Mighty Minerals - do you get enough?

Mighty Minerals - do you get enough?

Author -  Vicki Philbey

What do minerals do in my body?

Minerals are essential for all enzyme reactions, and improve the use of vitamins and other nutrients. They are important in forming bone, hair, skin, teeth and blood cells. Energy production and muscle contraction is also dependent on minerals.

Why do I need minerals?

Intensive farming practises deplete soils of minerals so vegetables can’t absorb as much while growing. Food processing and refining destroys the mineral content in food. Unhealthy diets and poor lifestyle choices such as smoking or high alcohol intake interfere with absorption. Taking high doses of a single mineral can cause an imbalance in other minerals in the body, eg taking Calcium increases the need for Magnesium. Signs of low mineral levels

Calcium
Found in milk and dairy products, almonds, sardines, green leafy vegetables, tofu, and egg yolks.
• Aching muscles and cramping
• High blood pressure
• Brittle nails, tooth decay
• Eczema
• Osteoporosis
• Impaired thinking

Iron
Found in red meat, apricots, liver, oysters, parsley, wheatgerm and yeast.
• Heavy periods
• Anaemia
• Cold sensitivity
• Fatigue and weakness
• Easy bruising
• Sore inflamed tongue

Magnesium
Found in almonds, brewer’s yeast, cashews, molasses, wholegrain cereals, kelp, and eggs.
• Muscle cramping, twitching or fatigue
• Inability to cope with stress, irritability, depression
• Pronounced startle response
• Sleep disturbances- difficulty falling asleep or staying sleep
• Heart palpitations, irregular heart beat

Zinc
Found in beef, baked beans, cashews, egg yolks, herrings, liver, milk, sunflower and pumpkin seeds, wholegrains and yeast.
• Acne, poor wound healing, dermatitis, itchy skin
• Impaired taste and smell, loss of appetite
• White spots on finger nails, brittle, peeling nails
• Poor immunity- frequent ear infections, sore throats, colds, thrush, sinus infections

How can I improve my mineral intake?

  • Eat a varied diet with vegetables, wholegrains and unprocessed foods. 
  • Organic fruit and vegetables are a great source of minerals. Pesticides and fertilisers interfere with plant mineral levels. 
  • Check labels when shopping. Fortified foods can make up for the deficiency in our soils eg iodised salt or fortified cereals. 
  • Drink coffee and tea between meals so they don’t interfere with mineral absorption.
 
 
 
 
 
 

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