what minerals do we need?
Most people are familiar with macronutrients - protein, carbohydrates and fats, but what many people don’t pay much attention to are micronutrients. Micronutrients (vitamins and minerals) are incredibly important in carrying out bodily functions and processes. They also have a large impact on how we function, our energy levels, how we feel and even proper hormone production. Every single cell in our body requires minerals to create energy, make enzymes, and to make and signal hormones.
Minerals originate from the earth so we must obtain them from the food we eat and the water we drink. The most commonly known and talked about minerals are magnesium, potassium, sodium and calcium. Other important minerals also include iron, zinc, copper, iodine, selenium, phosphorus, boron, chloride plus many more.
IF WE GET MINERALS FROM OUR FOOD AND WATER, WHY DO WE HAVE TO WORRY ABOUT MAKING SURE WE AREN’T DEFICIENT?
Simply put, there are several reasons our mineral stores can become depleted.
For instance, the mineral content in the soil where our food is grown isn’t at levels it used to be. Our current soil is often devoid of certain nutrients based on more modern farming practices . On top of that, many of the foods we eat today are heavily processed, which can often strip food of their nutritional content.
Now let's add stress on top of that. Chronic high stress - from physical stress, mental and emotional stress and environmental stress can deplete our mineral stores as well. And as you know, most of us typically live a life of constant high stress. Also keep in mind that stress can be “good” stress, but it is still stress on our system. "Good stress" can be exercise or starting a new business - these aren’t bad things, but they can deplete our mineral status nonetheless.
Another variable that can also deplete mineral stores are certain prescription medications.
You could be eating a diet high in whole foods and rich in minerals, but supplements, medications and stress could be burning these much faster than you can ingest them, leaving you in a state of mineral depletion and not feeling so great.
THE 4 MAIN MINERALS: SODIUM, POTASSIUM, CALCIUM & MAGNESIUM
Let’s chat about the 4 main minerals and how you can optimize your nutrition to make sure you are getting enough of them.
SODIUM:
Sodium has gotten a bad reputation for being a primary cause of high blood pressure. While this might be the case if you are eating a lot of processed foods, those who are eating a mostly whole food diet can likely benefit from adding more high quality sodium to their day. Along with adequate potassium, it can help regulate blood pressure. Sodium is also beneficial for proper fluid balance and muscle contractions. It is necessary to improve insulin sensitivity and support proper blood sugar balance.
We can get sodium from high quality celtic or himalayan sea salt, pickled veggies and sauerkraut.
POTASSIUM:
Potassium helps to allow water into the cells for improved hydration. It also helps improve carb tolerance and is necessary for improving insulin sensitivity. It helps maintain fluid balance in the body and helps regulate the pH of the body. Potassium is also necessary for sensitizing the cells to thyroid hormone. Making sure we are getting adequate amounts of potassium also helps improve the nerve conduction to the gut and heart. If you are struggling with digestive issues, paying attention to your mineral status can be an important part of improving digestion. Potassium is necessary for dilating arteries and is an important part of energy production.
We can get potassium from avocados, potatoes, cream of tartar, black strap molasses, beets and beet greens, animal protein such as beef, poultry and fish, dates, kiwi, grapefruit and coconut water.
CALCIUM:
Calcium is important for healthy bones and teeth. It works along with other minerals to help regulate blood pressure, helps muscles contract and relax and is an important part of nerve function. It is worth noting that if other important nutrients such as magnesium, K2, vitamin A, vitamin D are depleted, you may have issues getting calcium where it should be, in the bones. Taking just calcium in supplement form can create buildup of calcium deposits in soft tissues like kidneys, arteries, hair, etc. When we get calcium from whole food sources, this build up doesn’t happen since whole food sources contain other important cofactors to help support proper nutrient absorption.
Whole food sources of calcium include dairy, dark leafy greens such as kale, broccoli, mustard and turnip greens and sardines.
MAGNESIUM:
Magnesium is my favorite mineral. It is very difficult to get enough magnesium through diet alone and I do often suggest people add this in supplement form to their daily routine. We need magnesium for insulin sensitivity, energy production (ATP production), muscle relaxation, activating and utilizing vitamin D, gut and digestive function, thyroid health and liver detoxification. This is only a small list of important functions magnesium helps to carry out in the body.
Whole food sources of magnesium include dark leafy greens, orange juice, coconut water, dark chocolate and cacao powder, black strap molasses, squashes and seafood.
Supplements can be a great way to fill nutritional gaps, but the best way to get nutrients is through whole foods. Nature doesn’t mess things up and when we get our nutrients from whole food sources, like I mentioned above, we are getting important cofactors for every single nutrient in that food for proper nutrient absorption and utilization.
TRY THIS MINERAL MOCKTAIL!
Adding a mineral drink or “mineral mocktail” to your routine can help make sure you are getting enough of the key minerals needed to support healthy bodily functions and keep mineral status balanced.
Try the recipe below for a great mineral mocktail:
• 1 cup of coconut water (make sure the ingredients are only coconut water)
• ⅛ tsp celtic salt
• 10-20 drops of concentrace minerals by Trace Elements
• ~ 200 mg magnesium powder (I like unflavored magnesium malate by Seeking Health)
• Optional: ~1/2 a fresh squeezed lime or lemon or ¼ cup fresh orange juice
Drink 1-3x daily. It can be a great way to start your day. Some people feel more relaxed and sleep better when they drink it in the evening. There is no ideal time, only what works for you to be consistent with.
UNTIL NEXT TIME - COACH COURTNEY