In this post we take a look at which are the essential minerals and nutrients for your health and longevity. They are, beta-carotene, chromium, copper, magnesium, phosphorus, potassium, selenium, sodium chloride (salt), zinc.
Beta-carotene
Dietary sources: Beta-carotene is a type of carotenoid found in brightly colored fruits and vegetables, such as carrots, sweet potatoes, bell peppers, spinach, kale, mangoes, papaya and apricots.
Role in the body: Beta-carotene is a precursor to vitamin A. It acts as a powerful antioxidant that helps protect cells from damage caused by free radicals. Additionally, it plays a crucial role in maintaining healthy vision, immune function, and skin health.
Chromium
Dietary sources: Food sources of chromium include whole grains, meat, turkey, nuts, lentils, green beans, broccoli, bananas, and potatoes.
Role in the body: Chromium is a trace mineral that means small amounts are needed by the body. It assists in the metabolism of carbohydrates, fats, and proteins into energy, and helps regulate blood glucose levels.
Copper
Dietary sources: Copper can be found in organ meats (liver and offal), shellfish, and nuts.
Role in the body: Copper helps produce red and white blood cells. It’s also involved in iron metabolism, by helping trigger the release of iron to form haemoglobin, the substance that transports oxygen around the body.
Magnesium
Dietary sources: Magnesium rich foods include leafy green vegetables (spinach and Swiss chard), nuts (almonds and cashews), seeds (pumpkin and sunflower seeds), whole grains (brown rice and quinoa), and legumes (black beans and lentils).
Role in the body: Magnesium helps with muscle and nerve function, it supports the immune system, and plays a role in bone health. Additionally, magnesium contributes to energy production and assists in regulating blood pressure.
Phosphorus
Dietary sources: Phosphorus-rich foods include dairy products (milk, yogurt, and cheese), meat (beef, pork, and poultry), fish (salmon and tuna), nuts (almonds and peanuts), bread, and whole grains (brown rice and pasta).
Role in the body: Phosphorus is a vital component of bones and teeth, making it essential for their formation and maintenance. It is also involved in energy production and helps to release energy from food.
Potassium
Dietary sources: Potassium is found in some fruits (bananas, blackcurrants and avocados), vegetables (spinach, beetroot, and tomatoes), poultry, red meat, fish, and dairy products (milk and yogurt).
Role in the body: Potassium is an essential mineral for maintaining proper fluid balance and regulating water content in the body. It is also involved with nerve and muscle function. It helps regulate blood pressure, supports heart health, and aids in maintaining proper kidney function.
Selenium
Dietary sources: Selenium can be found in nuts and seeds (Brazil nuts, cashews and sunflower seeds), fish and shellfish, poultry (chicken and turkey), and eggs.
Role in the body: Selenium is a powerful antioxidant that helps to protect cells from oxidative damage. It also supports the immune system, helps maintain healthy skin and nails, and fertility in males.
Sodium Chloride (Salt)
Dietary sources: Salt is primarily obtained from processed and preserved foods, snacks, and adding salt to food during cooking or at the table.
Role in the body: Sodium and chloride, the components of salt, are essential for maintaining fluid balance and regulating water content in the body. However, excessive salt intake is linked to high blood pressure and increased risk of heart disease. It is important to consume salt in moderation.
Zinc
Dietary sources: Zinc can be found in oysters, beef, poultry (chicken and turkey), beans (chickpeas and kidney beans), nuts (cashews and almonds), and whole grains (wheat germ and quinoa).
Role in the body: Zinc contributed to mental function and supports healthy hair, skin and nails. It is helpful for immune function, wound healing, and DNA synthesis. It also plays a role in supporting reproductive health and fertility.
Following a balanced and varied diet that incorporates a wide range of nutrient-rich foods is crucial for maintaining overall health and well-being.
Further information and references:
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
https://www.nutrition.org.uk/media/5xeeolog/vitamins-and-minerals-in-our-food-pdf.pdf
The content in this post is for information only and should not replace medical advice or care. Please check with your GP or healthcare professional before trying any treatments or remedies.
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