Often the most frightening symptoms are traced to an imbalance of little-known minerals. Let us find out more about the crucial minerals for our body.
Together, minerals make up a mere four percent of our body, but their role in its effective functioning is crucial. Experts define essential minerals as ‘keystones to our health’. It’s a fitting label considering they help carry out crucial functions, and a deficiency leads to worrying symptoms. A poor diet is often the key reason for mineral deficiency. Most of us are found deficient in iron, iodine and calcium.
The right diet plays a key role since the body doesn’t produce minerals naturally, which means we must rely on what we eat to acquire them in the right quantity. A diet rich in fresh fruits, vegetables, fish, eggs, and seven hours of sleep is a must if your body is to be replenished adequately.
Here is a quick guide to those 11 crucial minerals and sources to acquire them:
Calcium
Function: Builds and maintains strong bones and teeth, helps with muscle function, controls cell function, communication and signalling.
Low-level effect: Low levels make you prone to osteoporosis and easy fracture. More of it leads to uneasiness, high blood pressure, kidney and gallbladder stone.
Sources: Almonds, figs, carrots, raisins, brown rice, garlic, dates, spinach, sesame, cashew, papaya, celery
Recommended daily allowance: 1,000 mg/day (women), 1,200 mg/day (men)
Potassium
Function: Essential for nerve function, muscle contraction, maintaining blood pressure and a healthy balance of water in blood and body tissues.
Low-level effect: Deficiency can cause anxiety, fatigue and decreased heart rate. Excess of potassium causes hypertension.
Sources: Oranges, bananas, peanuts, beans, coconut water, spinach
Recommended dietary allowance: 2,000 mg/day (men and women)
Selenium
Function: Helps in sperm formation, protects cells from damage and regulates thyroid function. Cuts risk of prostate, lung and colorectal cancer.
Low-level effect: A deficiency can cause muscle weakness, cardiomyopathy (enlarged heart) and immune dysfunction.
Sources: Organ meats, tuna, crabs, grains, spices.
Recommended dietary allowance: 70 mcg (men), 55 mcg (women)
Sodium
Function: Helps regulate water in blood and tissue.
Low-level effect: Low levels lead to fatigue, a feeling of indifference, mental confusion, nausea and muscle cramps.
Sources: Table salt, lime juice and dairy products
Recommended dietary allowance: 1,500 mg (men), 1,300 mg (women)
Zinc
Function: Boosts immunity (especially against lower respiratory tract infection, cold and cough), reproduction and the nervous system. Useful in blood clotting.
Low-level effect: Deficiency leads to dermatitis, abnormal pregnancy and poor eyesight, abnormal sense of taste and smell.
Sources: Red meat, almonds, peanuts, chickpeas, soy foods, dairy products, mushrooms, liver and sunflower seeds.
Recommended dietary allowance: 15 mg (men), 12 mg (women)
Chloride
Function: Aids in the nervous system, muscle function, balance of water in blood and body tissues.
Low-level effect: Abnormal levels can weaken muscles, cause irregular heartbeat and disturb kidney function.
Sources: Broccoli, potatoes (with skin on), orange juice, green leafy vegetables, bananas, tomatoes
Recommended daily allowance: 2,300 mg (women), 2,000 mg (men)
Copper
Function: Aids in the metabolism of iron, red blood cell formation and blood circulation. Helps in production of energy for cells.
Low-level effect: Low levels lead to blood circulation problem.
Sources: Mutton (goat liver), lobster, cashew, sunflower seeds, wheat bran, whole grain products
Recommended daily allowance: 2 to 6 mg (men and women)
Fluoride
Function: Prevents dental cavities.
Low-level effect: Deficiency leads to yellow teeth and cavities.
Sources: Fluorinated water, teas, fish, and fluoride toothpaste and mouthwash
Recommended daily allowance: 4 mg/day (women), 3 mg/day (men)
Iodine
Function: Works to make thyroid hormones.
Low-level effect: Deficiency leads to goitre.
Sources: Iodised salt, seafood and seaweed.
Recommended daily allowance: 150 mcg/day (women), 1,100 microgram/day (men)
Iron
Function: To transport oxygen across the body via Red Blood Cells (RBC)
Low-level effect: Low levels can lead to anaemia, weakness, change in colour of nails, depression, and inattentiveness. Note: excess iron gets deposited in the heart, causing cardiac trouble.
Sources: Green leafy vegetables, red meat, eggs, poultry and soya food
Recommended daily allowance: 10-12 mg/day (men and women)
Magnesium
Function: Helps muscle and nerves function, steadies heart rhythm, maintains bone strength
Low-level effect: Low levels cause high blood pressure and heart problem.
Sources: Chicken, mushroom, spinach, whole grain products, green leafy vegetables, almonds, black-eyed peas, avocado, banana, kiwi fruit and shrimp
Recommended daily allowance: 10-12 mg/day (men and women)
