Essential Minerals:
Macrominerals: Calcium, phosphorous, potassium, sulfur, sodium, chlorine, magnesium.
Microminerals: Iron, iodine, zinc, selenium, manganese, copper, cobalt, molybdenum, chromium, fluorine, silicon, vanadium, nickel, tin.
Macrominerals are those needed in the diet in amounts exceeding 100mg per day. Microminerals are also called ‘trace elements’, because they are needed in only very small amounts. Together, they make up only 4% of the body weight, but when they’re lacking, we can definitely feel it.
Mineral deficiency can cause many symptoms. Decreased immune system, muscle cramping, constipation, abdominal pain, bloating, diarrhea, nausea, vomiting. The list goes on. There are many things that can result in mineral loss in our bodies. Lack of intake, eating highly processed and refined foods, modern farming techniques, allergies/intolerances, alcoholism, medications, surgery, diseases of the liver, gallbladder, intestines, pancreas, kidneys, not enough fruits and veggies, low calorie diets (many fad diets that deprive you of certain foods), vegetarian and vegan diets that aren’t properly managed), minerals can leech out during the cooking process as well.
Most minerals are only moderately well absorbed, even when the digestive system is functioning well. When there are digestive difficulties, trace minerals such as chromium and zinc may be poorly absorbed. This can cause rapidly developing deficiency symptoms. Common mineral deficiencies include; calcium, iron, magnesium, potassium, and zinc. If you are experiencing symptoms of mineral deficiency, it’s a good idea to understand your family medical history, get a physical exam and potentially some further testing, get bloodwork done, and most importantly, review your diet and eating habits.
A food’s mineral content gives it the potential for being acid or alkaline in the body (we’ll talk more about this in next week’s blog). The body’s acid-base balance, or pH is slightly alkaline (normal is 7.41), so ideally, more of the diet, approx 70%, should consist of alkaline-forming foods, primarily fruits and vegetables. Supplementation can also be an important part of maintaining proper mineral levels, and avoiding the ailments that come with mineral deficiency.
I know this information might seem overwhelming all at once and there’s a lot more to talk about, but I can do that with you and help you create a plan to get on track to feel your best! Click here, and let’s get started!
*Sources:
Staying Healthy with Nutrition (Elson M. Haas, MD)
Back to Eden (Jethro Kloss)
Mineral Deficiency (Shawn Radcliffe, Healthline.com)
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