Get a Healthy Dose of Minerals into Your Diet

We know how important eating a wholesome diet is for maintaining heart health, however we rarely stop to consider the precise nutrient makeup of our food. Last week we considered the 13 vitamins essential for good health, and this week we want to focus specifically on minerals.

It's important to note that those who consistently eat a varied, wholesome diet should be able to obtain all the vitamins and minerals that are required for good health. For most of the population it is much better to get the necessary nutrients from the foods you eat, rather than relying on supplements.

However, if you do decide to take an additional supplement, please take care to avoid the mega dose variety, which can be dangerous - check the label carefully prior to purchase, and opt for those stating 100% of the DRIs.

Lets take a closer look at some of the minerals we require:

Calcium

Necessary for:
Healthy bones and teeth
Functioning of muscles and nerves
Blood clotting
Regulating heartbeat

Found in:
Dairy, bony fish, fortified soymilk and orange juice, legumes, fortified breakfast cereals, green leafy vegetables

Chromium

Necessary for
Effective insulin action
Energy metabolism

Found in:
Yeast, meat, wholegrains, nuts, vegetables, cheese

Copper

Necessary for:
Healthy skin and hair
Red blood cell formation
Nervous/immune/ cardiovascular system function

Found in:
Organ meats, oysters, nuts, vegetables, coco powder

Iodine

Necessary for:
Normal thyroid function
Energy production
Oxygen consumption in cells

Found in:
Seafood, seaweed, milk, vegetables

Iron

Necessary for:
Haemoglobin in red blood cells
Component of myoglobin (muscle protein)

Found in:

Red meats, organ meats, poultry, eggs, wholegrains, beans, dark green vegetables
Note: Iron from animal sources is more easily absorbed. Vitamin C helps with absorption.

Magnesium

Necessary for:
Skeletal development
Muscle and nerve function
DNA synthesis
Energy production
Enzyme activation

Found in:
Green vegetables, meats, fish, dairy, pulses, nuts, wholegrains

Manganese

Necessary for:
Healthy bones
Formation of carbohydrate and protein

Found in:
Green vegetables, pulses, cereal products, tea, coffee, nuts, wholegrains, bran

Molybdenum

Necessary for:
Breakdown of proteins

Found in:
Milk, legumes, wholegrains, cereals, liver, kidney

Phosphorus

Necessary for:
Bone development
Energy release from foods

Found in:
Meat, poultry, fish, dried fruit, eggs, wholegrains, dairy, beans

Potassium

Necessary for:
Nerve and muscle function
Regulates blood pressure
Balances fluids

Found in:
Fruit, green vegetables, legumes, dairy, grains

Selenium

Necessary for:
Antioxidant
Thyroid metabolism

Found in:
Fish, meat, poultry, eggs, wholegrains, garlic

Sodium

Necessary for:
Maintains water balance throughout the body
Transport of molecules across cell walls