We all know the importance of iron for the production of red blood cells. Some of us are aware of how iodine to prevents thyroid problems. There are, however, many other important minerals required in very small amounts for the normal functions of certain organs. Some essential ones are iron, calcium, sodium, potassium, selenium, zinc and a few trace elements. Some people suffer from mineral deficiencies due to inadequate daily intake of fruits, vegetables, legumes, nuts and seeds.
Iron is basic to the composition of red blood cells. Iron deficiency results in anemia. The lack of iron makes red blood cells smaller, reducing the oxygen circulating in the bloodstream. This leads to fatigue and energy loss which can be treated with iron supplements. Skeletal muscle meat and plants are rich in iron. For those who wish to minimize animal products, legumes (all beans), some dried fruits (prunes, raisins, figs), cocoa (chocolate) and dark leafy vegetables are good substitutes.
The mineral calcium is fundamental to building our bones. It also affects the functions of our nervous, digestive, muscular and cardiovascular systems. Due to reduced estrogen in menopausal women, osteoporosis, bone loss and fractures can occur unless supplements are taken. Other factors such as increased consumption of salt, protein, wheat bran, soft drinks, caffeine, alcohol and smoking promote leaching of calcium from the bones. Dairy products are high in calcium. If you prefer to avoid them, leafy greens, broccoli, sesame (tahini), seaweed, fish with bones and fortified soy products are adequate replacements. Remember, limited exposure to sunlight also helps build bones.
Sodium, which is abundant in common salt, is an important regulator of body fluids. It is instrumental in tiny amounts for the control of heartbeat, the circulatory system and the hydroelectricity of nerve impulses. If you are an athlete or do a lot of exercise, take sufficient amounts of salt. Beyond a certain level in the system, sodium can raise normal blood pressure and cause water retention, increasing the possibilities of cardiovascular disease, stroke and kidney disorders. For cooking, use rough sea salt instead of refined table salt.
If you are salt-sensitive, you should reduce your salt intake, processed foods, pickles, olives and salty snacks. Remember to drink pure water. Water flushes excess sodium from the system. Mineralized bottled waters are available everywhere so choose a type that suits your condition best. Some of the French bottled waters, such as Evian, are recommended for kidney problems.
Potassium and salt complement each other. Potassium is essential for the functions of the heart and other muscles. Athletes, in particular, need a sufficient amount to avoid muscle spasms. Most fruits (banana, dates), dark leafy vegetables and starchy roots are good sources of this mineral.
If you are wondering what selenium is and where to find this trace mineral antioxidant, you need not look too far. Tiny amounts are in protein-rich foods, such as nuts and seeds grown in selenium-rich soils, not forgetting shellfish, fish and liver. Selenium is a catalyst for certain hormonal functions like the production of thyroid hormone as well as for the optimum performance of your immune system. It is also necessary for male fertility, sperm motility and stability. Selenium deficiency is associated with mood shifts, fatigue and mental disorders leading to cognitive decline and Alzheimer’s disease. The antioxidant effect of this trace mineral also protects from cardiovascular disease. By eating selenium-rich food, you improve your immunity and fend off cancer and many diseases. While I advise you not to exceed the daily dose of 600 micrograms, I suggest you go for nuts in moderation.
Zinc has many essential functions. It helps you store insulin in your body and improves the collagen of your skin.
Zinc plays an important role in the development of sex organs during puberty. Deficiency in this trace element stunts physical growth and slows the mental development of adolescents. Supplements of the mineral are not necessary as long as you add animal products, legumes (soybeans), nuts, eggs and whole grains to your diet.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)