How Does My Diet Affect Mineral Levels?

Posted by Charlotte James on Dec 19, 2011 in Minerals | 0 Comments

Home > Nutrition > Minerals > How Does My Diet Affect Mineral Levels?

It is scary how much our dietary choices can affect our body’s ability to absorb essential vitamins and minerals, but it’s true. Make the wrong dietary choices and you could hinder your body’s ability to get rid of fat.

Take for instance; chromium.

Make the decision to consume too many simple sugars and this can cause you to excrete more chromium in your urine affecting your insulin production.

And this wouldn’t matter so much if insulin didn’t play a key role in managing your metabolism and the storage of carbohydrates, fats and proteins in your body. But unfortunately it is.

Why are minerals important?

You may only require many of the minerals below in trace amounts; however without them your body wouldn’t be able to function properly.

And we are not exaggerating…

From your energy levels to your metabolism to your circulation, minerals play a pivotal role in keeping you alive.

Yet everyday many of us make the decision to eat a high calorie diet and consume fewer and fewer fruits and vegetables, gradually reducing our access to such minerals. And as such are putting our body at risk of heart problems, fatigue and weight gain.

What can we do to change this?

For a healthy body you need to consume the following minerals every day:

Calcium (1000mg/day) – known to ease insomnia and regulate the absorption of nutrients through your cells walls; without calcium your muscles cannot contract properly; your blood cannot clot and your nerves cannot carry messages.
Natural sources: blackberries, dates, oranges, pomegranates, brussel sprouts, celery, parsnip, turnips, almonds, brazil nuts, oats, sesame seeds, cheese, cows milk, eggs, Pollock, sardines
Copper (1.5-3.0mg/day) – is involved in the absorption, storage and metabolism of iron and the creation of red blood cells.
Natural sources: avocado, blackberries, mango, passionfruit, artichoke, French beans, kale, peas, potatoes, pumpkin, sweet potato, brazil nuts, cashews, chestnuts, oats, sunflower sees, beef, cheese, salmon, soy beans, veal, duck, black beans, fava beans, kidney beans, lima beans, pinto beans.
Iodine (150mcgs/day) – reputed to regulate rate of energy production, body weight and growth. Also encourages healthy hair, nails, skin and teeth.
Natural sources: fruits and vegetables grown in iodine-rich soils.
Iron (women 15mg/day, men 10mg/day) – known to improve your immune system and ability to learn.
Natural sources: avocado, blackcurrants, cherries, dates, grapes, lemon, lychee, pomegranate, raspberries, brussel sprouts, French beans, leeks, peas, potatoes, pumpkin, buckwheat, cashews, coconut, pats. Rye, wheat, beef, sardines, lamb, soy beans, turkey, duck, black beans, lima beans, pinto beans, white beans
Magnesium (310-420mh/day) – is needed for bone, protein, making new cells, nerves, muscles and blood clotting. Also assists in the absorption of calcium, Vitamin C and potassium.
Natural sources: banana, blackberries, dates, kiwi, mulberries, pomegranate, raspberries, artichoke, butternut squash, French beans, peas, almonds, buckwheat, cashews, peanuts, pumpkin seeds, rye, beef, cheese, cod, herring, salmon, tuna, black beans, navy beans, pinto beans and soy beans.
Manganese (2.0-5.0mg/day) – influences blood sugar, metabolism and thyroid function.
Natural sources: banana, blueberries, dates, cranberries, grapefruit, pineapple, pomegranate, raspberries, French beans, leeks, okra, parsnip, peas, potatoes, coconut, pecans, brown rice, pine nuts, eggs, herring, goats milk, soy milk, edamame, lima beans, navy beans and white beans.
Phosphorous (700mg/day) – necessary for the formation of teeth and nerve cells.
Natural sources: avocado, blackcurrants, dates, kiwi, passionfruit, pomegranate, artichoke, corn, French beans, parsnip, peas, potatoes, cashews, oats, rye, sunflower seeds, cheese, salmon, sardines, tuna, black beans, fava beans, kidney beans, navy beans, pinto beans.
Potassium (2000mg/day) – essential for body growth and maintenance, particularly your heart.
Natural sources: bananas, cherries, dates, grapefruit, lychee, papaya, passionfruit, pomegranate, butternut squash, lima beans, parsnips, lima beans, potatoes, pumpkin, almond, chestnuts, coconut, oats, cows milk, Pollock, salmon, tuna, pork, yoghurt, edamame, kidney beans, pinto beans.
Selenium (70mcgs/day) – works in conjunction with vitamin E and forms part of several enzymes.
Natural sources: bananas, lychee, mango, passionfruit, pomegranate, watermelon, asparagus, mushrooms, parsnip, barley, brazil nuts, cashews, coconut, rye, cheese, chicken, eggs, anchovies, cod, salmon, tuna, lamb, soy beans, fava beans, garbanzo beans, mung beans and pinto beans.
Sodium (400mg/day) – regulates blood pressure and volume as well as fluid balance, and proper muscle and nerve function.
Natural sources: artichoke, broccoli, beetroot, celery, fennel, kale, coconut, pumpkin seeds, cheese, cow’s milk, eggs, herring, sardines, soy milk, bacon.
Zinc (15mgs/day) – is responsible for carbohydrate and protein metabolism, boosting your immune system, and wound healing, growth and vision.
Natural sources: avocado, blackberries, raspberries, asparagus, brussel sprouts, corn, lima beans, peas, potatoes, buckwheat, cashews, oats, pine nuts, beef, chicken, cheese, eggs, lamb, herring, black beans, fava beans, kidney beans and soy beans.

Overcoming your mineral deficiency is easy once you are aware where these miracle minerals are hiding. So make sure you are not depriving your body of these essential minerals, and help yourself to healthier weight loss.

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Charlotte James

Charlotte is the main curator of our Slimming Advice section, she works with a range of guest authors as well as fitness experts to moderate and produce all the guides, advice and news on the Slimming Advice Blog.