Minerals
Minerals are present in our bodies to about 4-5% of the total body weight. We need to ingest minerals in small quantities to help our body function. Different minerals have different bioavailabilities which is important to consider when thinking about your daily dose.
Minerals that are highly bioavailable are Sodium( Na), Potassium (K), Chloride (Cl), Iodide (I) and Fluoride (F). The rest of the minerals like Calcium (Ca), Magnesium (Mg), Iron (Fe), Chromium (Cr) and Manganese (Mn) have medium to low bioavailability.
Minerals that are highly bioavailable are Sodium( Na), Potassium (K), Chloride (Cl), Iodide (I) and Fluoride (F). The rest of the minerals like Calcium (Ca), Magnesium (Mg), Iron (Fe), Chromium (Cr) and Manganese (Mn) have medium to low bioavailability.
Calcium
Sources: Dark leafy green vegetables such as kale, broccoli, brussels sprouts, almonds, sesame seeds, dried figs, small bones of sardines - although dairy products contain a high concentration of calcium it is less bioavailable and can actually leach calcium from your body due to its acidity.
Functions: Building bone mass (very important when growing up), preserving bones mass, blood clotting, healthy heart, nerves, teeth
Have four dried figs with your breakfast, lettuce with chickpeas and tofu for lunch, broccoli and broad beans seasoned with fresh parsley for dinner and you're covered.
Sources: Dark leafy green vegetables such as kale, broccoli, brussels sprouts, almonds, sesame seeds, dried figs, small bones of sardines - although dairy products contain a high concentration of calcium it is less bioavailable and can actually leach calcium from your body due to its acidity.
Functions: Building bone mass (very important when growing up), preserving bones mass, blood clotting, healthy heart, nerves, teeth
Have four dried figs with your breakfast, lettuce with chickpeas and tofu for lunch, broccoli and broad beans seasoned with fresh parsley for dinner and you're covered.
Chromium
Sources: Black pepper and brewer's yeast, mushrooms, prunes, raisins, nuts, asparagus, molasses, potatoes
Functions: Essential for carbohydrate and fat metabolism, balancing blood sugar, heart function, helps protect DNA
Season your potato and green pepper dish with brewer's yeast and pepper, add raisins to your breakfast and snack on nuts - hello daily dose!
Sources: Black pepper and brewer's yeast, mushrooms, prunes, raisins, nuts, asparagus, molasses, potatoes
Functions: Essential for carbohydrate and fat metabolism, balancing blood sugar, heart function, helps protect DNA
Season your potato and green pepper dish with brewer's yeast and pepper, add raisins to your breakfast and snack on nuts - hello daily dose!
Iron
With Iron it's important to know that there are two different form - a non-heme form from plant sources and a heme form from animal sources. Non-heme sources are less bioavailable, however adding vitamin C in form of lemon juice to your meals will improve the absorption x 6.
Sources: Dark leafy green vegetables, parsley, nuts and seeds, prunes, dates, beans, sun-dried tomatoes
Functions: Transports oxygen, essential for energy production
Have nuts, seeds and prunes with your breakfast, a salad with kale, chickpeas, sun-dried tomatoes and lemon juice for lunch, parsley with your stew and you're fine.
With Iron it's important to know that there are two different form - a non-heme form from plant sources and a heme form from animal sources. Non-heme sources are less bioavailable, however adding vitamin C in form of lemon juice to your meals will improve the absorption x 6.
Sources: Dark leafy green vegetables, parsley, nuts and seeds, prunes, dates, beans, sun-dried tomatoes
Functions: Transports oxygen, essential for energy production
Have nuts, seeds and prunes with your breakfast, a salad with kale, chickpeas, sun-dried tomatoes and lemon juice for lunch, parsley with your stew and you're fine.
Magnesium
Sources: Green vegetables, legumes, nuts and seeds, whole grains, soybeans, wheat germ, brewer's yeast, garlic, sun-dried tomatoes, oats
Functions: Strengthens bones and teeth, healthy muscles including heart muscles, nervous system, energy production, immune system
Add pumpkin and flax seeds to your porridge, have a stew with buckwheat, mung beans and garlic for dinner and snack on nuts and you're all set.
Sources: Green vegetables, legumes, nuts and seeds, whole grains, soybeans, wheat germ, brewer's yeast, garlic, sun-dried tomatoes, oats
Functions: Strengthens bones and teeth, healthy muscles including heart muscles, nervous system, energy production, immune system
Add pumpkin and flax seeds to your porridge, have a stew with buckwheat, mung beans and garlic for dinner and snack on nuts and you're all set.
