The Importance of Minerals in Your Diet

The Minerals We're Made Of

If you've ever read the side of a cereal box, vitamin label, or any other food with nutrition facts, you'll notice a daily percentage of minerals that is suggested for a healthy diet. The human body is made of 22 known essential minerals, all of which have to be consumed and absorbed by our digestive system. They are an important part of keeping our bodies going they support our bones, our heart and even our body's most basic functions. You may have an ongoing condition and not even realize that it might be related to a mineral deficiency, but with a few quick tips and a change in your diet, you could be on your way to improving your health and overall wellness.

Down to the Elements

Here are a few of the essential minerals and their functions in our bodies:

• Calcium and phosphorus support bone strength.

• Zinc and magnesium help enzymes break down food.

• Iron helps red blood cells carry oxygen throughout our bodies. If you are anemic or on a vegetarian diet, be sure you're getting enough iron through foods like eggs, spinach, shellfish, beans, and artichokes.

• Sodium and potassium assist water and acidic foods as they provide balance for our systems.

• Manganese is essential to supporting cartilage and growth.

Different Lifestyles, Different Minerals

For a majority of the U.S. population, taking a daily multivitamin can compensate for minerals that we don't get in our diet. However, most of these necessary minerals are easily consumed through fresh fruits and vegetables. A rule of thumb for eating fruits and vegetables is to eat "from the entire rainbow" since the diversity of color reflects the diversity of minerals found in each food. The more active you are, the more your body needs a variety of minerals. Some of the most important ones help support bone, muscle, reflexes and circulation function. In addition to taking a multivitamin, athletes and active persons can obtain more support by adding the following to their diet: Calcium Experts recommend 300 mg of calcium for the support of brain function, bone and joint health, and stress reduction. Selenium It only takes 0.1 mg selenium to aid your metabolism if you're burning a lot of calories. It can also help tired muscles by aiding in oxygen transportation. Zinc With an extra 15 mg of zinc in your diet you can aid more than 70 different enzymes your body needs for growth, hormone production and even insulin regulation. For teens, getting enough zinc is essential for proper growth. Magnesium Adding 15 mg to your diet can not only reduce or relieve mental stress, but increase circulation efficiency and reduce white blood cell counts. Magnesium aids more than 300 different enzymes in our bodies. It's also shown to regulate blood pressure and assist the nervous system including the brain, heart and other organs.

Mineral Deficiencies

Seeing if you're getting enough minerals in your diet can be determined several ways, the simplest of which is to get a lab analysis of your hair sample. Some of these can be done in person, by mail or by your doctor. While a hair test is an affordable and easy way to learn about the minerals in your diet, its not as accurate or current as a blood sample since hair may reflect day or sometimes week-old diet information. A blood sample can be taken through your doctor, and offer up-to-the-minute useful information. If you're an athlete or live an active lifestyle, having a mineral test can help you modify your diet to maximize athletic ability giving you an edge on the competition. If you suspect you may be suffering from a mineral deficiency, ask your doctor about what mineral test is best for you.

Minerals in Your Diet

If you haven't been eating properly, or taking a vitamin, to get your daily recommended minerals, concentrate on incorporating them into your diet. While we do obtain many necessary minerals from the foods we eat, a supplement will ensure you're getting the minerals your body needs. However, always ask your doctor if you are unsure, especially before incorporating any more mineral supplements into your diet. Sources: http://www.britannica.com/bps/additionalcontent/18/7351398/Getting-Enough-Minerals http://www.alive.com/1056a3a2.php?subject_bread_cramb=102