To maintain health, eating a varied and balanced diet is essential. Although most people know this fact, they do not necessarily know all the vitamins and minerals to include in their diet, nor do they know which foods contain them. So, which minerals do you need in your diet, and what should you eat? Here is a look at the essential vitamins we need to maintain health.
Which Minerals Do You Need in Your Diet?
Why Do You Need Calcium?
Calcium is a vital mineral essential for maintaining strong bones and teeth. It is also crucial for muscle function and nerve transmission. Without enough calcium in your diet, you may risk developing osteoporosis, a condition where bones become weak and brittle. Calcium is also needed for blood clotting and regulating blood pressure.
Foods containing calcium: Dairy products, leafy green vegetables, and fortified cereals.
Recommended recipe: Spinach and ricotta cannelloni
Why Do You Need Cobalt in Your Diet?
One of the lesser-known minerals you need in your diet is cobalt. It is a mineral that is essential for the formation of vitamin B12, which you need for a healthy nervous system and red blood cell production. Cobalt also supports the body’s metabolism and immune system. Although the body only requires small amounts of cobalt, deficiency can lead to anaemia, fatigue, and nerve damage.
Foods containing cobalt: Offal, shellfish, nuts, and leafy green vegetables
Recommended recipe: chicken liver pate
Image Credit: Haydn Blackey https://creativecommons.org/licenses/by-sa/2.0/
Why Do You Need Copper in Your Diet?
Copper is an essential mineral for many bodily functions. It helps to maintain healthy bones, form red blood cells, and support the immune system. Copper is an antioxidant that protects cells from free radicals damage. In addition, copper is involved in producing collagen, a protein important for maintaining healthy skin and connective tissues.
Foods containing copper: Shellfish, nuts and seeds, whole grains, and leafy green vegetables
Recommended recipe: Kala chana saag
Which Minerals Do You Need in Your Diet? Why Do You Need Fluoride in Your Diet?
Fluoride is a mineral that is important for dental health. It helps to reduce tooth decay by strengthening the tooth enamel and improving resistance to acid attacks from mouth bacteria. Fluoride also reduces the amount of acid mouth bacteria produce and helps reverse the early stages of dental decay. In addition to its dental benefits, fluoride strengthens bones and reduces the risk of osteoporosis.
Foods containing fluoride: Shellfish, oatmeal, potatoes
Recommended recipe: Saag aloo
Image credit: Fatimahope, CC BY-SA 4.0 https://creativecommons.org/licenses/by-sa/4.0, via Wikimedia Commons
Why Do You Need Iodine in Your Diet?
Iodine is an essential mineral that is required by the body to produce thyroid hormones. These hormones are essential for regulating metabolism, growth, and development. Suffering from iodine deficiency can lead to a variety of problems, including goitre (an enlargement of the thyroid gland), hypothyroidism (an underactive thyroid gland), and intellectual disability.
Foods containing iodine: Seafood, iodized salt, dairy products
Recommended recipe: Baked salmon with lemon butter
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Which Minerals Do You Need in Your Diet? Why Do You Need Iron
Iron is an essential mineral that is needed to produce the protein haemoglobin, which is found in red blood cells and carries oxygen around the body. This mineral is also vital for maintaining healthy skin, hair, and nails and plays a key role in immune system function. Iron deficiency may lead to anaemia, a condition in which the body does not produce enough red blood cells. Symptoms of anaemia include fatigue, weakness, and shortness of breath.
Foods containing iron: Red meat, poultry, fish, beans, and leafy green vegetables
Recommended recipe: Smoked mackerel pate
Image Credit: Ewan Munro via Flickr https://creativecommons.org/licenses/by-sa/2.0/
Why Do You Need Magnesium?
Magnesium is an essential mineral that is important for many bodily functions, including heart rhythm, muscle and nerve function, and bone health. It also regulates blood sugar levels, blood pressure, and energy metabolism. Magnesium deficiency is associated with various health problems, including migraines, osteoporosis, and heart disease.
Foods containing magnesium: Leafy green vegetables, nuts and seeds, whole grains, and fish
Recommended recipe: Salmon goujons
Why Do You Need Manganese in Your Diet?
Manganese is an essential mineral necessary for many bodily functions, including the metabolism of carbohydrates, amino acids, and cholesterol. It also plays a role in healing wounds and bone development. Manganese is also an antioxidant, so it protects cells from free radicals damage. Manganese deficiency is rare but can lead to problems with bone growth and development.
Foods containing manganese: Whole grains, nuts and seeds, leafy green vegetables, and legumes
Recommended recipe: Lentil dahl with coconut
Why Do You Need Molybdenum in Your Diet?
Molybdenum is an essential mineral for many bodily functions, including the metabolism of proteins and nucleic acids. It also detoxifies harmful substances in the body. Molybdenum deficiency is rare but can lead to problems with growth and development.
Foods containing molybdenum: Legumes, nuts and seeds, grains, and leafy green vegetables
Recommended recipe: Mushroom and walnut pate
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Nickel is required to metabolise carbohydrates, fats, and proteins and produces certain hormones and enzymes. Nickel is also important for DNA synthesis, immune system function, and maintaining healthy skin, hair, and nails. A deficiency in nickel can cause symptoms such as skin rashes, gastrointestinal issues, and impaired growth and development.
Foods high in nickel: Chocolate, nuts, legumes, whole grains, leafy green vegetables, and some fruits, such as figs, dates, and pineapples.
Recommended recipe: Spinach and cauliflower curry
Which Minerals Do You Need in Your Diet? Why Do You Need Phosphorus?
Phosphorus is an essential mineral that is important for many bodily functions, including the formation of strong bones and teeth, energy metabolism, and kidney function. It also plays a role in the regulation of acid-base balance in the body. Phosphorus deficiency is rare but can lead to problems with bone growth and development.
Foods containing phosphorous: Dairy products, meat, fish, poultry, and whole grains
Recommended recipe: Salmon and cream cheese pate
Image Credit: Molly (Elliott) Vandevoort via Flickr https://creativecommons.org/licenses/by-nd/2.0/
Why Do You Need Potassium?
Potassium is an essential mineral you need for muscle and nerve function, fluid balance, and blood pressure regulation. It is also crucial for bone health and the prevention of kidney stones. Potassium deficiency leads to muscle weakness, fatigue, and constipation.
Foods containing potassium: Bananas, potatoes, leafy green vegetables, and avocados
Recommended recipe: Sweet potato saag aloo
Why Do You Need Selenium?
Selenium is an essential mineral we need for multiple bodily functions, including thyroid function, immune system function, and DNA synthesis. It is also an antioxidant, which helps to protect cells from damage caused by free radicals. Selenium deficiency can lead to a variety of health problems, including thyroid dysfunction, immune system dysfunction, and an increased risk of some types of cancer.
Foods containing selenium: Brazil nuts, seafood, eggs, poultry, pork, beef, and whole grains
Recommended recipe: Spanish eggs
Which Minerals Do You Need in Your Diet? Why Do You Need Sodium?
Sodium is an essential mineral responsible for various bodily functions, including maintaining fluid balance, transmitting nerve impulses, and regulating blood pressure. It is also important for muscle and heart function. However, too much sodium can be harmful and may lead to high blood pressure. In turn, high blood pressure increases the risk of heart disease and stroke. Consuming sodium in moderation and choosing low-sodium options when possible is essential.
Foods containing sodium: Table salt, processed foods, and canned foods
Recommended recipe: Chorizo and chickpea stew
Why Do You Need Sulfur in Your Diet?
Why Do You Need Sulfur in Your Diet?
Sulfur is an essential mineral that is required by the body for the production of amino acids and proteins. It also plays a role in the formation of connective tissues, skin, and hair. Sulfur is also crucial for maintaining healthy joints, as it is a critical component of cartilage and other connective tissues. Additionally, sulfur is involved in the detoxification processes of the liver.
Foods containing sulfur: Eggs, meat, fish, garlic, onions, and cruciferous vegetables including broccoli and cabbage
Recommended recipe: Broccoli and cauliflower bake or Kashmiri lamb rogan josh
Which Minerals Do You Need in Your Diet? Why Do You Need Zinc in Your Diet?
Zinc is an essential mineral for many bodily functions. These include immune system function, wound healing, and DNA synthesis. It also plays a role in maintaining healthy skin, hair, and nails and is vital for proper growth and development during childhood and adolescence. Additionally, zinc is involved in metabolising carbohydrates, fats, and proteins. Zinc deficiency can lead to a weakened immune system, delayed wound healing, hair loss, and growth retardation.
Foods containing zinc: Oysters, beef, pork, chicken, beans, and nuts
Recommended recipe: Beef massaman curry
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