Manganese
Sources: Whole grains, lima beans, nuts, ginger, tea, pineapple, okras, blackberries, oats
Functions: Healthy bones, tissues and nerves, blood sugar, essential for reproduction, brain function,
involved in antioxidant defense
Have some blackberries as a morning snack, brown rice for lunch with okras and lima beans seasoned with ginger, snack on nuts for your daily dose.
Sources: Whole grains, lima beans, nuts, ginger, tea, pineapple, okras, blackberries, oats
Functions: Healthy bones, tissues and nerves, blood sugar, essential for reproduction, brain function,
involved in antioxidant defense
Have some blackberries as a morning snack, brown rice for lunch with okras and lima beans seasoned with ginger, snack on nuts for your daily dose.
Molybdenum
Sources: Leafy green vegetables, whole grains, legumes, tomatoes, wheat germ
Functions: Involved in detoxification, strengthens teeth
You only need minuscule amounts of this mineral, so you are pretty much covered with a balanced diet anyways.
Sources: Leafy green vegetables, whole grains, legumes, tomatoes, wheat germ
Functions: Involved in detoxification, strengthens teeth
You only need minuscule amounts of this mineral, so you are pretty much covered with a balanced diet anyways.
Phosphorus
Sources: Beans and legumes are good sources, but it's present in almost all foods
Functions: Healthy bones and teeth, muscle tissue, DNA, helps maintain the body's pH, energy production
Again it's not difficult to get your daily intake, just eat the healthy stuff :)!
Sources: Beans and legumes are good sources, but it's present in almost all foods
Functions: Healthy bones and teeth, muscle tissue, DNA, helps maintain the body's pH, energy production
Again it's not difficult to get your daily intake, just eat the healthy stuff :)!
Boron
Sources: Avocados, pecan nuts, raisins, peanuts, grapes
Functions: Development of embryo, bone development, reduces inflammation
Add avocados to your salads, snack on grapes and nuts and you will get enough of this mineral.
Sources: Avocados, pecan nuts, raisins, peanuts, grapes
Functions: Development of embryo, bone development, reduces inflammation
Add avocados to your salads, snack on grapes and nuts and you will get enough of this mineral.
Potassium
Sources: Pinto beans, bananas, watercress, cabbage, pumpkin, molasses, mushrooms, parsley, cauliflower, potatoes
Functions: Transport in and out of cells, healthy nerves and muscles, fluid balance in body, energy metabolism
Eat loads of vegetables from the above list and you're covered.
Sources: Pinto beans, bananas, watercress, cabbage, pumpkin, molasses, mushrooms, parsley, cauliflower, potatoes
Functions: Transport in and out of cells, healthy nerves and muscles, fluid balance in body, energy metabolism
Eat loads of vegetables from the above list and you're covered.
Selenium
Sources: Brazil nuts, seafood, tuna, mushrooms, herring, brown rice
Functions: Reduces free radicals, antioxidant, reduces inflammation, stimulate immune system, healthy heart, male reproductive system
Snack on brazil nuts and have brown rice with mushrooms or seafood if you're not vegetarian.
Sources: Brazil nuts, seafood, tuna, mushrooms, herring, brown rice
Functions: Reduces free radicals, antioxidant, reduces inflammation, stimulate immune system, healthy heart, male reproductive system
Snack on brazil nuts and have brown rice with mushrooms or seafood if you're not vegetarian.
Sodium
Sources: Sauerkraut, olives, miso, beetroot, celery, cabbage, kidney beans
Functions: Maintains water balance, prevents dehydration, nerve function, energy production
This mineral is only needed in small amounts and is plentiful in all sorts of food.
Sources: Sauerkraut, olives, miso, beetroot, celery, cabbage, kidney beans
Functions: Maintains water balance, prevents dehydration, nerve function, energy production
This mineral is only needed in small amounts and is plentiful in all sorts of food.
Zinc
Sources: Pumpkin seeds, ginger, pecan nuts, dry split peas, brazil nuts, almonds, brown rice, oysters, egg yolks
Functions: Antioxidant, breakdown of alcohol, digestion of protein, component of over 200 enzymes in the body
Add nuts and seeds to your breakfast or snack, eat brown rice with shrimps or have an egg if you're not vegetarian, drink ginger tea - sorted!
Sources: Pumpkin seeds, ginger, pecan nuts, dry split peas, brazil nuts, almonds, brown rice, oysters, egg yolks
Functions: Antioxidant, breakdown of alcohol, digestion of protein, component of over 200 enzymes in the body
Add nuts and seeds to your breakfast or snack, eat brown rice with shrimps or have an egg if you're not vegetarian, drink ginger tea - sorted!
