Mineral guide

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

• Depression

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

• Tiredness/fatigue

• 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 LittleWildflower x