While the health benefits of minerals you can get in the food you eat, you can also get them from supplements. However, if you're taking them in pill or capsule form, you should also make sure that you take them in the correct quantities. Minerals are chemical elements that are an essential part of a balanced diet, and your body needs them to be able to function correctly.
There are two kinds of minerals. One is known as macrominerals, and the other is known as trace minerals. Your body needs a lot more macrominerals than it does trace minerals. You get macrominerals from calcium, magnesium, potassium, phosphorus, sodium, sulfur and chloride. And you get trace minerals from copper, cobalt, fluoride, iron, iodine, manganese, selenium and zinc.
While your body has the power to create vitamins, minerals have to come from outside the body. Below is a guide to all the significant minerals you'll need for your health and wellbeing.
We all know by now that the mineral calcium is vital for healthy bones and teeth, but calcium also helps regulate our heart rhythm, muscle flexibility and boosts our nervous system. Calcium is absorbed into our body with the aid of vitamin D, magnesium and phosphorus. Good sources of calcium for vegetarians who also consume dairy products are milk, cheese, yoghurt, eggs, nuts, legumes and green leafy vegetables as well as pink Himalayan salt. Vegans have to settle for the last four items.
Copper is essential for normal metabolic function. A shortage of copper can cause Crohn's disease, an inflammation of the digestive system. A deficiency of copper can also cause uneven skin pigmentation, but an overdose could cause muscle cramps, nausea and liver damage. As a vegan or vegetarian, you can get a good source of copper from nuts and seeds. There's also a lot more you can gain with an anti-inflammation diet and how you can create perfect balance and harmony within yourself.
Iodine is crucial for the efficient functioning of the thyroid gland, which in itself is essential for regulating the body's metabolism and at the rate in which it uses energy. One of the best sources of iodine you can get is in sea vegetable such as nori, hijiki, wakame, arame and kombu, all forms of kelp. Did you know that sea vegetables were the first foods humans ate? Good sources of iodine for vegans and vegetarians you'll get in most of the plant-based food we eat as well as in pink Himalayan salt.
Cabbage and Brussels Sprouts can be a rich source of iodine, so long as the soil in which they grow is abundant in this mineral. Choose organic vegetables for the best results. Regular table salt is mostly enriched with iodine, but it's by no means the best form of salt you can ingest, and you should try to avoid it. Opt for pink Himalayan salt, as not only does this particular salt contain iodine, it also contains all the essential nutrients our bodies require to transport these elements in and out of our cells and by that, regulating our blood pressure.
Himalayan salt contains 84 minerals, a vast number considering only 118 elements are known to science. It's for this reason that by adding pink Himalayan pink to your diet, it can help rectify virtually any mineral deficiency you may have. Himalayan salt also contains calcium, magnesium, iron and zinc.
Deficiency of iodine is a severe issue since this mineral plays an essential role in the functioning metabolism of your thyroid gland. By adding a small amount of Himalayan salt to your food, you won't ever need to worry about iodine deficiency again.
Iron is used by your body to manufacture red blood cells, which carry oxygen from the lungs to your body's tissues in the form of haemoglobin. If you suffer from constant tiredness and have pale skin, this could be an indication that you're deficient of iron in your system. However, taking in too much iron can affect your body's ability to absorb other minerals such as copper and zinc. And ingesting large quantities of iron can cause damage to your liver. It's imperative to maintain balance and a healthy lifestyle to avoid any mineral deficiency. Good sources of iron for vegans and vegetarians you can get from dark green leafy vegetables and dried apricots.
Magnesium helps prevent vascular disease and muscle cramping. It's also essential for keeping your nervous and hormonal systems healthy. Good sources of magnesium for vegans and vegetarians you'll get from apples, bananas, citrus fruit, dried fruit, brown rice, corn, nuts, beans and ginger.
Selenium works well with vitamin E to detoxify your body, and it can help prevent diseases such as cancer as well as maintain healthy tissue. Good sources of selenium for vegans and vegetarians you'll get from Brazil Nuts, Broccoli, Mushrooms, Radishes, Tomatoes and Brown Rice.
Zinc helps build a healthy immune system. It also helps us recover from illness and lowers cholesterol. Zinc is essential for hormone-related health needs, and this is especially important for menstruating women. One clear way to find out if you suffer from a shortage of zinc is when you start noticing white marks on your fingernails. Another is a reduced sense of taste and smell. And in some cases, a skin condition such as acne, though acne also has many other causes too. Good sources of zinc for vegans and vegetarians you'll get from Whole Grain Products, Cashew Nuts, Seeds, Ginger, and Chickpeas as well as Brewer's Yeast.
Phosphorus helps give your body energy and is essential for the healthy growth of cell membranes. It also helps to promote healthy teeth and bone development. Though much of this mineral comes mainly from animal protein, an excellent plant-based source of phosphorus you can get from nuts, seeds, lentils, beans, bananas and oatmeal. You'd want to limit this mineral if you have kidney disease as removing phosphorus from blood can be a little troublesome.
Please take note that the information on this site is designed for educational purposes and is intended solely for a general readership. The contents herein are not intended to offer any personal medical advice or to diagnose any health issues you may have. This information is also by no means a substitute for medical care by a licensed healthcare provider. For that, you'd need to consult your medical doctor or a health care practitioner for any advice should you require prescription medication.