The majority of the minerals can be found in our bones. They represent 4 percent of our body mass and each one of them has certain important function. They for example influence vitamins functioning, we need them for formation of enzymes, hormones, hemoglobin etc. Many health problems appear as a consequence of the lack of a certain minerals in our body. Following list is appropriate and can also be very helpful for vegans and vegetarians.
This vital mineral is responsible for bone contraction, healthy teeth, correct functioning of our muscles, nerve system and our heart. When there is a lack of it there is a threat for our bones to become weak and our joints swollen. Vitamin D accelerates its absorption. We can find Calcium in green vegetables, legumes, mango fruit, almonds, hazelnuts, pistachios, figs, cauliflower, cabbage, carrots, sunflower seeds, etc.
Magnesium provides an effective nerve and muscle functioning. It is responsible for converting blood sugar into energy and helps our body with fat burning. It also has anti-stressful impact. When lacking there is a possibility of drowsiness, irritability, muscle crunches, loss of appetite, nausea, constipation and sleep disorders. It is found in whole grains, almonds, seeds, dark green vegetables, potatoes, bananas, legumes, dried fruits, algae, etc.
This important mineral maintains a proper balance of fluids and electrolytes in the body. Potassium also regulates heart rate. Some of the signs that there is not enough of it in our body may be fatigue, irritability and increased blood pressure. Some of the food containing potassium are beans, green leafy vegetables, potatoes, dried apricots, avocados, mushrooms, bananas, melons, tomatoes, pumpkins, prunes, peaches, etc.
Phosphorus is responsible for strong teeth, bones, muscles and it transfers nerve impulses in to the cells. It is also important for the proper functioning of the heart and the kidneys. If you suffer lack of this mineral that can show as a general body weakness, pain in the joints, bones and muscles. We get it from whole grain cereals, vegetables, legumes, fruits, nuts, seeds etc.
Two thirds of iodine is located in the thyroid gland, where it regulates its functioning. It helps with excess fat burning, stimulates our growth, circulation and our mental functioning. It also maintains healthy teeth, hair, nails and skin. When we are lacking, it is probable that we will gain weight or we can feel lack of energy, fatigue and insomnia. Cereals, algae, potatoes, strawberries and cranberries are some of the foods containing this mineral. Normally Iodine is already added to salts we are using daily.
Iron is a very important element because the body needs it for blood formation. We find the majority of it as a central atom of hemoglobin which carries oxygen from the lungs to the tissue and therefore enables the cellular respiration. Lack can lead to anemia, hair loss, pale and rough skin, brittle nails, problems with concentration etc. Vitamin C will help our body to absorb iron more easily. We can find it in raisins, cranberries, dates, apricots, cherries, blackberries, bananas, spinach, beetroot, broccoli, beans, nuts, seeds, other green vegetables, legumes etc.
Zinc is responsible for more than 300 chemical reactions in our brains. When we don’t consume it enough, white spots may appear on our nails. We will get Zinc from pumpkin seeds, cashews, spinach, mushrooms, beans, cocoa beans, etc.
Selenium has a role in our immune system and in thyroid functioning. If we don’t eat any meat it is especially advisable to eat Brazilian nuts once per week which are one of the best source of it though we should not over-exaggerate. Consuming it too much can cause some side effects. We can also find selenium in walnuts and grains.
Fluoride strengthens bones and protects us from tooth decay. Deficiency may also cause weak eye sight, curvature of the spine and susceptibility to infection. Problems can also appear when we consume it to much though. We can get it from asparagus, avocados, pickles, beets, prunes, brussels sprouts, cabbage, carrots, cauliflower, cucumber, dates, dandelion, sunflower seeds, garlic, spinach, tomatoes etc.