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TrainWiser · **Essential Minerals -** 10-27-2006

Minerals 101

They may seem as if they?re more at home on the periodic table than in your diet, but minerals are just as important for your health as vitamins. Depending on their composition, minerals can assist in enzyme activation, muscle contraction and cell function, and they can even keep your thyroid healthy.

But you don?t have to consult the periodic table to make sure your body is getting the minerals it needs; following a basic healthy diet should do the trick. Here?s a list of some of the most important minerals, along with where to find them in the foods you eat.

Iodine

Why it?s good for you: When you think of iodine, you might picture that red stuff your mom used to put on your cuts and scrapes, but the mineral helps regulate your metabolism and enables your body to produce thyroid hormones.

Where to find it: Salt (the iodized kind), yogurt and seaweed all contain rich amounts of iodine.

Signs of deficiency: Iodine deficiency can decrease thyroid activity, leading to a slow metabolism.
Magnesium

Why it?s good for you: Magnesium aids in the transmission of nerve impulses and the transfer of energy between cells, and it assists in protein synthesis and the activation of certain enzymes.

Where to find it: Grains, legumes, seeds, and green vegetables all contain magnesium, as do soy products, nuts and mineral water.

Signs of deficiency: Without sufficient magnesium levels, you may be prone to cardiovascular problems, kidney disorders, nausea, and growth failure. You can experience irritability, insomnia, muscle twitching, and in severe cases, hallucinations.

Sodium

Why it?s good for you: Sodium helps your body regulate blood pressure and volume, and aids in muscle and nerve function.

Where to find it: Sodium is found in many foods. Salt, soy sauce and salty foods are the most obvious sources, but sodium is also present in processed meats.

Signs of deficiency: Though you can experience muscle weakness, a decreased appetite and nausea if you?re not getting enough, the most common problem is getting too much sodium, which can lead to high blood pressure and fluid retention.

Potassium

Why it?s good for you: Potassium helps regulate your body?s acid/base balance, aids in protein synthesis and regulates your body?s metabolism.

Where to find it: Fish is especially high in potassium, but it can be found in other meats too. Potatoes, green vegetables, avocadoes, and fresh fruit like bananas, apples and apricots also contain potassium.

Signs of deficiency: If you?re not getting enough potassium, you may experience fatigue, muscle weakness, nausea, decreased heart rate, paralysis, confusion, and disruption of cardiac rhythm.

Calcium

Why it?s good for you: Most people know that calcium helps maintain the strength of bones and teeth, but it also aids in the control of nerve impulses and muscle contractions.

Where to find it: Dairy products and fish bones are full of calcium, but those who are lactose-intolerant or vegan can get their required intake from tofu, fortified orange juice and green, leafy vegetables.

Signs of deficiency: Not ingesting enough calcium can lead to bone mineral loss.

Fluoride

Why it?s good for you: Fluoride helps prevent tooth decay, and helps maintain the strength and structure of your bones.

Where to find it: Fluoride is added to tap water, so most food prepared with tap water will contain the mineral. Tea, gelatine and marine fish are also good sources of fluoride.

Signs of deficiency: If you?re not getting enough fluoride, you may have an increased tendency to develop cavities, and your bones and teeth may weaken.

get your periodic table

Minerals, when coupled with amino acids, are sometimes known as the building blocks of life. Without an adequate supply of minerals, cell function would be impaired, and even your neurological health would be compromised. But despite the importance of minerals, the need for supplements is rare, as sufficient amounts are usually found in a healthy diet.

Source: AskMen.Com