Why You Need to Eat Dirt

9 Minerals You Cannot Live Without

Minerals are elemental compounds that most of us overlook when considering a nutritious diet.  We all know about the importance of calcium needed for bone health and the perils of excess sodium but what about the other minerals we need?  Minerals are found in abundant amounts in whole foods and produce but are largely depleted from processed foods.  Here is a brief description of the minerals you need to consider for optimal health and where they can be found:

1.       Magnesium – Like calcium, magnesium is also needed to support bone health and is quite critical for muscle contraction.  Deficiencies are commonly associated with muscle spasms.  Magnesium is readily obtained from spinach, black beans, Soy milk and yogurt.  Excess magnesium from non-food sources may cause diarrhea which left untreated can lead to a pH imbalance and dehydration.

 

2.        Potassium – Potassium is essential for maintaining a steady heartbeat.  It also assists chemical reactions and promotes nerve cell function.  Dietary sources include orange juice, bananas, salmon, potatoes, honeydew melon and avocados.  Those with chronic kidney disease however, need to avoid this mineral since it is not properly flushed from the kidneys and can lead to hyperkalemia.  Symptoms include nausea, weakness, numbness and slow pulse.

 

3.        Iodine – Iodine is needed for optimal activity of thyroid hormones.  Profound iodine deficiency is commonly associated with goiter, or an enlarged thyroid gland (apparent as a large bulge in the neck).  Thyroid hormones are critical regulators of our metabolic rate which is why deficiencies are commonly associated with weight gain, fatigue, sensitivity to cold, muscle pain and weakness, and reduced heart rate (among a slew of many other unfortunate symptoms).  Iodine is found in optimal amounts in iodized salt and seafood.  Excess iodine depresses thyroid activity also causing goiter.

 

4.        Iron – Iron is a critical component of hemoglobin found in red blood cells.  Hemoglobin carries oxygen from the lungs to tissues throughout the body.  It is also a key component of myoglobin, a protein that holds and stores oxygen in muscles for later use.  Deficiency is commonly associated with weakness, fatigue and headache caused by anemia.  While iron is typically found in red meat and greens such as spinach and Swiss chard, it is most abundant in shell fish like clams.  Individuals with disrupted iron storage and absorption capabilities should have their iron levels checked because this mineral is a strong oxidant that can promote DNA damage.  Excess iron is associated with GI distress, infections, fatigue, joint pain and organ damage.

 

5.        Zinc – Zinc is an element that is required for the function of many enzymes which are the workhorses of all cells.  This element is used for immune function and appears to be critical for behavior, learning and mood.  It is thought to be deficient in children with learning disorders.  Zinc is found in modest amounts in beef, pork and yogurt but in copious amounts in oysters.  Excess amounts are associated with an impaired immune system and low HDL (a risk factor for heart disease)

 

6.        Selenium – Selenium is an anti-oxidant that can reduce inflammation.  Deficiency is associated with heart disease and may increase cancer risk.  Selenium is found in meats, shellfish, fruits, vegetable and grains grown in selenium-rich soil.  Excess amounts cause hair loss, brittle nails, fatigue, bone, joint and nerve abnormalities.

 

7.        Fluoride – It has been proven that fluoride prevents cavities and is therefore added to drinking water and toothpaste.  Excess fluoride causes tooth discoloration (i.e. fluorosis) and is highly toxic if ingested and chronic exposure to fluoride in large amounts interferes with bone formation.

 

8.       Phosphorous – Phosphorous is the second most abundant mineral in the body and greater than 80% is found combined with calcium in the bones and teeth.  This element is a critical component of cell membranes, DNA and RNA as well as ATP, the body’s primary energy source.  Deficiency is unlikely since it is abundant, even in processed foods but excess amounts can cause calcification of soft tissue such as that in kidneys.

 

9.        Chromium – Chromium participates in carbohydrate and lipid metabolism thus enhancing the activity of insulin and increasing glucose uptake.  As a result, chromium is marketed as a weight loss supplement.  However, clinical data to support this are lacking.  Chromium is found in meat and minimally processed foods.  Moderate uptake of chromium(III) through dietary supplements poses no health risk.