A guide for minerals, benefits, food sources and deficiency symptoms
Iron
Iron is a mineral needed for the formation of haemoglobin, this carries oxygen from the lungs to the body’s cells. Iron helps to make certain hormones, neurotransmitters and collagen.
Food sources
• Dark leafy green veggies
• Red meat
• Organ meat
• Poultry
• Fish
• Beans
• Peas
• Legumes
• Nuts
• Seeds
• Whole grains
• Dried fruit
• Eggs
• Shell fish
• Quinoa
• Broccoli
• Tofu
• Dark chocolate
Deficiency symptoms
Anemia symptoms:
• Tiredness
• Fatigue
• Body temperature dysregulation
• Numbness and tingling
• Elavated heart beat
• Paleness of the skin
• Shortness of breath
• Headache
• Dizziness
• Insomnia
• Restless legs/cramps
• Anxiety
• Hair loss
• Brittle nails
• Under-active thyroid
Calcium
Benefits
• Build strong bones and teeth
• Regulation of muscle contractions and heartbeat
• For normal blood clotting
Food sources
• Milk
• Cheese
• Yogurts
• Green leafy veggies
• Tofu
• Soya beans
• Nuts
• Fish – boned such as..sardines, pilchards and canned salmon
• Legumes
• Dried fruit
• Seeds
• Beans
• Almonds
• Rhubarb
• Figs
• Fortified cereals
Deficiency symptoms
• Weak or easily fractured bones
• Osteoporosis
• Dental problems – brittle teeth, cavity, sensitive gums
• Numbness and tingling
• PMS ( painful)
• Muscle cramps
• Weak brittle nails
• Fatigue
• Vision problems
• Headaches
• Abnormal heart rythem
• Dry itchy skin
• Heart failure
Magnesium
Magnesium is known as the “master mineral” because it’s responsible for over 300 metabolic processes in the body.
Benefits
• Builds healthy bones
• Improves digestion
• Eases anxiety and depression
• Improves cardiovascular health
• Eases muscle cramps
• Lowers blood pressure
• Reduces the risk of diabetes
• Increases vitamin & mineral absorption
• Reduces inflammation
• Reduces migraines
• Helps alleviate constipation
Food sources
• Whole grains
• Spinach
• Dark chocolate
• Quinoa
• Nuts – almonds, cashews, peanuts, Brazil’s
• Black beans
• Avocado
• Cultered yogurt
• Tofu
• Bananas
• Legumes
• Seeds – pumpkin, flax, chia
• Fatty fish – Salmon, mackerel
• Leafy green veggies
Deficiency symptoms
• Poor heart health
• Calcium deficiency
• Respiratory illness
• High blood pressure
• Muscle cramps
• Nausea
• Tremors
• Gastric issues
• Insomnia
• Anxiety & depression
• Skin issues – eczema
• Loss of appetite
• Irritability
Iodine
Iodine helps with the production of the thyroid hormones, which helps to keep a healthy metabolism. Iodine also helps to prevent certain cancers.
Food sources
• Dried seaweed – kelp, nori
•,Milk
• Cod
• Shrimp
• Prunes
• Baked potatoes
• Cranberries
• Hard boiled eggs
• Iodized salt
• Plain yogurt
• Tinned tuna
• Turkey breast
• White bread
Deficiency symptoms
• Swelling in the front of the neck
• Fatigue & weakness
• Feeling cold
• Unexpected weight gain
• Hair loss
• Dry flaky skin
• Changes in heart rate
• Problems during pregnancy
• Heavy or irregular periods
Potassium
Potassium’s main function in the body include, regulating fluid balance, and controlling the electrical activity of the muscles- including heart rate.
Benefits
• Supports blood pressure
• Its electrolyte that counteracts the effects of sodium
• Bone & muscle maintenance
• Muscle contractions
• Normal water balance
• Heart rythem
• Ph balance – acidity & alkalinity
• Good digestion
Food sources
• Bananas
• Leafy green veggies
• Tomatoes
• Potatoes
• Beans
• Avocados
• Cooked spinach
• Pineapples
• Lean meats
• Lentils
• Eggplant
• Pumpkin
• Mushrooms
• Sweet potatoes
• Broccoli
• Cucumbers
• Peas
• Kiwi
• Whole grains
• Fish- cod, tuna, trout, halibut
• Orange juice
• Prunes juice
• Apricot juice
• Gratefruit juice
• Tomatoe juice
• Nuts
• Brown rice
Deficiency symptoms
• Fatigue
• Weakness
• Muscle pain
• Constipation
• Irregular heart beat
Extreme deficiency
• Severe muscle weakness
• Paralysis
• Respiratory failure
• Painful obstructions in the gut
• Muscle spasms
• Numbness, tingling, itching – hands, feet, legs, arms
Zinc
Our body’s don’t naturally produce zinc, so we have to eat foods containing it. Zinc is necessary for a healthy immune system.
Benefits
• Keeps the immune system strong
• May reduce certain age-related diseases
• Wound healing
• Decreases inflammation
•, Helps to treat acne
• Helps osteoporosis
Food sources
• Shell fish – crab, mussels, lobster, clams, oysters
• Poultry- chicken & Turkey
• Meat- Beef, lamb, pork
• Fish – Salmon, sardines, sole
• Nuts & seeds
• Legumes
• Eggs
• Beans
• Dairy – Milk, cheese, yogurt
• Whole grains
• Veggies – kale, peas, mushrooms, asparagus
Deficiency symptoms
• Decreased immunity
• Thinning hair
• Dry skin
• Impaired wound healing
• Decreased appetite
• Diarrhoea
• Weight loss
• Male infertility
• Depression
• Skin conditions– Acne, eczema
Phosphorus
Phosphorus is a mineral that is part of every cell in the body. It works together with calcium to build healthy bones and teeth.
Benefits
• Healthy bones & teeth
• Supports growth
• Use of energy
Food sources
• Dairy products
• Nuts – Brazil, almonds, cashews, pistachios
• Beans
• Lentils
• Grains – bran, oatmeal, quinoa
• Meats – beef, lamb, pork
• Poultry- chicken, Turkey
• Fish – Salmon, tuna, mackerel, trout, sardines
• Sunflower seeds
Deficiency symptoms
• Low energy
• Weakness
Sodium
Sodium aka salt.
As we know, we need salt in our diets but in moderation as too much isn’t good for our health.
Benefits
• Balances fluids
• Muscle contractions
• Helps nerve impulses
• Influences blood pressure
Foods high in sodium/salt
• Table salt
• Ham, pork, bacon
• Cottage cheese
• Processed cheese
• Stocks & broths
• Pizza
• Buiscits & cakes
• Canned soup & vegetables
• Meat ( processed )
• Sauses
• Canned meats & poultry
• Crisps/snacks
• Ready made meals/take always
• Breads
Too much salt/Sodium in the diet can cause health risks, so eat moderately.
Too much salt/Sodium symptoms
• Raises blood pressure
• Strain on the heart, kidneys and brain
• Heart disease, heart attacks
• Strokes
• Oedema- fluid retention
• Osteoporosis
Chromium
Chromium is a trace mineral only needed in small quantities. It helps to improve insulin sensitivity, elevates protein, carbohydrate metabolism.
Food sources
• Broccoli
• Green beans
• Potatoes
• Grape juice
• Turkey
• Whole wheat
• Red wine
• Dairy products
Deficiency symptoms
Deficiency is quite rare as we don’t need much in our diets.
I hope you find this guide useful…let me know in the comments below.
Love Marie x