated that Iodine deficiency affects one third of the world's population. It is essential for normal thyroid function and for the protection of thyroid hormones.
Sources include fish, dairy products, eggs, and seaweed.
Iron
Iron deficiency is probably the most common nutritional deficiency and the one which seems to be currently prevalent in developed countries (over 30% of the world's population has anaemia). Lack of Iron lowers the ability of blood to carry oxygen, but Iron has many benefits, including improved immune and brain function.
Sources include shellfish, broccoli, red meat, and tofu.
Magnesium
Magnesium plays a role in well over 600 cellular processes, including energy production, nervous system function, and muscle contraction.
Sources include avocados, nuts, and leafy greens.
Manganese
Manganese helps make and activate some of the enzymes in the body that carry out chemical reactions for example breaking down food.
Sources include bread, nuts, Breakfast cereals, green vegetables.
Potassium
Potassium is very important for blood pressure control, fluid balance, and muscles and nerve function.
Sources include bananas, spinach, potatoes, and apricots.
Phosphorus
Phosphorus helps the body to build strong bones and also release energy from food.
Sources include red meat, dairy, fish, poultry, oats, bread.
Selenium
Selenium helps the immune system work, prevents damage to cells and tissues, and helps to promote a healthy reproductive system.
Sources include Brazil nuts, meat, fish, eggs.
Zinc
Zinc supports the immune system, hormone production and fertility. It can help reduce skin inflammation and support wound healing and even protects against UV damage (from the sun.)
Sources include shellfish, eggs, chickpeas and red meat.
Should I take Supplements?
The best method for ensuring you get the appropriate amount of vitamins and minerals is to have a balanced varied diet, however many people feel the need to pop vitamin pills for multiple reasons, which can be a waste of money or at worse maybe even dangerous.
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It is after all possible for supplements to interact in ways that affect the body in negative ways. Generally water-soluble vitamins are far less likely to cause harm than fat-soluble as they are excreted in the urine, so have less of a chance of leading to a toxic build up.
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There are sometimes valid reasons for taking supplements for example Doctors and Dietitians will often prescribe supplements for medical issues and we urge you to take the advice of a medical professional when choosing supplements to try.
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For more information of supplements for Health & Fitness then check out out Supplements page by clicking the link below: