Weekend Wellness – Minerals

 By Tammy Parkinson

Last week I talked about the “ABC’s” of vitamins.  Along with getting in essential vitamins, we need essential minerals as well.  As always, please check with your Doctor if you are taking any medications to ensure you can safely add any extra minerals OR vitamins into your diet. It’s also an excellent idea to get blood work done often to see if you are deficient in any of the essential vitamins or Minerals. Here is a helpful list of Minerals needed:

5_boron_tile_coaster Boron
What it’s for:  Necessary for bone building, cellular energy and enzyme function.
Where to find it:  Apples, carrots, leafy greens, raw nuts, whole grains (unprocessed)
20_calcium_tile_coaster Calcium
What it’s for:  Essential for strong bones and teeth as well as healthy gums; needs to be balances with magnesium.
Where to find it:  Fortified dairy foods, leafy greens, sardines
24_chromium_tile_coaster Chromium
What it’s for:  Helps glucose metabolism, enhances energy.
Where to find it:  Brewer’s yeast, brown rice (unprocessed) organic meat
29_copper_tile_coaster Copper
What it’s for:  Helps build blood cells, bone and collagen
Where to find it:  Organic meat, seafood, non GMO soy beans, unprocessed whole grains
26_iron_tile_coaster Iron
What it’s for:  Essential for blood cell production, growth, immune health and energy
Where to find it:  Egg whites, wild fish, liver, organic meat, leafy greens
12_magnesium_tile_coaster Magnesium
What it’s for:  Balances calcium; improves bone and cardiovascular health
Where to find it:  Avocados, nuts, seeds, sea vegetables, unprocessed whole grains
42_molybdenum_tile_coaster Molybdenum
What it’s for:  Activates enzymes; promotes cell function
Where to find it:  Legumes, beef liver, dark leafy greens, peas
19_potassium_tile_coaster Potassium
What it’s for:  Protects against high blood pressure
Where to find it:  Fruits, organic dairy, wild fish
34_selenium_tile_coaster Selenium
What it’s for:  Anticancer antioxidant; works best with vitamin E, healthy for thyroid function
Where to find it:  Brazil Nuts, brewer’s yeast, brown rice (unprocessed) organic meat, wild seafood
14_silicon_tile_coaster Silicon
What it’s for:  Needed for formation of collagen for bones and connective tissue
Where to find it:  Alfalfa, bell peppers, root vegetables, non GMO soy
23_vanadium_tile_coaster Vanadium
What it’s for:  Necessary for healthy bones and teeth; improves insulin use.
Where to find it:  Dill, wild fish, organic meat, olives, many vegetables
30_zinc_tile_coaster Zinc
What it’s for:  Important in immune and reproductive health
Where to find it:  Egg whites and yolks, wild seafood, sprouted grains

Selected sources:
Nutrient Recommendations :  National Institutes of Health,  An Evidence Based Approach to Vitamins and Minerals by Jane Higdon and Victoria Drake, Dietary Reference Intakes by Food and Nutrition Board Institute of Medicine


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