Five essential minerals and where to find them

Your body needs minerals to function properly. They are essential and you need to include them in your diet since the body cannot produce them naturally.  The deficiency of essential minerals may cause chronic disease as well as an excess of them. The following are five essential minerals that you must make a part of your diet.

  • Calcium

Calcium is an essential mineral for strong bones and teeth. It helps prevent osteoporosis as well. But this mineral has other important functions to the body.  The process of blood clotting requires this mineral as well as a normal nerve and muscle function.  In women, calcium can help prevent PMS.  It is also necessary for the regulation of blood pressure, along with potassium. 

In your diet, find it in dairy products such as milk, cheese, and yogurt. Find it also in spinach, beans, nuts and fortified foods such as cereals.

  • Potassium

Potassium is important to regulate blood pressure. It does this by acting as an antagonist to the effects of sodium, which elevates blood pressure. Muscle contraction and some nerve actions are helped by this mineral.  You can find it in most fruits and vegetables.

  • Iron

Iron is an essential element for red blood cells.  In plain English, it helps in the transportation of oxygen. Lack of iron can make you feel very tired and even impair your ability to think.  Find it in beef, chicken, nuts, and fortified cereals. 

  • Magnesium

Many biochemical functions in your body need magnesium to take place.  Some experts calculate more than 300 chemical reactions with magnesium taking place in your body.  It is necessary for healthy and strong bones, proper muscle and nerve function, and blood sugar control. It is found in nuts, seeds, whole grains, dark green vegetables, legumes, salmon, yogurt, banana, and fortified cereals.

  • Zinc

Zinc is important to your immune system.  It helps your body fight infection.   Main sources of zinc include beef, pork, and fortified cereals.




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